Any fruit or 100% fruit juice Girls 9-13 yrs1 ½ cups 14-18 yrs1 ½ cups Boys 9-13 yrs1 ½ cups...
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Transcript of Any fruit or 100% fruit juice Girls 9-13 yrs1 ½ cups 14-18 yrs1 ½ cups Boys 9-13 yrs1 ½ cups...
MY PLATE
FRUIT
Any fruit or 100% fruit juiceGirls
9-13 yrs 1 ½ cups
14-18 yrs 1 ½ cups
Boys
9-13 yrs 1 ½ cups
14-18 yrs 2 cups
1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit counts as 1 cup of fruit
BENEFITS OF FRUIT
Diet rich in fruits as part of an overall healthy diet may reduce risk for heart disease
Can protect against cancer Foods rich in fiber may reduce the risk of heart
disease, obesity, and type 2 diabetes Fruits rich in potassium as part of an overall
healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss
NUTRIENTS OF FRUIT Most naturally low in fat, sodium, and
calories None have cholesterol Fruits are sources of many essential
nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy
Folate (folic acid) helps the body form red blood cells
VEGETABLES Any vegetable or 100% vegetable juice 5 subgroups
Dark Green Brocolli, Spinach
Starchy Corn, Potatos
Red and Orange Carrots, Red Peppers
Beans and Peas Kidney beans, Black beans
Other Asparagus, Cauliflower
HOW MUCH?
1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens counts as 1 cup of vegetables
Girls
9-13 yrs 2 cups
14-18 yrs 2 ½ cups
Boys
9-13 yrs 2 ½ cups
14-18 yrs 3 cups
PER WEEK, PER SUBGROUP
Dark Green
Red & Orange
Beans & Peas
Starchy Other
Girls
9-13 yrs
1 ½ cups
4 cups 1 cup 4 cups 3 ½ cups
14-18 yrs
1 ½ cups
5 cups 1 ½ cups
5 cups 4 cups
Boys
9-13 yrs
1 ½ cups
5 cups 1 ½ cups
5 cups 4 cups
14-18 yrs
2 cups 6 cups 2 cups 6 cups 5 cups
HEALTH BENEFITS
Diet rich in fruits as part of an overall healthy diet may reduce risk for heart disease
Can protect against cancer Foods rich in fiber may reduce the risk of
heart disease, obesity, and type 2 diabetes Fruits rich in potassium as part of an
overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss
NUTRIENTS OF VEGETABLES Most naturally low in fat, sodium, and calories None have cholesterol Fruits are sources of many essential nutrients
that are under consumed, including potassium, dietary fiber, vitamin C, and folate
Folate (folic acid) helps the body form red blood cells
Vitamin A keeps eyes and skin healthy and helps to protect against infections
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy, aids in iron absorption
BEANS & PEAS ARE UNIQUE
In both vegetables and protein groups Excellent sources of plant protein, and also
provide other nutrients such as iron and zinc
Similar to meats, poultry, and fish in their contribution of these nutrients, considered part of the Protein Foods Group
Considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium
GRAINS
Whole Grains whole-wheat flour, oatmeal brown rice
Refined Grains white bread white rice white flour
HOW MUCH?Daily recommendation
Minimum whole grains
Girls
9-13 yrs 5 oz 3 oz
14-18 yrs 6 oz 3 oz
Boys
9-13 yrs 6 oz 3 oz
14-18 yrs 8 oz 4 oz
1 slice of bread, 1 cup cereal, ½ cup cooked rice, pasta, or cooked cereal can count as an ounce
HEALTH BENEFITS
May reduce risk of heart disease Foods containing fiber, such as whole
grains, as part of a healthy diet, may reduce constipation
Grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development
Whole grains may help with weight management
NUTRIENTS
Dietary fiber, several B vitamins, and minerals
Dietary fiber may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes
Fiber helps reduce constipation and diverticulosis
B vitamins help the body release energy from protein, fat, and carbohydrates, essential for healthy nervous system
NUTRIENTS CONTINUED
Folate helps the body form red blood cells
Iron is used to carry oxygen in the blood
Whole grains are sources of magnesium and selenium Magnesium is used in building bones and
releasing energy from muscles Selenium protects cells from oxidation,
important for a healthy immune system
PROTEINS
7 subgroups Meats Poultry Eggs Nuts and seeds Seafood Processed soy products Beans and Peas
HOW MUCH
Girls
9-13 yrs 5 oz
14-18 yrs 5 oz
Boys
9-13 yrs 5 oz
14-18 yrs 6 ½ oz
1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds is considered an ounce
HEALTH BENEFITS
They supply many nutrients including protein, B vitamins, vitamin E, iron, zinc, and magnesium.
building blocks for bones, muscles, cartilage, skin, and blood.
EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. may help reduce the risk for heart disease.
NUTRIENTS High in saturated Fats
fatty cuts of beef, pork, and lamb regular (75% to 85% lean) ground beef regular sausages hot dogs bacon bologna salami Duck
High in cholesterol egg yolks (egg whites are cholesterol-free) organ meats such as liver and giblets
To keep your LDL under control Limit the amount of these foods. It is easy to eat more calories than needed when consuming
these food choices.
SEAFOOD NUTS AND SEEDS Benefits
omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a
variety of seafood contributes to the prevention of heart disease.
Smaller amounts of seafood are recommended for young children.
Commonly consumed in the United States
salmon anchovies herring sardines Pacific oysters trout
These are higher in EPA and DHA and lower in mercury
The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels.
Benefits may reduce the risk of heart
disease Peanuts walnuts almonds Pistachios
high in calories eat them in small portions use them to replace
other protein foods choose unsalted nuts
and seeds to help reduce sodium intake
VEGETARIAN CHOICES
Protein sources •eggs (for ovo-vegetarians),• beans • peas•nuts•nut butters• soy products (tofu, tempeh, veggie burgers).
It is easy to get the proper nutrients if variety and the amount is adequate
DAIRY
What is included All fluid milk products and
many foods made from milk are considered part of this food group.
When choosing, choose fat free or low-fat
Calcium fortified soy products
What is not included Foods made from milk
that have little to no calcium, such as cream cheese, cream, and butter.
WHAT IS NEEDED?
1 cup of milk, yogurt, or soymilk, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can count as 1 cup of dairy
Girls Boys
9-13 years old 3 cups 9-13 years old 3 cups
14-18 years old 3 cups 14-18 years old 3 cups
HEALTH BENEFITS
Linked to improved bone health, may reduce risk of osteoporosis
Critical for children and adolescents when bones are growing
OILS
Liquid oils Vegetable oil Canola oil
Solid fats Butter Shortening
Oils Mixture of saturated
fatty acids and unsaturated fatty acids
Contain more monounsaturated and polyunsaturated fats
Contain more saturated fats and/or trans fats
WHY CONSUME OILS?
Do provide essential nutrients Only small amounts recommended Most should be MUFAs and PUFAs,
these contain essential fatty acids
WHAT’S NEEDED?
Girls
9-13 yrs 5 tsp
14-18 yrs 5 tsp
Boys
9-13 yrs 5 tsp
14-18 yrs 6 tsp