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MyPlate (formerly MyPyramid)

MyPlate (formerly MyPyramid). 1992. 2005. 2011. Why it matters. Better health - reduce rates of morbidity and mortality related to obesity, diabetes, cardiovascular disease, cancer, and other chronic illnesses.

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MyPlate (formerly MyPyramid)

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  1. MyPlate(formerly MyPyramid)

  2. 1992 2005

  3. 2011

  4. Why it matters • Better health - reduce rates of morbidity and mortality related to obesity, diabetes, cardiovascular disease, cancer, and other chronic illnesses. • www.ChooseMyPlate.gov -offers dietary assessment tools, nutrition education resources, and clear, actionable information about how to make better food choices. (www.MyPlate.gov )

  5. The groups: FRUITSAim for the whole fruit as opposed to juices • Fruits: • apples, apricots, bananas, blueberries, canteloupe, cherries, grapes, grapefruit, honeydew, kiwi, lemons, limes, mangoes, oranges, papaya, peaches, pears, pineapple, plums, prunes, raisins, raspberries, strawberries, tangerines, tangelos, watermelon, etc. • If you drink juice, make sure it’s 100% juice, not sugary, colored water.

  6. The groups: FruitsServing recommendations

  7. The groups: VEGETABLESAim for fresh, minimally processed vegetables Vegetables: Beans, bokchoy, broccoli, collard greens, dark green leafy lettuce, kale, mesclun, mustard greens, spinach, collard greens, turnip greens,watercress, carrots, squash, pumpkin, zucchini, potatoes, sweet potatoes, corn, brussel sprouts, peas, beets, avocado, celery, lentils, peppers, tomatoes, etc.

  8. The groups: VegetablesServing recommendations

  9. The groups: GrainsAim to make half your grains WHOLE grains Whole Grains: Brown rice, armaranth, bulgur, millet, oatmeal, popcorn, quinoa, wild rice, whole grain breads, pastas, cereals, and tortillas Refined Grains: White rice, cornbread, couscous, flour tortillas, white flour pasta, white bread, pretzels, pitas, and grits

  10. The groups: GrainsServing recommendations

  11. The groups: Proteins Meat/Animal Sources: Red meat, chicken, turkey, duck, ham, pork, veal, bison, venison, rabbit, goose, eggs, organ meats like liver, and all seafood. Non Meat/Animal Sources: All beans, nuts, seeds, legumes, nut/seed butters, tofu, tempeh, vegetable burgers, TVP (texturized Vegetable Protein).

  12. The groups: ProteinsServing recommendations

  13. The groups: DairyAim for low or fat-free animal source items Animal Sources: Cow’s milk or goat’s milk: cheeses, cottage cheese, pudding, ricotta cheese, processed cheeses, ice creams, and yogurt. Non Animal Sources: Soy milk, almond milk, coconut milk, rice milk: cheeses, cottage cheese, pudding, ricotta cheese, processed cheeses, ice creams, and yogurt.

  14. The groups: DairyServing recommendations

  15. EXTRA: Fats/Oils Non Animal Sources: canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil Animal Sources: butter milk fat beef fat (tallow, suet) chicken fat pork fat (lard) stick margarine shortening partially hydrogenated oil Current recommendation – no more than 4-5 tsp. per day

  16. Balance your plate – Balance your life Eat a variety of foods to get all then nutrients necessary Eat a variety of foods so you don’t get bored.

  17. EXTRA: Physical Activity Physical Activity: 60 minutes a day recommended for most people.

  18. EXTRA: Water Helps keep blood flowing Bring nutrients to the body Can ease headache pain BEST beverage for hydration!! NO: Calories Salt Anything!!

  19. What to do: • Look at what you eat – pay attention to what you put in your mouth. • Read labels – If it’s in a package, you should know what the ingredients are. • www.ChooseMyPlate.gov –visit this site to see more options and track your food intake.

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