Using USDA’s ChooseMyPlate as a Guide to Healthful Eating Making Sense of MyPlate Using USDA’s ChooseMyPlate as a Guide to Healthful Eating Review Date 6/11 G-1522

Why Use MyPlate? MyPlate is an easy-to-use, visual food guide that helps put the 2010 Dietary Guidelines for Americans into practice The dietary guidelines and MyPlate work together to help Americans make healthy food choices

Dietary Guidelines for Americans Dietary recommendations for health promotion and chronic disease prevention Based on Dietary Guidelines Advisory Committee report and public comments For policy makers and health professionals Available at: http://www.cnpp.usda.gov/dietaryguidelines.htm

Dietary Guidelines for Americans (cont’d) Provides general health information based on scientific research Does not provide specific food intake guidelines Refers readers to specific food guides, such as MyPlate, for information on food groups and serving sizes

History of USDA’s Food Guidance System 1916 1970s 1992 Food for Children 2011 1940s 2005 1950s-1960s

Why Change From a Pyramid to a Plate? Simplifies the way Americans should eat Provides a clear visual cue Gives consumers a fast, easy-to-grasp reminder of the basics of a healthy diet

Message to Consumers: Eat Healthfully 2010 Dietary Guidelines: Designed to help Americans make better food choices by balancing calories and increasing consumption of healthy foods MyPlate graphic: Illustrates the five food groups in an easy-to-understand plate

MyPlate Illustrates the Five Food Groups

Benefits of MyPlate The familiar plate is a simple reminder for Americans to make better choices The easy-to-remember visual cue provides a way to control portion sizes

MyPlate: Key Messages for Consumers Balancing calories Enjoy your food, but eat less Avoid oversized portions Foods to increase Make half of your plate fruits and vegetables Choose at least half of your grains as whole grains Switch to fat-free or low-fat (1%) milk Foods to reduce Compare sodium in foods, such as soups, breads, and frozen meals, choosing the foods with lower numbers Drink water instead of sugary drinks

Grains Group The amount of grains that you need depends on your age, sex, and level of physical activity Generally, men and women need between 6–8 ounces (oz) of grains every day 1 oz is about one slide of bread, 1 cup (C) of breakfast cereal, or ½ C of cooked rice, cereal, or pasta Key message: Make at least half of your grains whole grains

Vegetables Group Eat more dark-green vegetables—broccoli, spinach, and other dark-leafy greens Consume more orange vegetables—carrots and sweet potatoes Include more dry beans and peas—pinto beans, kidney beans, and lentils Generally, men and women should consume 2½ C every day Key message: Make half of your plate fruits and vegetables

Fruits Group Eat a variety of fruit Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices Try to consume 2 C every day Key message: Make half of your plate fruits and vegetables

Dairy Group Includes all fluid milk products and many foods made from milk Choose low-fat or fat-free milk, yogurt, and other milk products If you do not or cannot consume milk, choose lactose-free products or other calcium sources, such as fortified foods and beverages Depending on age, consume 2½–3 C every day Key message: Switch to fat-free or low-fat (1%) milk

Protein Group Includes all foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds Choose low-fat or lean meats and poultry Bake it, broil it, or grill it Vary your protein routine—choose more fish, beans, peas, nuts, and seeds Generally, men and women need 5½–6 oz every day

Know the Limits on Fats, Sugar, and Sodium Get most of your fat sources from fish, nuts, and vegetable oils Limit solid fats (butter, stick margarine, shortening, and lard) and fried foods that contain these Check Nutrition Facts labels to keep saturated fats, trans fats, and sodium low Choose foods/beverages low in added sugars—they contribute calories with few, if any, nutrients

Balance Between Food and Physical Exercise Stay within your daily calorie needs Keep physically active for 30 minutes most days of the week Know that you may need about 60 minutes a day of physical activity to prevent weight gain Understand that you may need 60–90 minutes of physical activity to sustain weight loss Help children and teens get 60 minutes of physical activity every day or most days

Visit www. ChooseMyPlate Visit www.ChooseMyPlate.gov to get the portions of the different food groups specific to your age, gender, and activity level.

When to Use MyPlate To learn about the food groups To find out how much of different foods you should eat To help track your food intake online As a simple reminder of how your plate should look at mealtimes