Transcript My Plate

My Plate
Understanding what you Eat
MyPlate
- MyPlate was released in June 2011.
- Recommendations are for 2 years of age and older.
Make half your plate
fruits and vegetables.
Keep meat and poultry
portions small and lean.
Make half your
grains whole grains.
Switch to low-fat or fat-free
milk. Get your calcium rich
foods.
Focus on Fruits
• Eat a variety of Fruits
• Eat whole fruits instead of Juice
Daily recommendation*
Children
2-3 years old
4-8 years old
Girls
9-13 years old
14-18 years old
Boys
9-13 years old
14-18 years old
Women
19-30 years old
31-50 years old
51+ years old
Men
19-30 years old
31-50 years old
51+ years old
1 cup**
1 to 1 ½ cups**
1 ½ cups**
1 ½ cups**
1 ½ cups**
2 cups**
2 cups**
1 ½ cups**
1 ½ cups**
2 cups**
2 cups**
2 cups**
Health benefits of Fruits
•Reduce risk for stroke and perhaps other cardiovascular
diseases.
•Reduce risk for type 2 diabetes.
•Protect against certain cancers, such as mouth, stomach, and
colon-rectum cancer.
•Diets rich in foods containing fiber, such as fruits and
vegetables, may reduce the risk of coronary heart disease.
•Eating fruits and vegetables rich in potassium as part of an
overall healthy diet may reduce the risk of developing
kidney stones and may help to decrease bone loss.
•Eating foods such as fruits that are low in calories per cup
instead of some other higher-calorie food may be useful in
helping to lower calorie intake.
Nutrients Found in Fruits
•Most fruits are naturally low in fat, sodium, and calories. None have
cholesterol.
•Sources of many nutrients; potassium, dietary fiber, vitamin C, and
folate (folic acid).
•Potassium may help to maintain healthy blood pressure.
•Fiber helps reduce blood cholesterol levels, may lower risk of heart
disease, and helps with bowel function. It helps reduce constipation
and diverticulosis. Fiber provides a feeling of fullness with fewer
calories.
-Whole or cut-up fruits are sources of dietary fiber; fruit juices
contain little or no fiber.
•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. Women of
childbearing age who may become pregnant and those in the first
trimester of pregnancy should consume adequate folate, including
folic acid from fortified foods or supplements. This reduces the risk
of neural tube defects, spina bifida, and anencephaly during fetal
development.
Vary your Veggies
• Get a good mix of different vegetables each
day.
• Eat more dark green and orange Veggies.
• Have more peas and dried beans (pinto, etc.)
• Try to eat Fresh
Daily Recommendations VEGGIES
Children
2-3 years old 1 cup**
4-8 years old 1 ½ cups**
Girls
9-13 years old 2 cups**
14-18 years old 2 ½ cups**
Boys
9-13 years old 2 ½ cups**
14-18 years old 3 cups**
Women
19-30 years old 2 ½ cups**
31-50 years old 2 ½ cups**
51+ years old 2 cups**
Men
19-30 years old 3 cups**
31-50 years old 3 cups**
51+ years old 2 ½ cups**
Health benefits of Veggies
•Reduce risk for stroke and perhaps other
cardiovascular diseases and type 2 diabetes.
•Protect against certain cancers (mouth, stomach,
and colon-rectum).
•Fiber; may reduce the risk of coronary heart disease.
•Vegetables rich in potassium may reduce the risk of
developing kidney stones and may help to decrease
bone loss.
•Eating foods such as vegetables that are low in
calories per cup instead of some other highercalorie food may be useful in helping to lower
calorie intake.
Nutrients in Vegetables
•Naturally low in fat and calories. No cholesterol.
•Important sources of many nutrients (potassium, dietary fiber, folate (folic
acid), vitamin A, vitamin E, and vitamin C).
-Potassium may help to maintain healthy blood pressure.
•Fiber helps reduce blood cholesterol levels and may lower risk of heart
disease. Fiber is important for proper bowel function. It helps reduce
constipation and diverticulosis. Fiber-containing foods such as vegetables
help provide a feeling of fullness with fewer calories.
•Folate (folic acid) helps the body form red blood cells. Women of
childbearing age who may become pregnant and those in the first
trimester of pregnancy should consume adequate folate, including folic
acid from fortified foods or supplements. This reduces the risk of neural
tube defects, spina bifida, and anencephaly during fetal development.
•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.
Vitamin C aids in iron absorption.
Get your Calcium-rich foods
• Low-fat and Fat-free dairy products
• Don’t like dairy products go for fortified
products.
• Foods made from milk that have little to no
calcium, such as cream cheese, cream, and
butter, are not part of the Milk group.
Milk Group Daily Recommendations
Children
2-3 years old 2 cups*
4-8 years old 2 cups*
Girls
9-13 years old 3 cups*
14-18 years old 3 cups*
Boys
9-13 years old 3 cups*
14-18 years old 3 cups*
Women
19-30 years old 3 cups*
31-50 years old 3 cups*
51+ years old 3 cups*
Men
19-30 years old 3 cups*
31-50 years old 3 cups*
51+ years old 3 cups*
Health benefits
•Build and maintain bone mass throughout the lifecycle.
Reduce risk of osteoporosis.
•Important to bone health during childhood and adolescence,
when bone mass is being built.
•Diets that include milk products tend to have a higher overall
nutritional quality.
Nutrients
•Calcium: building bones and teeth and in maintaining bone
mass. Milk products are the primary source of calcium in
American diets. Diets that provide 3 cups or the equivalent
of milk products per day can improve bone mass.
•Potassium: may help to maintain healthy blood pressure.
•Vitamin D: maintain proper levels of calcium and
phosphorous, helping to build and maintain bones. Milk
that is fortified with vitamin D is a good source of this
nutrient.
Make ½ your Grains Whole
• Get at least 3oz of whole grains.
• When choosing processed foods, check for
whole grains.
• Whole Grain = contain the entire grain kernelthe bran, germ, and endosperm.
How Many Grains do You Need?
Daily recommendation*
Daily minimum amount of whole grains
Children
2-3 years old
4-8 years old
3 ounce equivalents**
4 – 5 ounce equivalents**
1 ½ ounce equivalents**
2 – 2 ½ ounce equivalents**
Girls
9-13 years old
14-18 years old
5 ounce equivalents**
6 ounce equivalents**
3 ounce equivalents**
3 ounce equivalents**
Boys
9-13 years old
14-18 years old
6 ounce equivalents**
7 ounce equivalents**
3 ounce equivalents**
3 ½ ounce equivalents**
Women
19-30 years old
31-50 years old
51+ years old
6 ounce equivalents**
6 ounce equivalents**
5 ounce equivalents**
3 ounce equivalents**
3 ounce equivalents**
3 ounce equivalents**
Men
19-30 years old
31-50 years old
51+ years old
8 ounce equivalents**
7 ounce equivalents**
6 ounce equivalents**
4 ounce equivalents**
3 ½ ounce equivalents**
3 ounce equivalents**
Health benefits of Grains
-Whole grains reduce the risk of CHD
-Fiber (whole grains) may reduce constipation.
-Eating at least 3 ounce equivalents a day of
whole grains may help with weight management.
-Eating grains fortified with folate before and
during pregnancy helps prevent neural tube
defects during fetal development.
Nutrients Found in Grains
•Important sources of many nutrients (fiber, B vitamins (thiamin,
riboflavin, niacin, and folate), and minerals (iron, magnesium, and
selenium)).
•Dietary fiber helps reduce blood cholesterol levels and may lower risk
of heart disease. Fiber is important for proper bowel function. Fibercontaining foods such as whole grains help provide a feeling of
fullness with fewer calories.
•B vitamins (thiamin, riboflavin, niacin, and folate)play a key role in
metabolism – they help the body release energy from protein, fat,
and carbohydrates. B vitamins are also essential for a healthy nervous
system. Many refined grains are enriched with these B vitamins.
•Folate (folic acid), reduces the risk of neural tube defects, spina bifida,
and anencephaly during fetal development.
•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. It is also important for a healthy
immune system.
Go Lean with Protein!
• Choose Lean meats and poultry
• Prepare them by grilling, baking or broiling,
not frying with oil, grease, lard, or butter
• Try getting more of your protein from fish,
beans, peas, nuts, and seeds.
Protein Recommendations
Children
2-3 years old 2 ounce equivalents**
4-8 years old 3 – 4 ounce equivalents**
Girls
9-13 years old 5 ounce equivalents**
14-18 years old 5 ounce equivalents**
Boys
9-13 years old 5 ounce equivalents**
14-18 years old 6 ounce equivalents**
Women
19-30 years old 5 ½ ounce equivalents**
31-50 years old 5 ounce equivalents**
51+ years old 5 ounce equivalents**
Men
19-30 years old 6 ½ ounce equivalents**
31-50 years old 6 ounce equivalents**
51+ years old 5 ½ ounce equivalents**
Nutrients Found in Meat and Beans
•Proteins function as building blocks for bones, muscles, cartilage,
skin, and blood. They are also building blocks for enzymes,
hormones, and vitamins. Proteins are one of three nutrients that
provide calories (the others are fat and carbohydrates).
•B vitamins help the body release energy, play a vital role in the
function of the nervous system, aid in the formation of red
blood cells, and help build tissues.
•Vitamin E is an anti-oxidant that helps protect vitamin A and
essential fatty acids from cell oxidation.
•Iron is used to carry oxygen in the blood. Many teenage girls and
women in their child-bearing years have iron-deficiency anemia.
They should eat foods high in heme-iron (meats) or eat other
non-heme iron containing foods along with a food rich in vitamin
C, which can improve absorption of non-heme iron.
•Magnesium is used in building bones and in releasing energy from
muscles.
•Zinc is necessary for biochemical reactions and helps the immune
system function properly.
Health Implications of Meat/Beans
•Diets high in saturated fats raise “bad” cholesterol levels. The
“bad” cholesterol is called LDL (low-density lipoprotein).
High LDL cholesterol, increases the risk for coronary heart
disease.
-Some food choices in this group are high in saturated fat.
These include fatty cuts of beef, pork, and lamb; regular
(75% to 85% lean) ground beef; regular sausages, hot dogs,
and bacon; some luncheon meats such as regular bologna
and salami; and some poultry such as duck.
-Limit the amount of these foods you eat.
•Cholesterol is only found in foods from animal sources.
•A high intake of fats makes it difficult to avoid consuming
more calories than are needed.
Limit certain foods
• Avoid foods high in fat (saturated and trans).
• Limit foods with salt and added sugar.
• Most discretionary calorie allowances are very
small, between 100 - 300 calories, especially
for those who are not physically active.
You can use your discretionary calorie allowance to:
•Eat more foods from any food group than the food guide
recommends.
•Eat higher calorie forms of foods—those that contain
solid fats or added sugars. Examples are whole milk,
cheese, sausage, biscuits, sweetened cereal, and
sweetened yogurt.
•Add fats or sweeteners to foods. Examples are sauces,
salad dressings, sugar, syrup, and butter.
•Eat or drink items that are mostly fats, caloric
sweeteners, and/or alcohol, such as candy, soda, wine,
and beer.
Not Physically Active
Physically Active
Children 2-3 years old 1000 calories 165***
1000-1400 calories 165 to 170
Children 4-8 years old 1200-1400 calories 170***
1400-1800 calories 170 to 195
Girls 9-13 years old 1600 calories 130
1600-2200 calories 130 to 290
Boys 9-13 years old 1800 calories 195
1800-2600 calories 195 to 410
Girls 14-18 years old 1800 calories 195
2000-2400 calories 265 to 360
Boys 14-18 years old 2200 calories 290
2400-3200 calories 360 to 650
Females 19-30 years old 2000 calories 265
2000-2400 calories 265 to 360
Males 19-30 years old 2400 calories 360
2600-3000 calories 410 to 510
Females 31-50 years old 1800 calories 195
2000-2200 calories 265 to 290
Males 31-50 years old 2200 calories 290
2400-3000 calories 360 to 510
Females 51+ years old 1600 calories 130
1800-2200 calories 195 to 290
Males 51+ years old 2000 calories 265
2200-2800 calories 290 to 425