1. My Plate
Nutrition

2. What is MyPlate?
MyPlate is a tool designed to remind Americans to eat healthfully.
MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting.

4. Fruits and Vegetables Apples Banana Grapes Oranges Peaches Pineapple
Strawberries
Watermelon
Romaine Lettuce
Spinach
Beans*
Carrots
Broccoli
Avocado
Green Beans
Zucchini

5. Whole Grains and Protein
BETTER THAN:
Flour Tortillas
White Bread
White Rice
Dinner Rolls
Brown Rice
Whole Wheat Bread
Whole Wheat Pasta

6. Whole Grains and Protein (cont)
Lean Beef
Lean Pork
Lean Chicken
Eggs
Beans
Peanuts
Almonds
Salmon
Shrimp
Tuna

7. Dairy
Select dairy products with limited “empty calories” (added sugars and solid fats).
Fat-Free Milk
Low-Fat Cheese
Yogurt
Frozen Yogurt

8. Oils Olive Oil Corn Oil Nuts Fish Avocados Avoid: Butter/Margarine
Meat Fat
Lard and grease

9. MyPlate Key Messages Make half your plate fruits & vegetables.
1. Foods to Increase:
Make half your plate fruits & vegetables.
Make at least half your grains are whole.
Switch to low-fat (1%) or fat-free (skim) milk.
Drink lots of water

10. MyPlate Key Messages (cont)
2. Foods to Reduce:
Foods with “empty calories” and filled with sugar (pizza, cakes, cookies, candies)
Fats from meat and fried foods (bacon, hot dog, hamburger, fried chicken, French fries)

11. MyPlate Key Messages (cont)
3. Balancing Calories
A.) Enjoy your food, but eat less.

12. MyPlate Key Messages (cont)
4. Calories in vs. calories out.
A.) How much are you eating? (portions)
B.) How often are you eating? (5 small meals)
C.) What are you eating? (calories)
D.) How many minutes are you active (sweating) during the day?

13. CUT BACK on SOFAS! SOLID FATS ADDED SUGAR SALT (SODIUM)
Saturated fat & trans fat  heart disease
Replace with healthy unsaturated fat .
ADDED SUGAR
Sugar adds calories  weight gain
Choose water, 100% juice and fruit for dessert.
SALT (SODIUM)
Raises blood pressure  hypertension
Processed foods, fast food, frozen meals
Season with spices and herbs instead of salt.

14. Eat the right amount of calories for you.
Things to Remember
Eat the right amount of calories for you.
Cut back on foods high in SOFAS and empty calories.

15. Things to Remember (cont)
Avoid oversized portions.
Stop eating when you feel full.
Get enough physical activity.

16. MyPlate
The End!