Nutrition Guidelines

MyPlate

Introduction to MyPlate

• http://www.youtube.com/watch?v=SEFmSk08LIE

MyPyramid Food Guidance System

• Each colored band of the pyramid represents a food group or oils

Food pyramid VS- MyPlateThe old pyramid was accurate, but too complex to be useful.

Effective6/2011

MyPlate- MyPlate was released in June 2011.- Recommendations are for 2 years of age and older.

Build a Healthy Plate• Before you eat, think about

what goes on your plate!

TIPS to get started:Make ½ your plate fruits and veggiesSwitch to skim or 1% milkMake at least ½ of your grains wholeVary your protein food choices

No sweets, ever? This is just a guide.

VEGETABLES!

Half your plate

Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.

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. daily

Boys 14-18 3 c. dailyGirls 9-13 2 c. daily

Girls 14-18 2 ½ c. daily

FRUITS!

Half your plate

Nature’s Original Fast Food!

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

GRAINS!

Slightly more than one-quarter of the plate

Make at least half your grains whole.

• Choose 100% whole grain cereals, breads, crackers, rice, and pasta.• Check the ingredients list on food packages to find whole-grain foods.

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

http://youtu.be/6Y4OzOaDkHc

PROTEIN!

Slightly less than one-quarter of the plate

Vary your protein food choices.

• Twice a week, make seafood the protein on your plate.• Eat beans, which are a natural source of fiber and protein.• Keep meat and poultry portions small and lean.

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

DAIRY!

3 cups daily

Switch to skim or 1% milk.

• It has the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

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

OILS!

5-6 teaspoons daily

Some Americans consume enough in the oil in the foods they eat, such as:

NutsFishCooking OilSalad Dressings

Foods rich in oils:

It’s all about the portion control!

Breakfast DinnerLunch