Transcript Make half your plate fruits and vegetables. Boys 9

MyPlate
- MyPlate was released in June 2011.
- Recommendations are for 2 years of age and older.
Fruits Group
1. Use fruits as snacks,
salads or desserts.
2. Choose whole or cut
up fruits more often
than fruit juice.
Key Consumer Message:
Make half your plate
fruits and vegetables.
Boys 9-13
1 ½ c. daily
Boys 14-18
2 c. daily
Girls 9-18
1 ½ c. daily
Fruits
• Main Nutrients:
Vitamin C-Helps heal cuts and wounds
and keeps gums healthy
Potassium- Helps maintain blood
pressure- and works with sodium to
maintain fluid balance in the body
Vegetables Group
1. Choose fresh, frozen,
canned or dried.
2. Eat red, orange and
dark green vegetables.
Key Consumer Message:
Make half your plate
fruits and vegetables.
Boys 9-13
Boys 14-18
Girls 9-13
Girls 14-18
2 ½ c. daily
3 c. daily
2 c. daily
2 ½ c. daily
Vegetables
Main Nutrients
• Vitamin A- Keeps eyes and skin healthy
• Potassium- works with sodium to help
maintain fluid balance in the body
Protein Group
1. Choose a variety of
different protein sources.
2. In place of some meat
and poultry, choose 8 oz.
seafood per week.
3. Try grilling, broiling,
poaching or roasting.
Key Consumer Message:
Keep meat and poultry
portions small and lean.
Boys 9-13
5 oz. daily
Boys 14-18
6 ½ oz. daily
Girls 9-18
5 oz. daily
Protein foods
• Complete- Meat, poultry, seafood, eggs
• Incomplete- beans, soy beans, peas, nuts,
seeds
The incomplete protein foods become complete
when used with grains.
Protein
Main nutrients
• Protein-functions as building blocks for bones,
muscles, cartilage.
• Iron- used to carry oxygen in the blood
Grains Group
1. Choose 100% whole
grain cereals breads,
crackers, rice and
pasta.(corn,oatmeal etc.)
2. Check the ingredients
list on food packages to
find whole grain foods.
Key Consumer Message: Boys 9-13
Boys 14-18
Make half your grains
Girls 9-13
whole grains.
Grains
Whole Grains
6 oz. daily
3 oz. daily
8 oz. daily
4 oz. daily
5 oz. daily 2.5 oz. daily
Girls 14-18 6 oz. daily
3 oz. daily
Grains
Main Nutrients
• Carbohydrates- Energy
• B Vitamins- helps the body release energy
from protein, fat, carbohydrates
Dietary FIBER
• Fiber consists of plant material that
doesn’t break down when you digest
your food.
• Fiber helps your body eliminate
wastes.
• Found in whole grains, fruits, and
vegetables.
Dairy Group
1. 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 fatfree milk. Get your
calcium rich foods.
Boys 9-18
3 c. daily
Girls 9-18
3 c. daily
Dairy
Main nutrients
• Calcium- For building bones and teeth and
bone mass
• Milk and soymilk are fortified with Vitamin D
which is essential for maintaining proper
levels of calcium
• (milk, cottage cheese, cheese, yogurt)
Dietary Guidelines
(Key messages)
• Balancing Calories
1. Enjoy your food, but eat less.
2. Avoid oversized portions
3. Exercise – 60 minutes of physical activity
each day
• Foods to Reduce
1. Compare sodium in foods like soup, bread,
frozen meals, and choose the foods with
lower numbers.
2. Drink water instead of sugary drinks
3. Reduce the intake of “empty calories” or low
nutrient dense foods. Use salad
dressings/mayonnaise sparingly.
• Food to Increase
1. Make half your plate fruits and vegetables.
2. Make half your grains whole.
3. Switch to fat-free or lowfat 1%
milk/products.
•Keep Food SAFE