Choose My Plate and Dietary Guidelines

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Choose My Plate and Dietary Guidelines
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The Dietary Guidelines
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1. Build a Healthy Plate

• Make half your plate fruits and vegetables.
• Switch to skim or 1 milk.
• Make at least half your grains whole.
• Vary your protein food choices.
• Reduce Solid Fats, Added Sugars, and Salts.
• Keep your food safe to eat - learn more at
  www.FoodSafety.gov.

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Make half your plate fruits vegetables

• Choose fresh, frozen, canned or dried fruits and
  vegetables
• Eat red, orange, and dark green vegetables, such
  as tomatoes, sweet potatoes and broccoli in main
  and side dishes
• Use fruit as snacks, salads or dessert
• Choose whole or cut-up fruits more often than
  fruit juice.

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Switch to skim or 1 milk

• About the same amount of calcium and nutrients
  but less fat and calories!

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Make at least half your grain whole

• Choose 100 whole-grain cereals, breads,
  crackers, rice and pasta.
• Check the ingredients list on food packages to
  find whole-grain foods.

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Vary your protein food choices

• Choose a variety of foods including seafood,
  beans and peas, nuts, lean meats, poultry and
  eggs.
• Keep meat and poultry portions small and lean.
• Try grilling, broiling, poaching or roasting.
  These methods do not add extra fat.

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Cut back on foods high in solid fats, added
sugars and salt

• Choose foods and drinks with little or no added
  sugars.
• Look out for salt (sodium) in foods that you buy.
• Eat fewer foods that are high in solid fats.

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2. Eat the right amount of calories for you

• Enjoy your food, but eat less.
• Cook more often at home, where you are in control
  of whats in your food.
• When eating out, choose lower calorie menu
  options.

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3. Be physically active your way

• Pick activities you like and start doing what you
  can, at least 10 minutes at a time. Every bit
  adds up and the health benefits increase as you
  spend more time being active.

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10 Tips to a Great Plate
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Nutrients Energy Producing

• Carbohydrates
• Provides Energy
• Protein
• Builds and Repairs Body Tissue
• Fat
• Insulation, Protection, Reserve Energy

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Nutrients non energy producing

• Vitamins
• Assists in the biochemical reactions related to
  the metabolic process
• Minerals
• Skeletal structure
• Water
• Hydration, most essential to life
• Fiber
• Aids in digestion, cant absorb non nutrient

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How are foods sorted into groups?

• By Nutrient

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Grains

• Major Nutrient Carbohydrates, Fiber
• Serving 1 oz 1 slice bread 1 cup dry cereal
  ½ cup pasta
• or rice
• Tip Make at least ½ your
• grain whole grains

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Vegetables

• Major Nutrient Vitamins, Fiber
• Serving ½ cup vegetables 1 cup leafy
  vegetables
• Tip Make half you plate fruits
• and vegetables

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Fruits

• Major Nutrient Vitamins, Fiber
• Serving 1 medium/small piece of fruit 1 cup
• Tip Make half your plate
• fruits and vegetables

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Dairy

• Major Nutrient Minerals, Protein
• Serving 1 ½ oz cheese 1 cup milk/yogurt
• Tip Switch to fat free or
• low-fat (1) milk.

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Proteins

• Major Nutrient Protein
• Serving 1 oz meat 1 egg 1 T peanut butter
  ¼ cup cooked beans ½ oz nuts or seeds
• Tip choose low fat or lean
• meats, bake, broil or grill.
• Vary protein.

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Oils

• Major Nutrient Fat
• Tips Use canola or olive oil, watch for it in
  foods such as nuts, olives, mayonnaise, salad
  dressing

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Fats and Oils

• FATS
• Fats are solid at room temperature
• Saturated fat
• Cholesterol
• Trans fatty acids
• Typically not so good for you

• OILS
• Oils are liquid at room temperature
• Monounsaturated fat
• Polyunsaturated fat
• Usually a better choice

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Empty Calories

• Calories from solid fats and/or added sugars.
  Solid fats and added sugars add calories to the
  food but few or no nutrients

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Recommendations for Physical Activity

• Kids 2-5 Let them play!
• Kids 6-17 60 minutes a day
• Adults At least 2.5 hours a week moderate
  exercise

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Plate size history
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2,000 calorie diet
Food Group Daily Serving Amount
Grains 6 ounces
Vegetables 2.5 cups
Fruits 2 cups
Dairy 3 cups
Protein 5.5 ounces