1. Eating Healthy Your Way
Using the FDA Guidelines
to Create Healthy Eating Patterns
You Enjoy

2. The FDA Guidelines
In general, Americans are consuming too many calories, are not meeting food group and nutrient recommendations, and are not getting adequate physical activity. Try incorporation one or more of the following FDA Guidelines into your daily lifestyle:
Follow a healthy eating pattern across the lifespan.
Focus on variety, nutrient density, and amount..
Limit calories from added sugars and saturated fats and reduce sodium intake.
Shift to healthier food and beverage choices.
Support healthy eating patterns for all.

3. Implementation of the Dietary Guidelines through MyPlate

4. Food Group Amounts
Food group amounts shown in cup-(c) or ounce-equivalents (oz-eq). Oils are shown in grams (g). Quantity equivalents for each food group are:
Vegetables and fruits, 1 cup-equivalent is: 1 cup raw or cooked vegetable or fruit, 1 cup vegetable or fruit juice, 2 cups leafy salad greens, ½ cup dried fruit or vegetable.
Grains, 1 ounce-equivalent is: ½ cup cooked rice, pasta, or cereal; 1 ounce dry pasta or rice; 1 medium (1 ounce) slice bread; 1 ounce of ready-to-eat cereal (about 1 cup of flaked cereal).
Dairy, 1 cup-equivalent is: 1 cup milk, yogurt, or fortified soymilk; 1½ ounces natural cheese such as cheddar cheese or 2 ounces of processed cheese.
Protein Foods, 1 ounce-equivalent is: 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup cooked beans or tofu; 1 Tbsp peanut butter; ½ ounce nuts or seeds.

5. Make Half Your Plate: Fruits and Veggies
What foods are in the Vegetable Food Group?
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
- See more at:
Calorie Level of Pattern
1,200-1,400
1,600
1,800-2,000
2,200-2,400
2,600-2,800
3,000
Vegetables
1½ c-eq
2 c-eq
2½ c-eq
3 c-eq
3½ c-eq
4 c-eq
Dark-green vegetables (c-eq/wk) 1 1½ 2 2½
Red and orange vegetables (c-eq/wk) 3 4 5½ 6 7 7½
Legumes (beans and peas) (c-eq/wk)
Starchy vegetables (c-eq/wk) 3½ 5 8
Other vegetables (c-eq/wk)
Women
19-30 years
2.5c
31-50 years
51+ years 2c
Men
19-30 years 3c
31-50 years
51+ years
2.5c
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

6. Make Half Your Plate Fruits and Veggies
What foods are in the Fruit Food Group?
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
- See more at:
Men
19-30 years 2c
31-50 years
51+ years
Calorie Level of Pattern
1,200-1,400
1,400-1,800
2,000-2,600
2,800-3,200
Fruits
1 c-eq
1½ c-eq
2 c-eq
2½ c-eq
Women
19-30 years 2c
31-50 years
1.5c
51+ years
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

7. Make Half Your Grains Whole
What foods are in the Grain Food Group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products
- See more at:
Calorie Level of Pattern
1,200
1,400-1,600
1,800-2,000
2,200
2,400
2,600
Grains
4 oz-eq
5 oz-eq
6 oz-eq
7 oz-eq
8 oz-eq
9 oz-eq
Men
19-30 years
8oz
31-50 years
7oz
51+ years
6oz
Women
19-30 years
6oz
31-50 years
51+ years
5oz
*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

8. Vary Your Protein Routine
What foods are in the Protein Food Group?
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable
-See more at:
Calorie Level of Pattern
1,200
1,400
1,600-1,800
2,000
2,200
2,400-2,600
2,800-3,200
Protein
3 oz-eq
4 oz-eq
5 oz-eq
5 ½ oz-eq
6 oz-eq
6 ½ oz-eq
7 oz-eq
Men
19-30 years
6.5 oz
31-50 years
6oz
51+ years
5.5oz
Women
19-30 years
5oz
31-50 years
51+ years
5.5oz
Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. Because of their high nutrient content, consuming beans and peas is recommended for everyone. Individuals can count beans and peas as either a vegetable or a protein food.
Green peas, green lima beans, and green (string) beans are not considered to be part of the beans and peas subgroup. Because their nutrient content, they are similar to the vegetable group only.

9. Dairy Food Group What foods are in the Dairy Food Group? 2 ½ c 3 c
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
- See more at:
Calorie Level of Pattern
1,200-1,400
1,600 +
Dairy
2 ½ c
3 c
Men
19-30 years 3c
31-50 years
51+ years
Women
19-30 years 3c
31-50 years
51+ years

10. Oil Group
What are "oils"?
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns
- See more at:
Calorie Level of Pattern
1,200-1,400
1,600
1,800
2,000
2,200
2,400
2,600
Oils
17g
22g
24g
27g
29g
31g
34g
Men
19-30 years
7tsp
31-50 years
6tsp
51+ years
Women
19-30 years
6tsp
31-50 years
5tsp
51+ years

11. Create a Meal Plan that is Meaningful to You
My Food Group Goal
Fruit
cups
Vegetable
Grain
ounces
Protein
Dairy
Oils
Teaspoons or grams
My Healthy Eating Pattern Action Plan:
I will (include how much, how often and when):
Barrier: Solution:
Food Group
Breakfast
Lunch
Dinner
Snacks
Total Servings
My Goal
Fruit
Vegetable
Grain
Protein
Dairy
Oil
Make a sample meal plan that works for you!

12. 2. Check one box for every serving you eat.
Rate Your Plate
1. Shade out the servings that are extra- so you know if your eating extra.
2. Check one box for every serving you eat.
Fruit  √
  √
Vegetable
Grain
Protein
Dairy
Oil

13. Social-Ecological Model-
A Social-Ecological Model for Food and Physical Activity Decisions
The Social-Ecological Model can help individuals, employers and their healthcare providers understand how layers of influence intersect to shape a person's food and physical activity choices. The model below shows how various factors influence food and beverage intake, physical activity patterns, and ultimately health outcomes.
Social and Cultural Norms and Values
Belief systems
Traditions
Heritage
Religion
Priorities
Lifestyle
Body image
Sectors Systems
Government
Education
Health care
Transportation
Organizations
Public health
Community
Advocacy
Businesses & Industries
Planning and development
Agriculture
Food and beverage
Manufacturing
Retail
Entertainment
Marketing
Media
Settings
Homes
Early care and education
Schools
Worksites
Recreational facilities
Food service and retail establishments
Other community settings
Individual Factors
Demographics
Age
Sex
Socioeconomic status
Race/ethnicity
Disability
Other Personal factors
Psychosocial
Knowledge and skills
Gene-environment interactions
Food preferences