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Transcript of MyPlate
SuperTracker Key MyPlate Messages: Balance Calories Foods to Increase Foods to Decrease What's included as a one cup serving in the fruit group? 1 cup of 100% fruit juice
1/2 cup dried fruit
1 cup fruit
1 medium apple, banana, pear What counts as one cup serving in the vegetable group? 1 cup raw or cooked vegetables
1 cup 100% vegetable juice
2 cups of raw leafy greens (i.e. lettuce, spinach) What counts as a one ounce serving of grains? 1 slice of square bread
1 cup cereal
1/2 cup cooked rice/pasta
1/2 cup oatmeal What counts as one ounce of protein? 1 ounce of meat, poultry, or fish
1/4 cup cooked beans
1 tbsp. peanut butter
1/2 ounce nuts/seeds What counts as a one cup serving of dairy? 1 cup milk or soymilk
1 cup yogurt (8 oz.)
1.5 oz. natural cheese
2 oz. processed cheese Cream cheese, butter, and cream are not part of dairy group because of insufficient calcium. Fruit can be fresh, canned, frozen , or dried! Vegetables can be raw, cooked, fresh, frozen, canned, or dried. Try to make half your grains whole grains. Look for "Whole Wheat Flour" as the first ingredient. Include 8 oz. of seafood per week and choose lean or low fat meats and poultry. Oils Not a food group
Liquid at room temperature Examples of healthy oils are vegetable oils, oils found in nuts, seeds, some fish, and avocado. How much of each food group do I need? Based on :
Activity level Activity levels:
Sedentary: light activity
Moderately active: activity equivalent of walking 1.5 to 3 miles/day
Active: activity equivalent of walking more than 3 miles/day What about physical activity? How much is needed?
150 minutes per week of moderate OR
75 minutes per week of intense
Each physical activity for at least 10 minute intervals Examples of moderate physical activity:
playing golf Examples of intense physical activity:
singles tennis Benefits of physical activity:
stronger muscles and bones
healthier heart Questions?