What Is MyPlate ??

2. What Is MyPlate?? • MyPlate --- shows us the 5 food groups using a familiar mealtime visual, a place setting. • MyPlate --- is designed to help consumers make better food choice. • MyPlate --- is designed to remind Americans to eat more healthfully. • Video nutrition guidelines

3. 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.

4. 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.

5. Veggies and Fruits • Teen females-4 veggies and 3 fruits/day • Teen males-5 veggies and 4 fruits/day • Another important source of fiber • Great sources of vitamins andminerals

6. More Fruit and Vegetables Enjoy fruit or veggies as a snack Drink fruit or vegetable juice Eat dry beans several times a week Chili, burritos, rice, and beans Think color Eat variety of yellow, deep green, orange and red fruits

7. FUN FACT!! In the United States, more tomatoes are consumed than any other single fruit or vegetable!

8. FUN FACT!! Green bell peppers have twice as much vitamin C as citrus fruit. Red peppers have three times as much. Hot peppers contain 357% more vitamin C than an orange.

9. 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.

10. Enjoy fish several times a week Buy lean meat and poultry Remove skin from chicken and turkey Trim away visible fat on meat For less cholesterol, eat egg yolks in moderation

11. FUN FACT!! Which has more fiber & protein? 1 cup of peas OR 2 tbsp of peanut butter PEAS!!

12. 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.

13. Go for Grains, Fruits, Veggies 45 – 65% of calories should come from carbohydrates Plant-based foods can supply complex carbohydrates as well as vitamins and minerals and fiber Cholesterol free, low in fats and calories

14. More Grain Products Make grain products such as rice or pasta the center of your meal Eat several servings of whole-grain cereals and breads Add rice, pasta, barley, and other grain to soups

15. FUN FACT!! Feeling Stressed? Eat more complex carbohydrates such as whole-wheat pasta!

16. 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.

17. FUN FACT!! How Many Varieties of Cheese Are There? Over 2,000!!

18. Milk and Meats Groups • Milk- milk, yogurt and cheese • Teens need 3 servings Meats-meat, poultry, fish, dry beans, eggs and nuts • Teens need 2-3 servings

19. Fats, Oils, Sweets • Candy, butter, margarine, table syrups, cakes, cookies, snack foods, alcohol • These foods should be eaten sparingly, because they provide FEW nutrients. • Foods in this group are dense in fats and sugars…note the symbols on the food guide pyramid!

20. Eating Less Fat & Cholesterol Fat is an essential nutrient Fat provides more calories per gram than carbohydrate

21. Fat Intake Upper limit of fat depends No more than 20 to 35% of the calories should be from fat Keep saturated fat as low as possible Video with slide 34 Web search MyPlate