The USDA, the agency in charge of nutrition, has switched to a new symbol, a colorful plate.

1. The USDA, the agency in charge of nutrition, has switched to a new symbol, a colorful plate. • Trying to send the same messages: • Eat a variety of foods. • Eat less of some foods and more of others.

2. Choosemyplate: is a system designed to help Americans make healthful food choices and to be active every day.

3. The plate reminds us….. • Choose variety: The best meals have a balance of items from different food groups. • Half of your plate should be vegetables and fruits. • About one-quarter of your plate should be grains and one-quarter protein. • Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks. • Avoid oversized portions.

4. Fruits Group Use fruits as snacks, salads or desserts. Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables.

5. Vegetables Group Choose fresh, frozen, canned or dried. Eat red, orange and dark green vegetables. Key Consumer Message: Make half your plate fruits and vegetables.

6. Protein Group Choose a variety of different protein sources. In place of some meat and poultry, choose 8 oz. seafood per week. Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean.

7. Grains Group Choose 100% whole grain cereals, breads, crackers, rice and pasta. Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains.

8. Dairy Group Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Key Consumer Message: Switch to low-fat or fat-free milk. Get your calcium rich foods.

11. The Food Groups

12. 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. • Grains are divided into 2 subgroups • Whole Grains: Contain the entire kernel • Oatmeal, Brown rice • Refined Grains :(Processed) dietary fiber, iron, and many B vitamins are removed during this process. • White bread , White rice Key Message: Make at least half of your grains whole grains.

13. 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. • Vegetables are organized into 5 subgroups, based on their nutrient content. • Dark Green Vegetables • Starchy Vegetables • Red & Oranges Vegetables • Beans & Peas • Other Vegetables Key Message: Make half your plate fruits and vegetables.

14. 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. Key Message: Make half your plate fruits and vegetables.

15. Dairy • 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. Key Message: Switch to fat-free or low-fat (1%) milk.

16. Proteins 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. Key