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Dietary Guidelines 2013 and MyPlate

Dietary Guidelines 2013 and MyPlate. 8 th Grade. http://www.choosemyplate.gov/index.html. What is a "Healthy Diet"?. The Dietary Guidelines describe a healthy diet as one that: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

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Dietary Guidelines 2013 and MyPlate

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  1. Dietary Guidelines 2013andMyPlate 8th Grade

  2. http://www.choosemyplate.gov/index.html

  3. What is a "Healthy Diet"? The Dietary Guidelines describe a healthy diet as one that: • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

  4. Dietary Guidelines 2010 http://www.choosemyplate.gov/guidelines/index.html

  5. Foods and Nutrients to Increase http://www.choosemyplate.gov/guidelines/index.html

  6. Foods and Food Components to Reduce http://www.choosemyplate.gov/guidelines/index.html

  7. http://www.choosemyplate.gov/index.html

  8. MyPlate Balancing Calories • Enjoy your food, but eat less • Avoid oversized portions Foods to Increase • Make half your plate fruits and vegetables • Make at least half your grains whole grains • Switch to fat-free or low-fat (1%) milk • Meat and poultry choices should be lean or low-fat

  9. MyPlate • Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers • Drink water instead of sugary drinks         

  10. Vary Your Vegetables • Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. • Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. http://www.choosemyplate.gov/index.html

  11. Vary Your Vegetables • Vegetables are organized into five subgroups, based on their nutrient content. What's in the Vegetable Group? How much do I need?

  12. Focus on Fruits • Any fruit or 100% fruit juice counts as part of the Fruit Group. • Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. How much? http://www.choosemyplate.gov/index.html

  13. Grains • Grains are divided into two subgroups, whole grains and refined grains. • It is recommended that at least half of your grains be whole grains. http://www.choosemyplate.gov/index.html

  14. Grains • Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. What is a grain? How much do I need?

  15. Go Lean with Protein • All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. • Meat and poultry choices should be lean or low-fat. http://www.choosemyplate.gov/index.html

  16. Go Lean with Protein • Select a variety of protein foods to improve nutrient intake and health benefits, including at least eight ounces of cooked seafood per week. • Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. What is a Protein? How much do I need?

  17. Get Your Calcium-Rich Foods • All fluid milk products and many foods made from milk are considered part of this food group. • Most Dairy Group choices should be fat-free or low-fat. http://www.choosemyplate.gov/index.html

  18. Get Your Calcium-Rich Foods • Foods made from milk that retain their calcium content are part of the group. • Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. • Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group. More Information on Dairy How much do I need?

  19. http://www.choosemyplate.gov/index.html

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