NUTRITION

OBJECTIVES explain how to use the my plate guidance system. identify the names of the five main food groups in my plate. describe recommendations from the Dietary Guidelines for Americans.

FOOD GROUPS 5 MAIN FOOD GROUPS GRAINS VEGETABLE FRUIT DAIRY PROTEIN

GRAINS Any food made from wheat, rice, oats, cornmeal barley or grain products. Example bread, pasta

GRAINS GRAINS ARE DIVIDED INTO 2 GROUPS WHOLE GRAINS REFINED GRAINS MAKE AT LEAST HALF YOUR GRAINS WHOLE GRAINS

WHOLE GRAINS CONTAIN THE ENTIRE GRAIN KERNAL Whole wheat flour Oatmeal Brown rice Popcorn Whole wheat pasta

REFINED GRAINS These have had the grain kernal removed White flour White bread White rice Corn tortillas Pasta

VEGETABLES Any vegetable or 100% vegetable juice counts as a member of the vegetable group.

VEGETABLES DIVIDED INTO 5 GROUPS DARK GREEN STARCHY RED & ORANGE BEANS AND PEAS OTHER VEGETABLES

DARK GREEN VEGETABLES BROCCOLI SPINACH ROMAINE LETTUCE

STARCHY VEGETABLES CORN POTATOES GREEN PEAS

RED & ORANGE VEGETABLES CARROTS SWEET POTATOES TOMATOES

BEANS AND PEAS BLACK BEANS KIDNEY BEANS SPLIT PEAS

OTHER VEGETABLES ASPARAGUS CABBAGE ONIONS

FRUITS ANY FRUIT OR 100% FRUIT JUICE COUNTS AS PAT OF THE FRUIT GROUP MAKE HALF YOUR PLATE FRUITS AND VEGETABLES

FRUITS APPLES ORANGES GRAPES

DAIRY All milk products and many foods made from milk are part of this food group Choose fat-free or low-fat milk, yogurt and cheese.

DAIRY MILK CHEESE YOGURT

PROTEIN Select a variety of protein foods to improve nutrient intake.

PROTEIN HAM BEEF CHICKEN FISH ALMONDS

GUIDELINES ENJOY YOUR FOOD, BUT EAT LESS AVOID OVERSIZED PORTIONS

GUIDELINES MAKE HALF YOUR PLATE FRUITS AND VEGTABLES MAKE AT LEAST HALF YOUR GRAINS WHOLE GRAINS SWITCH TO FAT-FREE OR LOW-FAT MILK

GUIDELINES DRINK WATER INSTEAD OF SUGARY DRINKS