Choose My Plate and Dietary Guidelines

Make half your plate fruits & vegetablesChoose fresh, frozen, canned or dried

fruits and vegetablesEat red, orange, and ark green vegetables,

such as tomatoes, sweet potatoes and broccoli in main and side dishes

Use fruit as snacks, salads or dessertChoose whole or cut-up fruits more often

than fruit juice.

Switch to skim or 1% milkAbout the same

amount of calcium and nutrients but less fat and calories!

Make at least half your grain wholeChoose 100% whole-grain cereals, breads,

crackers, rice and pasta.Check the ingredients list on food

packages to find whole-grain foods.

Vary your protein food choicesChoose a variety of foods including

seafood, beans and peas, nuts, lean meats, poultry and eggs.

Keep meat and poultry portions small and lean.

Try grilling, broiling, poaching or roasting. These methods do not add extra fat.

Cut back on foods high in solid fats, added sugars and saltChoose foods and

drinks with little or no added sugars.

Look out for salt (sodium) in foods that you buy.

Eat fewer foods that are high in solid fats.

Eat the right amount of calories for youEnjoy your food, but eat less.Cook more often at home, where you are

in control of what’s in your food.When eating out, choose lower calorie

menu options.

Be physically active your wayPick activities you like and start doing what

you can, at least 10 minutes at a time. Every bit adds up and the health benefits increase as you spend more time being active.

10 Tips to a Great Plate

Nutrients – Energy ProducingCarbohydrates

Provides Energy

ProteinBuilds and Repairs Body Tissue

FatInsulation, Protection, Reserve Energy

Nutrients – non energy producingVitamins

Assists in the biochemical reactions related to the metabolic process

MineralsSkeletal structure

WaterHydration, most essential to life

FiberAids in digestion, can’t absorb – non nutrient

How are foods sorted into groups?By Nutrient

GrainsMajor Nutrient: Carbohydrates, FiberServing: 1 oz = 1 slice bread – 1 cup dry

cereal = ½ cup pasta or rice

Tip: Make at least ½ yourgrain whole grains

VegetablesMajor Nutrient: Vitamins, FiberServing: ½ cup vegetables = 1 cup leafy

vegetablesTip: Make half you plate fruits

and vegetables

FruitsMajor Nutrient: Vitamins, FiberServing: 1 medium/small piece of fruit = 1

cupTip: Make half your plate

fruits and vegetables

DairyMajor Nutrient: Minerals, ProteinServing 1 ½ oz cheese – 1 cup milk/yogurtTip: Switch to fat free or

low-fat (1%) milk.

ProteinsMajor Nutrient: ProteinServing: 1 oz meat = 1 egg = 1 T peanut

butter = ¼ cup cooked beans = ½ oz nuts or seeds

Tip: choose low fat or lean meats, bake, broil or grill. Vary protein.

OilsMajor Nutrient: FatTips: Use canola or olive oil, watch for it in

foods such as nuts, olives, mayonnaise, salad dressing

Fats and OilsFATS

Fats are solid at room temperature

Saturated fatCholesterolTrans fatty acidsTypically not so good

for you

OILS Oils are liquid at room

temperatureMonounsaturated fatPolyunsaturated fatUsually a better

choice

Empty CaloriesCalories from solid fats

and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients

Recommendations for Physical ActivityKids 2-5 – Let them play!Kids 6-17 – 60 minutes a dayAdults – At least 2.5 hours a week

moderate exercise

Plate size history

2,000 calorie dietFood Group Daily Serving AmountGrains 6 ounces

Vegetables 2.5 cups

Fruits 2 cups

Dairy 3 cups

Protein 5.5 ounces

The Dietary Guidelines

1. Eat Nutrient Dense FoodsCaloric Breakdown

Carbohydrates: 55-60%Fat: No more than 30%Protein: 10-15 %

Average American eats too much fat, sugar, calories & sodium

Average American doesn’t eat enough fiber.

2. Balance calories to manage weightMonitor food and beverage intake, physical

activity and body weight.Reduce portion sizesWhen eating out, make better choicesLimit screen time (increase your activity)

3. Reduce sodium, fats, added sugars, refined grains & alcoholWhat can too much salt/sodium do to your body? Can cause high blood pressure and heart disease.

Where does it hide? In prepared foods (frozen, canned, etc.)

4. Increase vegetables, fruits, whole grains, milk, seafood and use oil instead of fat

It’s recommended that we eat 8 oz of seafood per week

5. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level.

6. Include physical exercise as part of healthy eating patterns