Nutrition for Life

1. Nutrition for Life Chapter 7 Objectives • Identify the purpose of My Plate and identify foods from each of its food groups.

2. Section3 Meeting Your Nutritional Needs Chapter 7 My Plate • My Plate is a visual and conceptual tool for planning your diet from USDA (US Dept of Agriculture) • My Plate NO LONGER shows the recommended number of servings from each of five food groups.

3. History of USDA’s Food Guides Food for Young Children 1992 1916 1970s 1940s 2005 1950s-1960s 2011

4. 5 Food Groups: Grains Vegetables Fruits Dairy Protein

5. Grains Group • Make at least half your grains whole • Two subgroups: whole and refined • Whole – contains entire grain kernel • Refined – have been milled, removing the bran and germ. Gives them a finer texture and improve shelf life, but also removed dietary fiber, iron and many B vitamins. Whole Grains Whole-Wheat Flour Oatmeal Brown Rice Popcorn Whole Wheat Pasta Whole Wheat Tortillas Refined Grains White Bread Corn Tortillas Flour Tortillas White Rice Regular Pasta Pretzels Needed Daily? 6-8 ounces which could include 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice or cooked pasta, which count as a 1 ounce equivalent.

6. Vegetable Group • Vary your vegetables • May be raw or cooked, fresh or frozen, canned or dried, juiced, whole, cut up, or mashed • 5 subgroups based on nutrient content • Make half your plate fruits and vegetables! Dark green veggies: broccoli, kale, romaine lettuce, spinach Red & orange veggies: carrots, pumpkin, sweet potatoes, tomatoes Beans & peas: black beans, kidney beans, pinto beans, split peas Starchy veggies: corn, potatoes, green peas, water chestnuts Other veggies: asparagus, avocado, cabbage, cucumbers, green beans, mushrooms, okra, onions, zucchini Needed Daily? 2 ½ - 3 cups which could include 1 cup of raw or cooked veggies or juice, or 2 cups of raw leafy greens, which count as a 1 cup equivalent.

7. Fruit Group • Focus on fruits • May be fresh, canned, frozen, or dried • May be whole, cut-up, or pureed • Make half your plate fruits and vegetables! Apples Apricots Bananas Strawberries Cherries Grapefruit Grapes Kiwi Fruit Lemons Limes Mangoes Pears Cantaloupe Watermelon Nectarines Oranges Peaches Pineapple Tangerines Needed Daily? 1 ½ - 2 cups which could include 1 cup of fruit or fruit juice, or ½ cup of dried fruit, which count as a 1 cup equivalent.

8. Dairy Group • Get your calcium-rich foods • All fluid milk products and foods made from milk • Choices should be fat-free or low-fat which retain their calcium content • Cream cheese, cream, and butter are not part of this group Milk: skim, 1%, 2%, and whole milks; flavored milks Milk-based desserts: puddings, frozen yogurt, ice cream Cheese: cheddar, mozzarella, Swiss, and parmesan; cottage cheese Yogurt: fat-free, low fat, reduced fat, and whole milk yogurts Calcium-fortified soymilk Needed Daily? 3 cups which could include 1 cup of milk, yogurt, or soymilk, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese, which count as a 1 cup equivalent.

9. Protein Group • Go lean with protein • Foods made from meat, poultry, beans and peas, eggs, processed soy, nuts, and seeds • Select a variety, including 8 oz. of cooked seafood per week • Vegetarian options include beans and peas, processed soy, and nuts and seeds Meats: lean cuts of beef, ham, or pork; venison or bison; lean ground meats; lean luncheon or deli meats Poultry: chicken, duck, goose, turkey, ground chicken or turkey Seafood: finfish – catfish, cod, flounder, salmon, bass, trout; shellfish – crab, lobster, octopus, oysters, scallops, shrimp; canned fish – anchovies, tuna, sardines Nuts & Seeds: almonds, cashews, peanuts, peanut butter, pecans, pumpkin seeds, sunflower seeds, walnuts, sesame seeds Processed soy products: tofu, bean burgers, veggie burgers, tempeh, texturized veggie protein (TVP) Eggs, Beans, and Peas Needed Daily? 5 – 6 ½ ounces which could include 1 ounce of meat, poultry, or fish, ¼ cup cooked beans, 1 egg, 1 TBLS peanut butter, or ½ ounce of nuts , which count as a 1 ounce equivalent.

10. Oils • Fats that are liquid at room temperature • Come from many different plants and fish • Are NOT a food group, but provide essential nutrients • Are included in USDA food patterns • Most are high in monounsaturated or polyunsaturated fats, and low in saturated fats • Oils from plant sources do not contain cholesterol • Common oils: canola, corn, olive, soybean, safflower • Solid Fats • Fats that are solid at room temperature • Come from many animal foods • Can also be made from vegetable oils through a process called hydrogenation – which contains trans fat • Common solid fats: butter, milk fat, beef fat (tallow), chicken fat, pork fat (lard), stick margarine, shortening, partially hydrogenated oil • Contain more saturated fats, trans fats, and cholesterol Daily Allowance for Oils? 5 – 6 teaspoons which could depend on the kinds of foods that are consumed. Soft margarine, mayonnaise, and salad dressings are mainly oil and are not considered to be part of any food group.

11. Empty Calories • Many of the foods and beverages Americans consume contain empty calories • Empty Calories – calories from solid fats and/or added sugars • Solid fats and added sugars add calories to the food but add few or no nutrients, so are empty calories • Make low-fat, low-sugar, or sugar-free choices • Solid Fats • Solid at room temp • Butter, beef fat, shortening • Added Sugars • Sugars and syrups that are added when foods and beverages are processed or prepared • Cakes, cookies, donuts, sodas, energy drinks, cheese, pizza, ice cream, sausage, hot dogs

12. Section3 Meeting Your Nutritional Needs Chapter 7 Dietary Guidelines for Americans • The Dietary Guidelines for Americans are a set of diet and lifestyle recommendations to improve health in the United States. These guidelines focus on making changes in three areas: Balancing Calories, Foods to Increase, and Foods to Reduce.

13. 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; and • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. • MyPlate helps individuals use the Dietary Guidelines to: • Make smart choices from every food group. • Find balance between food and physical activity. • Get the most nutrition out of calories. • Stay within daily calorie needs.

14. REFERENCES Information on MyPlate was obtained from: http://www.choosemyplate.gov/index.html