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Published byWilson Wrede Modified over 8 years ago
The USDA, the agency in charge of nutrition, has switched to a new symbol, a colorful plate. Trying to send the same messages: Eat a variety of foods. Eat less of some foods and more of others.
Choosemyplate: is a system designed to help Americans make healthful food choices and to be active every day.
The plate reminds us….. Choose variety: The best meals have a balance of items from different food groups. Half of your plate should be vegetables and fruits. About one-quarter of your plate should be grains and one-quarter protein. Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks. Avoid oversized portions.
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 9-131 ½ c. daily Boys 14-182 c. daily Girls 9-181 ½ c. daily
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 9-132 ½ c. daily Boys 14-183 c. daily Girls 9-132 c. daily Girls 14-182 ½ c. daily
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 9-135 oz. daily Boys 14-186 ½ oz. daily Girls 9-185 oz. daily
Grains Group 1.Choose 100% whole grain cereals, breads, crackers, rice and pasta. 2.Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains. GrainsWhole Grains Boys 9-136 oz. daily3 oz. daily Boys 14-188 oz. daily4 oz. daily Girls 9-135 oz. daily2.5 oz. daily Girls 14-186 oz. daily3 oz. daily
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 fat- free milk. Get your calcium rich foods. Boys 9-183 c. daily Girls 9-183 c. daily
Grain Group Vegetable Group Fruit Group Dairy Group Protein Group Bread Cereal Pasta Broccoli Carrots Green Beans Apple Grapes Berries Milk Yogurt Cheese Chicken Meat Eggs
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups 1.Whole Grains : Contain the entire kernel Oatmeal, Brown rice 2.Refined Grains : (Processed) dietary fiber, iron, and many B vitamins are removed during this process. White bread, White rice Key Message: Make at least half of your grains whole grains.
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content. 1.Dark Green Vegetables 2.Starchy Vegetables 3.Red & Oranges Vegetables 4.Beans & Peas 5.Other Vegetables Key Message: Make half your plate fruits and vegetables.
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Key Message: Make half your plate fruits and vegetables.
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Key Message: Switch to fat-free or low-fat (1%) milk.
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Key
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