1. Using MyPlate for Menu Planning

2. VIDEO

3. Fruit: Focus on Fruits
Use fruits as snacks, salads, part of the meal, side dish or desserts
Choose whole or cut-up fruits more often than fruit juices
Choose fresh, frozen, canned, or dried fruits
Make half your plate fruits & veggies!
Serve some raw and some cooked
Boys 14-18
2 cups daily
Girls 9-18
1.5 cups daily

4. What are some specific ways we can incorporate fruit in our meals?

5. Vegetable Group: Vary your veggies
Choose fresh, raw, cooked, frozen, canned, or dried veggies
Eat red, orange, and dark green veggies such as tomatoes, sweet potatoes, and broccoli in main and side dishes
Make half your plate fruits & veggies
Brightens meals with color
Boys 14-18
3 cups daily
Girls 14-18
2.5 cups daily

6. What are some specific ways to add veggies to your meals?

7. Protein Group: Go lean with protein
Choose a variety of foods including seafood, beans and peas, nuts, lean meats, poultry and eggs
Keep meat and poultry portions small and lean
Try grilling, broiling, poaching or roasting. These methods do not add extra fat.
Boys 14-18
6.5 oz. daily
Girls 9-18
5 oz. daily

8. What are some specific ways we can incorporate protein in our meals?

9. Grain Group: Make at least half your grains whole
Choose cereals, breads, crackers, rice and pasta with the label “100% whole grain” (check the ingredient list on the label)
Substitute whole grains for refined products.
For example: use whole wheat bread instead of white bread and brown rice instead of white rice.
Grains
Whole Grains
Boys 14-18
8 oz. daily
4 oz. daily
Girls 14-18
6 oz. daily
3 oz. daily

10. What are specific ways to incorporate grains when planning meals?

11. Dairy Group: Get your calcium-rich foods
Switch to fat-free or low-fat (1%) milk, it provides the same nutrients but with fewer calories and less saturated fat
Boys 9-18
3 cups daily
Girls 9-18

12. Non-dairy Sources of Calcium

13. What are specific ways we can incorporate dairy in our menu?

14. Other Guidelines….
Choose foods and drinks with little or no added sugars.
Look out for sodium (salt) in foods you buy - it all adds up.
Eat fewer foods that are high in solid (saturated) fats.

15. Exercise Not represented on MyPlate How much do you need?
6-17 year olds need at least 60 mins a day
Adults and children need 30 mins

16. Eat the right amount of calories
How do you determine how many calories are right for YOU?
Age
Gender
Body size
Activity level

17. MyPlate Activity Label the 5 food groups Color them the correct color
Write down the key consumer message for each food group

18. Key Consumer Messages 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 and keep portions small and lean