NUTRITION

OBJECTIVES

• explain how to use the my plate guidance system.

• identify the names of the five main food groups in my plate.

• describe recommendations from the Dietary Guidelines for Americans.

FOOD GROUPS

5 MAIN FOOD GROUPS

GRAINS

VEGETABLE

FRUIT

DAIRY

PROTEIN

GRAINS

Any food made from wheat, rice, oats, cornmeal barley or grain products. Example bread, pasta

GRAINS

GRAINS ARE DIVIDED INTO 2 GROUPS

WHOLE GRAINS

REFINED GRAINS

MAKE AT LEAST HALF YOUR GRAINS WHOLE GRAINS

WHOLE GRAINS

CONTAIN THE ENTIRE GRAIN KERNAL

Whole wheat flour

Oatmeal

Brown rice

Popcorn

Whole wheat pasta

REFINED GRAINS

These have had the grain kernal removed

White flour

White bread

White rice

Corn tortillas

Pasta

VEGETABLES

Any vegetable or 100% vegetable juice counts as a member of the vegetable group.

VEGETABLES

DIVIDED INTO 5 GROUPS

DARK GREEN

STARCHY

RED & ORANGE

BEANS AND PEAS

OTHER VEGETABLES

DARK GREEN VEGETABLES

BROCCOLI

SPINACH

ROMAINE LETTUCE

STARCHY VEGETABLES

CORN

POTATOES

GREEN PEAS

RED & ORANGE VEGETABLES

CARROTS

SWEET POTATOES

TOMATOES

BEANS AND PEAS

BLACK BEANS

KIDNEY BEANS

SPLIT PEAS

OTHER VEGETABLES

ASPARAGUS

CABBAGE

ONIONS

FRUITS

ANY FRUIT OR 100% FRUIT JUICE COUNTS AS PART OF THE FRUIT GROUP

MAKE HALF YOUR PLATE FRUITS AND VEGETABLES

FRUITS

APPLES

ORANGES

GRAPES

DAIRY

All milk products and many foods made from milk are part of this food group

Choose fat-free or low-fat milk, yogurt and cheese.

DAIRY

MILK

CHEESE

YOGURT

PROTEIN

Select a variety of protein foods to improve nutrient intake.

PROTEIN

HAM

BEEF

CHICKEN

FISH

ALMONDS

GUIDELINES

ENJOY YOUR FOOD, BUT EAT LESS

AVOID OVERSIZED PORTIONS

GUIDELINES

MAKE HALF YOUR PLATE FRUITS AND VEGTABLES

MAKE AT LEAST HALF YOUR GRAINS WHOLE GRAINS

SWITCH TO FAT-FREE OR LOW-FAT MILK

GUIDELINES

DRINK WATER INSTEAD OF SUGARY DRINKS

5 QUESTIONS?

1. What are the 5 main food groups?

2. Grains are divided into 2 groups what are they?

3. With myplate it is recommended that you make how much of your plate fruits and vegetables?

4. Your grains should be at least ________ whole grains

5. Drink ________ instead of sugary drinks.