2 What is MyPlate? An illustration used in partnership with MyPyramid A visual of what food groups (or nutrients) go on a plate and in what proportionAn icon to guide healthy eatingAlthough the illustration has changed, the basic info for a healthy diet (what to eat and how much to eat) has NOT changedMyPlate does not replace MyPyramid, it reinforces it.
3 Similarities between the two… Both have five main food groups and the colors of the groups have remained the same.Orange = grainsGreen = vegetablesRed = fruitsBlue = milk/ dairyPurple = meat & beans/ protein foodsBoth make eating a healthy diet “personal” by using “my” in the title.
4 Differences between the two… MyPlate does not illustrate the oils like MyPyramidChooseMyPlate.gov still has info on choosing healthy oilsMyPlate does not depict a person doing physical activityChooseMyPlate.gov still has info on physical activityFood group names have changedThe “milk group” is now called the “dairy group”The “meat and beans group” is now called the “protein group”People are now encouraged to eat seafood in place of meat twice a weekIn addition to meat and beans, protein foods can be eggs, peanut butter, nuts, and seeds
5 What are the Dietary Guidelines for Americans? A list of nutritional advice from the federal government to reduce the number of people with chronic diseases, to reduce the number of overweight and obese people, and to keep Americans healthier. This list is updated every 5 years with any new findings or information.
6 What changes were made to the Dietary Guidelines for Americans in 2010? The amounts of some color-groups of vegetables has changedFor example: The old guidelines recommended 2 cups of orange-colored vegetables per week. Now the orange and red groups have been combined and the total recommended is 5 ½ cups per weekThe amount of dairy foods recommended for 4-8 year-old increasedDairy foods now include fortified soy beverages because the nutrient content is similar to milkGrains are divided into two subgroups- whole and enrichedProtein foods has three subgroups- seafood; meat, poultry, and eggs; and nuts, seeds, and soy products
7 Watch the SOFAS!Instead of a discretionary calorie allowance, the term SoFAs is used.SoFAs = solid fats and added sugarsThe max amount of SoFAs depends on an individual’s calorie level
8 Messages from the Dietary Guidelines for Americans, 2010 Enjoy your food, but eat lessAvoid oversized portionsMake half your plate fruits and vegetablesSwitch to fat-free or low-fat milkMake at least half your grains wholeCompare sodium in foods like soup, bread, and frozen meals- and choose foods with lower numbersDrink water instead of sugary drinks
9 Sizing Up Your Servings 3 ounces of meat = a deck of cards OR the palm of your hand A medium piece of fruit or ½ cup ice cream = a tennis ball 1 oz of cheese = 4 dice 1 cup of mashed potatoes or broccoli = your fist A teaspoon of butter or peanut butter= the tip of your thumb 1 oz of nuts = 1 handful