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MyPlate - MyPlate was released in June 2011.

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Presentation on theme: "MyPlate - MyPlate was released in June 2011."— Presentation transcript:

1 MyPlate - MyPlate was released in June 2011.
- Recommendations are for 2 years of age and older.

2 New Dietary Guidance Icon from the USDA
Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.

3 Key Lifestyle Messages
Build a healthy plate Cut back on foods high in solid fats, added sugars, and salt Eat the right amount of calories for you Be physically active your way Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.

4 Build a Healthy Plate Make half your plate fruits and vegetables
Switch to skim or 1% milk Make at least half your grains whole Vary your protein food choices Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.

5 Cut Back on Foods High in Solid Fats, Added Sugars, and Salt
Choose foods and drinks with little or no added sugars Look out for salt (sodium) in foods you buy – it all adds up Eat fewer foods that are high in solid fats Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.

6 Eat the Right Amount of Calories for You
Enjoy your food, but eat less Cook more often at home When eating out, choose lower calorie menu options Write down what you eat to keep track of how much you eat Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.

7 Be Physically Active Your Way
Pick activities that you like Start slowly, at least 10 minutes at a time Every bit adds up Health benefits increase as you spend more time being active Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.

8 Fruits Group Use fruits as snacks, salads or desserts.
Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Boys 9-13 1 ½ c. daily Boys 14-18 2 c. daily Girls 9-18

9 Vegetables Group Choose fresh, frozen, canned or dried.
Eat red, orange and dark green vegetables. Key Consumer Message: Make half your plate fruits and vegetables. 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. They may be whole, cut up or mashed. Vegetables are organized into five sub-groups based on their nutrient content: Dark Green Vegetables: broccoli, dark green leafy lettuce, spinach Red and Orange Vegetables: squash, carrots, pumpkin, tomatoes, red peppers, sweet potatoes Beans and Peas: black beans, pinto beans, kidney beans, soy beans, lentil beans, split peas Starchy Vegetables: corn, green peas, lima beans, potatoes Other Vegetables: artichokes, asparagus, avocados, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, peppers, iceberg lettuce, mushrooms, onions, zucchini *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Boys 9-13 2 ½ c. daily Boys 14-18 3 c. daily Girls 9-13 2 c. daily Girls 14-18

10 Protein Group Choose a variety of different protein sources.
In place of some meat and poultry, choose 8 oz. seafood per week. Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein food group. Beans and peas are also part of the vegetable group. Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 oz. of cooked seafood per week. Examples: Meats: lean cuts of beef, ham, pork or veal Eggs Beans and Peas Processed Soy Products: tofu, veggie burgers, TVP (Textured Vegetable Protein) Poultry: chicken, duck, goose, turkey Nuts and Seeds: almonds, cashews, peanuts, sesame seeds, walnuts Seafood: catfish, cod, flounder, halibut, salmon, tuna, trout Shellfish and Canned Fish: clams, crabs, lobsters, shrimp, calamari, anchovies, sardines *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Boys 9-13 5 oz. daily Boys 14-18 6 ½ oz. daily Girls 9-18

11 Grains Group Choose 100% whole grain cereals, breads, crackers, rice and pasta. Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains. Grains are divided into two subgroups: Whole Grains: contain the entire grain kernel (bran, germ and endosperm) Examples: whole wheat flour, cracked wheat, oatmeal, brown rice Refined Grains: have been milled (a process that removes the bran and germ). This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron and many B-Vitamins. Examples: white flour, white rice, spaghetti, pretzels, crackers, breakfast cereals *Note: Most refined grains are enriched. This means certain B-Vitamins and Iron are added back in after processing. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Grains Whole Grains Boys 9-13 6 oz. daily 3 oz. daily Boys 14-18 8 oz. daily 4 oz. daily Girls 9-13 5 oz. daily 2.5 oz. daily Girls 14-18

12 Dairy Group Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Key Consumer Message: Switch to low-fat or fat-free milk. Get your calcium rich foods. All fluid milk products and many foods made from milk are considered part of this group. Foods made from milk that retain their calcium content are part of this group. Examples: milk, flavored milks, yogurt, milk based desserts, cheese Foods made from milk that have little or no calcium such as cream cheese, cream and butter, are not considered part of this group. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Boys 9-18 3 c. daily Girls 9-18

13 Estimate Daily Calorie Needs
This chart gives an estimate of calorie needs for specific age and gender groups. Calorie ranges are based on physical activity level. CALORIES Activity Level: Sedentary Moderate Active FEMALES 31-50 years 1,800 2,000 2,200 51-60 years 1,600 61+ years MALES 36-40 years 2,400 2,600 2,800 41-45 years 46-55 years 56-60 years 61-65 years 66-75 years 76+ years

14 Daily Amount of Food from Each Food Group
Calorie level 1600 1800 2000 2200 Fruits 1½ cups 2 cups Vegetables 2½ cups 3 cups Grains 5 oz-eq 6 oz-eq 7 oz-eq Protein Foods 5½ oz-eq Dairy Oils 5 tsp 5½ tsp 6 tsp 6½ tsp 14


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