My PlateMy Plate

NutritionNutrition

What is MyPlate?What is MyPlate?• MyPlate is a tool designed to MyPlate is a tool designed to

remind Americans to eat remind Americans to eat healthfullyhealthfully. .

• MyPlate illustrates the MyPlate illustrates the fivefive food food groups using a familiar mealtime groups using a familiar mealtime visual, a visual, a placeplace settingsetting..

Fruits and VegetablesFruits and Vegetables • ApplesApples• BananaBanana • Grape Grape

2 cups needed 2 cups needed dailydaily

•SpinachSpinach•Beans*Beans*•Carrots Carrots •Broccoli Broccoli 2 ½ cups needed 2 ½ cups needed dailydaily

Whole Grains Whole Grains • Brown Rice Brown Rice

• Whole Wheat Whole Wheat BreadBread

• Whole Wheat Whole Wheat PastaPasta

6 ounces 6 ounces needed needed dailydaily

ProteinsProteins PeanutsPeanuts AlmondsAlmonds SalmonSalmon TunaTuna 5 ½ ounces 5 ½ ounces

needed dailyneeded daily

Lean Lean BeefBeef Lean PorkLean Pork Lean ChickenLean Chicken EggsEggs BeansBeans

DairyDairy• FatFat-Free Milk -Free Milk • Low-Fat Low-Fat

CheeseCheese• Yogurt Yogurt • Frozen Frozen YogurtYogurt

3 cups 3 cups needed needed dailydaily

OilsOils• Olive Oil Olive Oil • CornCorn Oil Oil • Nuts Nuts • FishFish • Avocados Avocados

Avoid:Avoid:• ButterButter//

MargarineMargarine• Meat Meat FatFat • Lard and Lard and greasegrease

MyPlate Key MessagesMyPlate Key Messages 1. 1. Foods to Increase:Foods to Increase:

•Make Make halfhalf your plate fruits & your plate fruits & vegetables.vegetables.

•Make at least Make at least halfhalf your grains are your grains are whole. whole.

•Switch to low-fat (Switch to low-fat (11%) or fat-free %) or fat-free ((skimskim) milk.) milk.

•Drink Drink lotslots of water of water

MyPlate Key Messages MyPlate Key Messages (cont)(cont)

2. 2. Foods to Reduce:Foods to Reduce:

•Foods with “Foods with “emptyempty calories” calories” and filled with and filled with sugarsugar (pizza, (pizza, cakes, cookies, candies)cakes, cookies, candies)

•Fats from meat and Fats from meat and friedfried foods foods (bacon, hot dog, hamburger, (bacon, hot dog, hamburger, fried chicken, French fries)fried chicken, French fries)

MyPlate Key Messages MyPlate Key Messages (cont)(cont)

3. 3. Balancing Balancing CaloriesCaloriesA.) Enjoy your food, A.) Enjoy your food,

but but eat eat lessless..

MyPlate Key Messages MyPlate Key Messages (cont)(cont)

4. Calories 4. Calories inin vs. calories vs. calories outout..

A.) How much are you eating? A.) How much are you eating? (portions)(portions)B.) How often are you eating? (B.) How often are you eating? (55 small small meals)meals)C.) C.) WhatWhat are you eating? (calories) are you eating? (calories)D.) How many minutes are you D.) How many minutes are you activeactive (sweating) during the day?(sweating) during the day?

CUT BACK on SOFAS!CUT BACK on SOFAS! • SOSOLID LID FAFATSTS

• Saturated fat & trans fat Saturated fat & trans fat heartheart disease disease• Replace with Replace with healthyhealthy unsaturated fat . unsaturated fat .

• AADDED DDED SSUGARUGAR• SugarSugar adds calories adds calories weight gain weight gain• Choose water, 100% juice and fruit for Choose water, 100% juice and fruit for

dessert. dessert.

• SSALTALT (SODIUM) (SODIUM)• Raises blood Raises blood pressurepressure hypertension hypertension • ProcessedProcessed foods, fast food, frozen meals foods, fast food, frozen meals• Season with spices and herbs Season with spices and herbs insteadinstead ofof salt. salt.

Things to RememberThings to Remember

• Eat the right Eat the right amountamount of calories for of calories for youyou. .

MyPlateMyPlate

The End!The End!