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MyPlate: The Key to Healthy Eating

Discover the benefits of MyPlate, a visual tool guiding Americans to eat healthily by emphasizing balanced meals from essential food groups. Learn about recommended daily portions of fruits, vegetables, whole grains, proteins, dairy, and oils, while reducing intake of unhealthy fats and sugars. Find out how to balance calories and make smart food choices to maintain a healthy lifestyle. Follow MyPlate's key messages to improve your diet and overall well-being.

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MyPlate: The Key to Healthy Eating

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  1. My Plate Nutrition EQ: What is the benefit of My Plate?

  2. What is MyPlate? • MyPlate is a tool designed to remind Americans to eat healthfully. • MyPlate illustrates the five food groups using a familiar mealtime visual, a placesetting.

  3. Fruits and Vegetables • Apples • Banana • Grape • 2 cups needed daily • Spinach • Beans* • Carrots • Broccoli • 2 ½ cups needed daily

  4. Whole Grains 6 ounces needed daily • Brown Rice • Whole Wheat Bread • Whole Wheat Pasta

  5. Proteins Peanuts Almonds Salmon Tuna 5 ½ ounces needed daily Lean Beef Lean Pork Lean Chicken Eggs Beans

  6. 10-2-2 What does your daily diet look like? Is it healthy? Why or why not?

  7. Dairy • Fat-Free Milk • Low-Fat Cheese • Yogurt • Frozen Yogurt 3 cups needed daily

  8. Oils Olive Oil Corn Oil Nuts Fish Avocados Avoid: Butter/Margarine Meat Fat Lard and grease

  9. MyPlate Key Messages 1. Foods to Increase: • Make half your plate fruits & vegetables. • Make at least half your grains are whole. • Switch to low-fat (1%) or fat-free (skim) milk. • Drink lots of water

  10. MyPlate Key Messages (cont) 2. Foods to Reduce: • Foods with “empty calories” and filled with sugar (pizza, cakes, cookies, candies) • Fats from meat and fried foods (bacon, hot dog, hamburger, fried chicken, French fries)

  11. MyPlate Key Messages (cont) 3. Balancing Calories A.) Enjoy your food, but eat less.

  12. MyPlate Key Messages (cont) 4. Calories in vs. calories out. A.) How much are you eating? (portions) B.) How often are you eating? (5 small meals) C.) What are you eating? (calories) D.) How many minutes are you active (sweating) during the day?

  13. CUT BACK on SOFAS! • SOLID FATS • Saturated fat & trans fat  heart disease • Replace with healthy unsaturated fat . • ADDED SUGAR • Sugar adds calories  weight gain • Choose water, 100% juice and fruit for dessert. • SALT (SODIUM) • Raises blood pressure hypertension • Processed foods, fast food, frozen meals • Season with spices and herbs insteadof salt.

  14. Things to Remember • Eat the right amount of calories for you.

  15. MyPlate The End!

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