MyPlate - MyPlate was released in June 2011 - Recommendations are for ages 2 and older MyPlate.
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Transcript of MyPlate - MyPlate was released in June 2011 - Recommendations are for ages 2 and older MyPlate.
MyPlate
- MyPlate was released in June 2011- Recommendations are for ages 2 and older
MyPlate
Fruits Group1. Use fruits as snacks,
salads or desserts.2. Choose whole or cut
up fruits more often than fruit juice.
Key Consumer Message:Make half your plate fruits and vegetables.
Boys 9-13 1 ½ c. daily
Boys 14-18 2 c. daily
Girls 9-18 1 ½ c. daily
FruitsApples, Blueberries
Peaches, Raspberries
Grapes, Pineapple,
Mango, Grapefruit,
Watermelon, Kiwi,
Cherries, Apricots
Cantaloupe, Papaya
Strawberries, Pears
Banana, Lemon,
Lime. Raisons,
Cranberry, Orange
100 % Fruit Juice Pomegranates,
Guava, Star fruit, Boysenberries
Apple Sauce, Coconut?
Vegetables Group1. Choose fresh, frozen,
canned or dried.2. Eat red, orange and
dark green vegetables.
Key Consumer Message:
Make half your plate fruits
and vegetables.
Boys 9-13 2 ½ c. dailyBoys 14-18 3 c. dailyGirls 9-13 2 c. daily
Girls 14-18 2 ½ c. daily
Vegetables
Carrots, Celery,
Yams, Tomatoes,
Squash, Lettuce,
Spinach, Sprouts,
Broccoli, Onions,
Tomato, Potatoes
Peas, Cauliflower,
Cabbage, Corn, Cucumbers, Zucchini
Green Beans, Jicama, Turnip, Bok Choy,
Brussel Sprouts,
Chinese Cabbage,
Asparagus, Leeks
Artichoke, Kale
Radish, Romaine
Water Chestnut
Protein Group1. Choose a variety of
different protein sources. 2. In place of some meat
and poultry, choose 8 oz. seafood per week.
3. Try grilling, broiling, poaching or roasting.
Key Consumer Message:Keep meat and poultry portions small and lean.
Boys 9-13 5 oz. daily
Boys 14-18 6 ½ oz. daily
Girls 9-18 5 oz. daily
ProteinsPlant Proteins:
Nuts: Walnuts, Almonds, Pistachios, Cashews, Pecans Filberts, Pine Nuts, Brazil
Seeds: Sesame, Sunflower, Flax, Pumpkin
Beans: Lima, Kidney, Black, Brown, Dried Peas, Lentils, Peanuts and Peanut Butter, Soy Beans and Tofu, Garbanzo, Humus, Edamane
Animal Proteins
Beef: Steak, Hamburger Roast Pork: Ham, Bacon, Sausage
Chicken, Turkey, Eggs, Elk, Venison, Bison, Duck
Fish: Halibut, Tilapia, Tuna, Trout, Catfish, Turbot, Salmon, Sardines
Seafood: Crab, Clams, Lobster, Shrimp, Oysters
Grains Group1. Choose 100% whole grain
cereals, breads, crackers, rice and pasta.
2. Check the ingredients list on food packages to find whole grain foods.
Key Consumer Message:Make half your grains whole grains.
Grains Whole Grains
Boys 9-13 6 oz. daily 3 oz. daily
Boys 14-18 8 oz. daily 4 oz. daily
Girls 9-13 5 oz. daily 2.5 oz. daily
Girls 14-18 6 oz. daily 3 oz. daily
GRAINS
Wheat, Rice, Corn
Oats, Barley, Rye
Buckwheat, Spelt
Quinoa, Millet, Popcorn
Foods made from Grains
Cereal, Bread
Muffins, Biscuits
Pancakes, Waffles
Bagels, Tortillas
Buns, Pasta
Corn Chips, Pasta
Granola Bars
Granola, Pizza Crust
Crackers
Dairy Group1. Low-fat or fat-free dairy
products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
Key Consumer Message:Switch to low-fat or fat-free milk. Get your calcium rich foods. Boys 9-18 3 c. daily
Girls 9-18 3 c. daily
Dairy
Made from Milk
Milk: fat free, 1%, 2%, Whole = red lid
Yogurt Cottage Cheese Ice Cream
Pudding
Cheese: Cheddar, Brie, Mozzarella, Swiss,
American, Blue, Ricotta, Feta, Parmesan
Nutrients: Calcium, Fat, Vitamin D,
Protein, Water
FOODS MADE FROM CREAM: (straight Fat) Butter, Cream Cheese, Sour Cream, Ice Cream,
Whip Cream
Wasted Calories
• Foods that are mostly processed with a lot of calories
• Not nutrient dense foods• Unnecessary calories
Deep Fried FoodsCooked Floating in bad Fat
Wasted Calories• Donuts• Chips• Fries• Churros• Egg rolls• Sweet and Sour• Orange Chicken• Fish Sticks• KFC Chicken• Scones
•Tempura
•Wontons
•Fry Bread
•Crispy Chicken Patties
•Chimichangas
•Tortilla Chips
•Crispy Taco Shells
•Onion Rings
•Hush Puppies
Be Physically Active Your Way
• Pick activities that you like.• Start slowly, at least 10
minutes at a time.• Every bit adds up.• Health benefits increase as
you spend more time being active.
www.myplate.gov
Be Physically Active Your Way
Walk, Run, Dance, Swim, TennisYoga, Zumba, Aerobics, Racket BallBasketball, Football, Hockey, Hike
Soccer, Lacrosse, Bike Riding, Rock ClimbIce Skate, Snow Shoe, Surfing, RappelRoller Blade, Lift Weights, Go to a GymSkate Board, Roller Blade, Tread Mill
Ski, Snow Board, Pilates, Stretch