2. What Is MyPlate??
MyPlate --- shows us the 5 food groups using a familiar mealtime visual, a place setting.
MyPlate --- is designed to help consumers make better food choice.
MyPlate --- is designed to remind Americans to eat more healthfully.

3. The Fruit Group

4. FOCUS ON FRUITS “Make ½ of your plate fruits and veggies”
Fresh, canned, frozen, dried or 100% fruit juice
Low in fat, sodium, calories and no cholesterol
Serving size depends on age/gender
Teen males- 2 cups per day
Teen females- 1 ½ cups per day
TIP: Try different kinds of fruits.

5. The Vegetable Group

6. VARY YOUR VEGGIES “Make ½ your plate fruits and veggies”
Fresh, canned, frozen, dried or 100% vegetable juice
Low in fat, calories and no cholesterol
Provide nutrients like potassium, dietary fiber, folic acid, Vitamin A, and Vitamin C
Serving size depends on age/gender
Teen males – 3 cups per day
Teen females – 2 ½ cups per day
TIP: Choose veggies of different colors.

7. Examples of Fruits and Vegetables
Apples
Bananas
Strawberries
Grapes
Mango
Peaches
Oranges
Raisins
Dark Green- broccoli, spinach, romaine lettuce
Red and Orange- carrots, sweet potatoes, tomatoes
Beans and Peas- black beans, kidney beans, pinto beans
Starchy Vegetables- corn, potatoes, green peas
Other Vegetables- cauliflower, green beans, onions

8. The Protein Group

9. GO LEAN WITH PROTEIN
Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts & seeds
High in protein, B vitamins, iron, zinc, magnesium. Protein helps build and repair muscles.
Serving size depends on age/gender
Teen males – 6 ½ ounces per day
Teen females – 5 ounces per day
TIP: Trim fat off meat. Eat more seafood Choose “lean” cooking methods—grilling, baking, broil, roast, poach

10. The Grain Group

11. MAKE HALF YOUR GRAINS WHOLE
Wheat, rice, oats, cornmeal, barley
Ex-Bread, pasta, oatmeal, cereal, tortillas
High in dietary fiber, B vitamins, iron, magnesium
Serving size depends on age/gender
Teen males – 8 ounces per day
Teen females – 6 ounces per day
TIP: Wheat bread over white bread. Brown rice over white rice.

12. Whole vs. Refined Grains
Grains that have been processed to have some of grain layer removed.
Nutrients like dietary fiber, iron, and B Vitamins have been removed.
Enriched grains means that some of the B vitamins and iron have been added back to refined grains.
Includes the entire kernel.
Examples include whole wheat flour, cracked wheat, oatmeal, and brown rice.
Key nutrients, such as dietary fiber, iron, and B vitamins are still present.

13. The Dairy Group

14. GET YOUR CALCIUM-RICH FOODS
Milk, foods made with milk (yogurt, cheese, pudding, ice cream). Choose low fat varieties!
NOT part of the group – butter, cream cheese, cream
High in calcium, potassium, Vitamin D Dairy is important for bone health
Serving size depends on age/gender
Teen males – 3 cups per day
Teen females – 3 cups per day
TIP: If you are lactose intolerant, choose lactose free or calcium fortified products.
Foods that retain their calcium content are part of this group.
Butter, cream, and cream cheese have little to no calcium.

15. What About Oils? NOT a food group, but provide essential nutrients
Oils - fats that are liquid at room temperature
Canola oil, Olive oil, Corn oil, Sunflower oil, Safflower oil (“Good Fats”)
Daily Allowance depends on age, gender, and physical activity.
Teen males – 6 tsp. per day
Teen females – 5 tsp. per day
TIP: Limit your oil intake.
Some Americans consume enough fats/oils in the foods they eat, such as nuts, fish, cooking oil, salad dressings, butter, etc...
Cut back on foods containing saturated fat, trans fat, and cholesterol.

16. What About Empty Calorie Foods?
Empty Calorie Food – foods with little to no nutritional value. Ex - Solid fats, Added Sugars
Solid fats – solid at room temperature; like butter, margarine, shortening, lard
Added Sugars – sugars or syrups that are added to a food or beverage when processed or prepared; like soda, cake, cookies, donuts
Teen males – 265 “empty” calories per day
Teen females – 160 “empty” calories per day
TIP: Limit empty calorie foods.
Teen male total daily calorie needs– 2200 calories
Teen female total daily calorie needs– 1800 calories

17. Do I Really Have To Exercise?
Physical Activity – movement of the body that uses energy. Like running, walking, bicycling, aerobics, sports
Produces long-term health benefits
Teens – at least 60 min. per day
TIPS: Choose an activity you enjoy.

18. TIPS For A Healthier YOU
Enjoy your food, but eat less. Avoid oversized portions. Moderation is key.
Eat more fruits & veggies.
Choose lean proteins.
Select whole wheat over white.
Opt for fat-free or low-fat dairy products.
Lower your fat, sugar, & sodium intake.
Physical Activity + Good Nutrition = A Healthy YOU!