My Plate

1. My Plate

4. Any fruit or 100% fruit juice Fruit 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit counts as 1 cup of fruit

5. Diet rich in fruits as part of an overall healthy diet may reduce risk for heart disease Can protect against cancer Foods rich in fiber may reduce the risk of heart disease, obesity, and type 2 diabetes Fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss Benefits of Fruit

6. Most naturally low in fat, sodium, and calories None have cholesterol Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy Folate (folic acid) helps the body form red blood cells Nutrients of fruit

7. Any vegetable or 100% vegetable juice • 5 subgroups • Dark Green • Brocolli, Spinach • Starchy • Corn, Potatos • Red and Orange • Carrots, Red Peppers • Beans and Peas • Kidney beans, Black beans • Other • Asparagus, Cauliflower Vegetables

8. 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens counts as 1 cup of vegetables How Much?

9. Per week, per subgroup

10. Diet rich in fruits as part of an overall healthy diet may reduce risk for heart disease Can protect against cancer Foods rich in fiber may reduce the risk of heart disease, obesity, and type 2 diabetes Fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss Health benefits

11. Most naturally low in fat, sodium, and calories None have cholesterol Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate Folate (folic acid) helps the body form red blood cells Vitamin A keeps eyes and skin healthy and helps to protect against infections Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy, aids in iron absorption Nutrients of Vegetables

12. In both vegetables and protein groups Excellent sources of plant protein, and also provide other nutrients such as iron and zinc Similar to meats, poultry, and fish in their contribution of these nutrients, considered part of the Protein Foods Group Considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium Beans & Peas are unique

13. Whole Grains • whole-wheat flour, • oatmeal • brown rice • Refined Grains • white bread • white rice • white flour Grains

14. How Much? 1 slice of bread, 1 cup cereal, ½ cup cooked rice, pasta, or cooked cereal can count as an ounce

15. May reduce risk of heart disease Foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation Grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development Whole grains may help with weight management Health benefits

16. Dietary fiber, several B vitamins, and minerals Dietary fiber may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes Fiber helps reduce constipation and diverticulosis  B vitamins help the body release energy from protein, fat, and carbohydrates, essential for healthy nervous system nutrients

17. Folate helps the body form red blood cells • Iron is used to carry oxygen in the blood • Whole grains are sources of magnesium and selenium • Magnesium is used in building bones and releasing energy from muscles • Selenium protects cells from oxidation, important for a healthy immune system Nutrients continued

18. 7 subgroups Meats Poultry Eggs Nuts and seeds Seafood Processed soy products Beans and Peas Proteins

19. How much 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds is considered an ounce

20. They supply many nutrients including protein, B vitamins, vitamin E, iron, zinc, and magnesium. building blocks for bones, muscles, cartilage, skin, and blood.  EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. may help reduce the risk for heart disease. Health benefits

21. High in saturated Fats • fatty cuts of beef, pork, and lamb • regular (75% to 85% lean) ground beef • regular sausages • hot dogs • bacon • bologna • salami • Duck • High in cholesterol • egg yolks (egg whites are cholesterol-free) • organ meats such as liver and giblets • To keep your LDL under control Limit the amount of these foods. • It is easy to eat more calories than needed when consuming these food choices. Nutrients

22. Seafood Nuts and Seeds • Benefits • omega-3 fatty acids, EPA and DHA. • Eating about 8 ounces per week of a variety of seafood contributes to the prevention of heart disease. • Smaller amounts of seafood are recommended for young children. • Commonly consumed in the United States • salmon • anchovies • herring • sardines • Pacific oysters • trout • These are higher in EPA and DHA and lower in mercury • The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels. • Benefits • may reduce the risk of heart disease • Peanuts • walnuts • almonds • Pistachios • high in calories • eat them in small portions • use them to replace other protein foods • choose unsalted nuts and seeds to help reduce sodium intake

23. Protein sources eggs (for ovo-vegetarians), beans peas nuts nut butters soy products (tofu, tempeh, veggie burgers). It is easy to get the proper nutrients if variety and the amount is adequate Vegetarian Choices

24. Dairy • What is included • All fluid milk products and many foods made from milk are considered part of this food group.  • When choosing, choose fat free or low-fat • Calcium fortified soy products • What is not included •  Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter.

25. 1 cup of milk, yogurt, or soymilk, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can count as 1 cup of dairy What is needed?

26. Linked to improved bone health, may reduce risk of osteoporosis Critical for children and adolescents when bones are growing Health benefits

27. oils • Liquid oils • Vegetable oil • Canola oil • Solid fats • Butter • Shortening • Oils • Mixture of saturated fatty acids and unsaturated fatty acids • Contain more monounsaturated and polyunsaturated fats • Contain more saturatedfats and/or trans fats

28. Do provide essential nutrients Only small amounts recommended Most should be MUFAs and PUFAs, these contain essential fatty acids Why consume oils?

29. What’s needed?