MyPlate- At A Glance KEY Dietary Guidelines Healthy Eating Patterns 1. Eat nutrient dense foods. 2. Balance calories to manage weight. 3. Reduce sodium, fats and added sugars, refined grains and alcohol. 4. Increase vegetables, fruits, whole grains, milk seafood and use oils in place of solid fats. 5. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level. 6. Include physical exercise as part of healthy eating patterns. 1. Balance calories: -Enjoy your food, but eat less. -Avoid oversized portions. 2. Foods to increase: -Make half your plate fruits and vegetables. -Switch to fat-free or low-fat milk. -Make at least half your grains whole grains. 3. Foods to reduce: -Compare sodium in foods and choose foods with the lower numbers. -Drink water instead of sugary drinks. Cross out the bad food choice Caloric needs are based on Choose oils that provide unsaturated fats. 8 oz of seafood/week 60 minutes physical exercise X Age Gender Physical Activity Make half your plate fruits and vegetables. Fruits Vegetables Make half your plate fruits and vegetables. Eat red, orange and dark green vegetables. Grains Make half your grains whole grains. Protein Keep meat and poultry portions small and lean. Dairy Switch to low-fat or fat-free milk. Get your calcium rich foods. Label, color, and identify key consumer message Have calories: Carbohydrates, Fats, Protein Don’t have calories vitamins, minerals, fiber, water 11 points 12 points 10 points 7 points

MyPlate- At A Glance Dietary Guidelines Healthy Eating Patterns Label, color, and identify key consumer message 1. Eat ____________ foods. 2. Balance______________ to manage weight. 3. _____________sodium, fats and added sugars, refined grains and alcohol. 4. _____________vegetables, fruits, whole grains, milk seafood and use oils in place of solid fats. 5. Build healthy ______________that meet nutritional needs over time at an appropriate calorie level. 6. Include ______________________ as part of healthy eating patterns. 1. Balance calorie -Enjoy your food, but eat _________. -Avoid _______________ portions. 2. Foods to increase: -Make half your plate _______________. -Switch to fat-free or low-fat ________. -Make at least half your grains _________. 3. Foods to reduce: -Compare ___________ in foods and choose foods with the __________ numbers. -Drink _______ instead of sugary drinks. Cross out the bad food choice Caloric needs are based on Choose oils that provide un_____________ fats.