My Plate and Food Choices Chapter 4, Lesson 1 Part 2 7 th Grade Health

Eating Right Your plate during meals should have the same percentile covered by each food group as this picture.

My Plate Facts  Contains the five food groups  Fats, Oils, and Sweets are not a food group!  Eat more from the food groups that cover most of the plate  There are recommended servings for each food group  However, these are suggestions and do not take into account a person’s age, gender, activity level, or special dietary needs.

Daily Recommended Servings Food Groups Servings Per Day One Serving Equals: Milk, Yogurt, and Cheese (Dairy) cup milk 1 cup yogurt 1 ½ ounces cheese 2 ounces processed cheese Meat and Beans ounces cooked meat ½ cup cooked beans 1 egg 2 tablespoons peanut butter Fruit2-4 1 medium apple, banana, orange ¾ cup 100% fruit juice Vegetable3-5 1 cup raw vegetables ½ cup cooked vegetables Grains slice bread 1 ounce cereal ½ cup cooked cereal

Daily Recommended Servings  Many popular foods combine servings from several food groups  Smoothies  Turkey Sandwich  BLT  Yogurt Parfait  What are some other examples?

Food Choices and Your Health  Try to limit foods that do not contain many nutrients  Includes chips, cookies, candies, and ice cream  Cut back on salad dressings, oils, and buttery spreads  Eat low levels of sodium (or salt)  Increase your fiber intake

Guide to Vitamins and Minerals VitaminsWhat it DoesSome Sources Vitamin A Maintains healthy teeth, skin, and eyes Milk, cheese, liver, carrots, apricots, cantaloupe, sweet potatoes, leafy vegetables B Vitamins Support heart, nerve cells, brain, and blood Lean meats, poultry, fish, nuts, eggs, some packaged breads Vitamin C Promotes healthy teeth and gums and helps to heal wounds Citrus fruits, strawberries, broccoli, collard and mustard greens

Guide to Vitamins and Minerals VitaminsWhat it DoesSome Sources Vitamin D Helps the body absorb calcium, essential for healthy teeth and bones Milk, cheese, butter, fish, some cereals, sunlight Vitamin E Slows aging and supports formation of red blood cells Wheat germ, corn, nuts, vegetable oils, green leafy vegetables

Guide to Vitamins and Minerals MineralsWhat it DoesSome Sources Iron Builds muscle and transports oxygen to blood Beef, poultry, seafood, spinach, whole grains Calcium Promotes strong teeth and bones Milk, tofu, broccoil, some juices and cereals Magnesium Assists nerves and muscles Nuts, beans, dark green vegetables Zinc Heals wounds and aids growth Meat, liver, eggs, wheat germ, whole grains

Harvard Medical School

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