Transcript Nuts Olives Some Fish Avocados

Choose My Plate
Unit 6 – Food and Nutrition
Grains
Can I have a volunteer?
 The average need for grains is 6 ounces per day
 Rice or Pasta
o 1 oz. is about ½ cup or the size of a small computer mouse
 Bread
o 1 oz. or 1 slices is about the size of a cd cover
 Dry cereal
o 1 oz. or 1 cup, about the size of a baseball
 For the most nutrition, select whole grain, enriched, or
fortified grain products. Fortified foods have added vitamins
or minerals not naturally present in the foods.
Vegetables
Volunteer?
 You need 2 ½ cups of vegetables every day
 Baked potato
o 1 medium, about the size of a computer mouse
 Vegetables/Salad
o 1 cup which is about the size of a baseball
Fruits
Volunteer?
 You need an average of 2 cups of fruit every day
 Apples, oranges
o Small, about 2 ½ inches in diameter - about the size of a
tennis ball
 Raisins or dried fruit
o ½ cup of sliced fruit or the size of a computer mouse
Dairy
Volunteer?
 You need 3 cups
 Fat-free/Low-fat milk
o A 1 cup serving is the same as an 8oz milk carton
 Cheese
o 1 1/2 oz. serving is around the 3 dice. *Counts as 1 cup
 Ice cream
o ½ cup is about the size of ½ a baseball
Protein
Volunteer?
 You need 5 ½ ounces of lean meat
 Lean beef or Poultry
 3 ounce serving is like the size of a deck of cards
 Grilled or baked fish
 3 ounce serving is about the size of a checkbook
 Peanut butter
 2 tablespoon serving is about the size of a ping-pong ball
*Counts as 1 oz.
Oils
Volunteer?
 Oils are fats that are liquid at room temperature, like
the vegetable oils used in cooking. Oils come from
many different plants and from fish. Oils are NOT a
food group, but they provide essential nutrients.
Therefore, oils are included in USDA food patterns.
 You need about 6 oz. of oils per day
 Foods that are naturally high in oils:
 Nuts
 Some Fish
 Olives
 Avocados
Portion Distortion
Increased portions sizes
over the last 20 years has
led to and epidemic of
obesity in the United
States.
Watch the video and
answer the questions!
choosemyplate.gov
MyPlate Activity
 You will create a nutritionally sound plate according to
our government guidelines using a paper plate and
colored pencils.
 You may choose to do a meal for breakfast, lunch or
dinner.
 Your meal must consist of items you would actually eat.
 Label each item and the quantity of the item.
Portion Distortion
 Portion Distortion Quiz