My Plate Information regarding the USDA’s “My Plate”

How much do you need? (based on ages 14-18) Gender/Food Group MaleFemale Grains (at least half should be whole grains) 8 ounce equivalents 6 ounce equivalents Vegetables (should be a variety of colors) 3 cups2½ cups Fruits2 cups1½ cups Dairy (low fat choices are best) 3 cups Protein Foods (limit red meat, choose lean cuts) 6½ ounce equivalents 5 ounce equivalents Oils (found in adequate amounts in the foods we eat) 6 teaspoons5 teaspoons

Beans and Peas are Unique  Beans and peas contain protein. If your protein intake has not been reached yet, you count them as protein foods. If it has, you count beans and peas toward your vegetable intake.

How much is a serving?  Ounce equivalents, cups, what does it all mean?  For grains, a slice of bread, 1 cup of cereal, or a half cup of cooked grains (rice, pasta, cooked cereals) are examples of an ounce. A grain serving is about the size of a billiard ball.  For vegetables, 1 cup of raw or cooked vegetables, 2 cups raw leafy greens, 2 medium carrots, 1 large ear of corn, 2 large stalks of celery, or 1 medium baked potato are all examples of a cup. Leafy greens or baby carrots about the size of a baseball. Cooked vegetables the size of a billiard ball.  For fruits, 1 cup 100% juice, a half cup of dried fruit, a small apple, a large banana, or 32 seedless grapes are all examples of a cup. Raw fruit servings about the size of a billiard ball, dried fruit about the size of an egg.  For dairy, 1 cup milk or yogurt, 2 cups of cottage cheese, one third cup of shredded cheese, or one and a half ounces of a hard cheese are all examples of a cup. A serving of cheese is about the size of a pair of dice.  For protein foods, a small steak is about 4 ounce equivalents, a small chicken breast is about 3 ounce equivalents. Examples of a single ounce equivalent are: a sandwich slice of turkey, an egg, 12 almonds, 24 pistachios, 1 tablespoon of peanut butter, or a quarter cup of cooked dry beans or peas (black beans, pintos, chickpeas, etc.) A serving of meat is about the size of a deck of cards, a serving of beans a billiard ball, and a serving of nuts is about the size of a Ping-Pong ball.

What about oils?  Oils are included in so many of the foods we eat, you really don’t need to seek them out. In fact, you need to pick the leanest, lowest fat choices for your other foods to avoid getting too much.

Tips for picking your foods  At least half of the grains you consume should come from whole grain sources. Fiber is an important part of your diet. Refined grains lack fiber and other important nutrients.  Eat a variety of colors when choosing vegetables. You need green, purple, orange, yellow, red, etc. Vegetables differ on the types and amounts of nutrients they have in them. Picking from all of the colors will make sure you are getting a good balance.  For meat and dairy, choose the lowest fat choices and the leanest cuts. Fat is a nutrient, but too much is not good.

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