My Plate Understanding what you Eat

MyPlate - MyPlate was released in June Recommendations are for 2 years of age and older.

Make half your plate fruits and vegetables.

Keep meat and poultry portions small and lean.

Make half your grains whole grains.

Switch to low-fat or fat-free milk. Get your calcium rich foods.

Focus on Fruits Eat a variety of Fruits Eat whole fruits instead of Juice Daily recommendation* Children 2-3 years old1 cup** 4-8 years old1 to 1 ½ cups** Girls 9-13 years old1 ½ cups** years old 1 ½ cups** Boys 9-13 years old1 ½ cups** years old2 cups** Women years old2 cups** years old1 ½ cups** 51+ years old1 ½ cups** Men years old2 cups** years old2 cups** 51+ years old2 cups**

Health benefits of Fruits Reduce risk for stroke and perhaps other cardiovascular diseases. Reduce risk for type 2 diabetes. Protect against certain cancers, such as mouth, stomach, and colon-rectum cancer. Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease. Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss. Eating foods such as fruits that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients Found in Fruits Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Sources of many nutrients; potassium, dietary fiber, vitamin C, and folate (folic acid). Potassium may help to maintain healthy blood pressure. Fiber helps reduce blood cholesterol levels, may lower risk of heart disease, and helps with bowel function. It helps reduce constipation and diverticulosis. Fiber provides a feeling of fullness with fewer calories. -Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Vary your Veggies Get a good mix of different vegetables each day. Eat more dark green and orange Veggies. Have more peas and dried beans (pinto, etc.) Try to eat Fresh

Daily Recommendations VEGGIES Children 2-3 years old 1 cup** 4-8 years old 1 ½ cups** Girls 9-13 years old 2 cups** years old 2 ½ cups** Boys 9-13 years old 2 ½ cups** years old 3 cups** Women years old 2 ½ cups** years old 2 ½ cups** 51+ years old 2 cups** Men years old 3 cups** years old 3 cups** 51+ years old 2 ½ cups**

Health benefits of Veggies Reduce risk for stroke and perhaps other cardiovascular diseases and type 2 diabetes. Protect against certain cancers (mouth, stomach, and colon-rectum). Fiber; may reduce the risk of coronary heart disease. Vegetables rich in potassium may reduce the risk of developing kidney stones and may help to decrease bone loss. Eating foods such as vegetables that are low in calories per cup instead of some other higher- calorie food may be useful in helping to lower calorie intake.

Nutrients in Vegetables Naturally low in fat and calories. No cholesterol. Important sources of many nutrients (potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C). -Potassium may help to maintain healthy blood pressure. Fiber helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Get your Calcium-rich foods Low-fat and Fat-free dairy products Don’t like dairy products go for fortified products. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the Milk group.

Milk Group Daily Recommendations Children 2-3 years old 2 cups* 4-8 years old 2 cups* Girls 9-13 years old 3 cups* years old 3 cups* Boys 9-13 years old 3 cups* years old 3 cups* Women years old 3 cups* years old 3 cups* 51+ years old 3 cups* Men years old 3 cups* years old 3 cups* 51+ years old 3 cups*

Health benefits Build and maintain bone mass throughout the lifecycle. Reduce risk of osteoporosis. Important to bone health during childhood and adolescence, when bone mass is being built. Diets that include milk products tend to have a higher overall nutritional quality. Nutrients Calcium: building bones and teeth and in maintaining bone mass. Milk products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of milk products per day can improve bone mass. Potassium: may help to maintain healthy blood pressure. Vitamin D: maintain proper levels of calcium and phosphorous, helping to build and maintain bones. Milk that is fortified with vitamin D is a good source of this nutrient.

Make ½ your Grains Whole Get at least 3oz of whole grains. When choosing processed foods, check for whole grains. Whole Grain = contain the entire grain kernel- the bran, germ, and endosperm.

How Many Grains do You Need? Daily recommendation* Daily minimum amount of whole grains Children 2-3 years old 3 ounce equivalents** 1 ½ ounce equivalents** 4-8 years old 4 – 5 ounce equivalents** 2 – 2 ½ ounce equivalents** Girls 9-13 years old 5 ounce equivalents** 3 ounce equivalents** years old 6 ounce equivalents** 3 ounce equivalents** Boys 9-13 years old 6 ounce equivalents** 3 ounce equivalents** years old 7 ounce equivalents** 3 ½ ounce equivalents** Women years old 6 ounce equivalents** 3 ounce equivalents** years old 6 ounce equivalents** 3 ounce equivalents** 51+ years old 5 ounce equivalents** 3 ounce equivalents** Men years old 8 ounce equivalents** 4 ounce equivalents** years old 7 ounce equivalents** 3 ½ ounce equivalents** 51+ years old 6 ounce equivalents** 3 ounce equivalents**

Health benefits of Grains -Whole grains reduce the risk of CHD -Fiber (whole grains) may reduce constipation. -Eating at least 3 ounce equivalents a day of whole grains may help with weight management. -Eating grains fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.

Nutrients Found in Grains Important sources of many nutrients (fiber, B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium)). Dietary fiber helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. Fiber- containing foods such as whole grains help provide a feeling of fullness with fewer calories. B vitamins (thiamin, riboflavin, niacin, and folate)play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins. Folate (folic acid), reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Iron is used to carry oxygen in the blood. Whole grains are sources of magnesium and selenium. Magnesium is used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

Go Lean with Protein! Choose Lean meats and poultry Prepare them by grilling, baking or broiling, not frying with oil, grease, lard, or butter Try getting more of your protein from fish, beans, peas, nuts, and seeds.

Protein Recommendations Children 2-3 years old 2 ounce equivalents** 4-8 years old 3 – 4 ounce equivalents** Girls 9-13 years old 5 ounce equivalents** years old 5 ounce equivalents** Boys 9-13 years old 5 ounce equivalents** years old 6 ounce equivalents** Women years old 5 ½ ounce equivalents** years old 5 ounce equivalents** 51+ years old 5 ounce equivalents** Men years old 6 ½ ounce equivalents** years old 6 ounce equivalents** 51+ years old 5 ½ ounce equivalents**

Nutrients Found in Meat and Beans Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). B vitamins help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation. Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron. Magnesium is used in building bones and in releasing energy from muscles. Zinc is necessary for biochemical reactions and helps the immune system function properly.

Health Implications of Meat/Beans Diets high in saturated fats raise “bad” cholesterol levels. The “bad” cholesterol is called LDL (low-density lipoprotein). High LDL cholesterol, increases the risk for coronary heart disease. -Some food choices in this group are high in saturated fat. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck. -Limit the amount of these foods you eat. Cholesterol is only found in foods from animal sources. A high intake of fats makes it difficult to avoid consuming more calories than are needed.

Limit certain foods Avoid foods high in fat (saturated and trans). Limit foods with salt and added sugar. Most discretionary calorie allowances are very small, between calories, especially for those who are not physically active.

You can use your discretionary calorie allowance to: Eat more foods from any food group than the food guide recommends. Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt. Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter. Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

Children 2-3 years old 1000 calories 165*** calories 165 to 170 Children 4-8 years old calories 170*** calories 170 to 195 Girls 9-13 years old 1600 calories calories 130 to 290 Boys 9-13 years old 1800 calories calories 195 to 410 Girls years old 1800 calories calories 265 to 360 Boys years old 2200 calories calories 360 to 650 Females years old 2000 calories calories 265 to 360 Males years old 2400 calories calories 410 to 510 Females years old 1800 calories calories 265 to 290 Males years old 2200 calories calories 360 to 510 Females 51+ years old 1600 calories calories 195 to 290 Males 51+ years old 2000 calories calories 290 to 425 Not Physically ActivePhysically Active