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2. The nutrients we need in our daily diet are found in the 5 food groups.
The recommended amount we need of each food group is different for everyone based on 3 things.
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3. Gender
Physical Activity
Age
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4. Grains Whole grains & Refined grains
Whole grains contain the entire grain kernel and more nutrients.
Half your grain intake should be from whole grains (whole wheat, brown rice, oatmeal).
Refined grains have been milled. They have finer texture and longer shelf life, but…
…not as many nutrients (white bread, flour & rice).
Grains
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5. Grains Boys 14 - 18 yr. old Girls 14 – 18 yr. old 8 oz. 6 oz.
Recommended amount for those doing less than
30 minutes physical activity daily
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6. What counts as an ounce? 1 slice of bread 1 mini bagel
½ cup cooked pasta
5 crackers
3 cups popcorn
1 small tortilla
½ cup cooked rice
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7. Vegetables Provide vitamins and minerals; good for immune system
Cooked, raw, fresh, frozen or canned
100% vegetable juice included
Half your plate should be fruits and veggies!
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8. Vegetables Boys 14 - 18 yr. old Girls 14 – 18 yr. old 3 cups 2.5 cups
Recommended amount for those doing less than
30 minutes physical activity daily
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9. What counts as a cup? 1 2 baby carrots 3 spears of broccoli
1 large ear of corn
2 stalks celery
1 medium
baked potato
1 large green pepper
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10. Fruits Provide vitamins & minerals
100% fruit juice, fresh, frozen, canned or dried
Good for immune system
Provide vitamins & minerals
Fruits
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11. Fruits Boys 14 - 18 yr. old Girls 14 – 18 yr. old 2 cups 1.5 cups
Recommended amount for those doing less than
30 minutes physical activity daily
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12. What counts as a cup? 1 large banana 1 small apple 1 medium grapefruit
32 grapes
1 large orange
8 large strawberries
½ cup any dried fruit
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13. Dairy Provides fats & minerals Look for calcium-rich
Milk, yogurt, cheese
Fat-free or Low-fat (1%) is best
Good for building strong bones!
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14. Dairy Boys 14 - 18 yr. old Girls 14 – 18 yr. old 3 cups 3 cups
Recommended amount for those doing less than
30 minutes physical activity daily
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15. What counts as a cup? ½ pint of milk 1 small yogurt 2 slices of cheese
2 cups cottage cheese
1 scoop ice cream = 1/3 cup
1/3 cup shredded cheese
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16. Protein Provides Protein & Vitamins
Meat, chicken, fish, dried beans, eggs, nuts
Avoid meat high in saturated fat; takes away from the protein
Good for repairing muscles and building blocks for bones
Protein
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17. Protein Boys 14 - 18 yr. old Girls 14 – 18 yr. old 6.5 oz. 5 oz.
Recommended amount for those doing less than
30 minutes physical activity daily
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18. What counts as an ounce? 2 tbsp. hummus 1 small steak
1 sandwich slice of turkey
1 egg
1 tbsp. peanut butter
½ oz. of nuts and seeds
¼ cup of cooked beans
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19. choosemyplate.gov
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