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Copy of Choose MyPlate

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Jillian Yanos

on 5 October 2012

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Transcript of Copy of Choose MyPlate

Choose MyPlate Building a Healthy Plate Examples of Fruits: Apples, Bananas, Cherries, Pineapple, Grapes, Peaches, oranges Examples of Grains:
Crackers, Bread, Pasta, Rice, Cereal Examples of Vegetables:
Green beans, Broccoli, Corn, Celery, Carrots, Potatoes, Onions, Peppers, Lettuce Examples of Protein:
Fish, Shrimp, Chicken, Salmon, Nuts, Eggs, Meat, Beans Examples of Dairy:
Cheese, Milk, Yogurt Tips to a Great Plate: 1. Balance Calories
2. Enjoy your food, but eat less
3. Avoid Oversized Portions
4. Eat more vegetables, fruits, whole grains and fat free or low-fat dairy products
5. Make half of your grains whole grains
6. Make half of your plate fruits and vegetables
7. Switch to fat-free or low-fat milk
8. Cut back on foods high in solid fats, added sugars, and salt.
9. Compare sodium in foods
10. Drink water instead of sugary drinks Whole Grains? A grain kernel has three parts. When something is labeled whole grain, that means that it contains all three parts of the kernel. This characteristic of whole grain products make it very nutritious and full of vitamins. To make something "white," or not whole grain, the grain is processed and therefore, many nutrients and vitamins are removed. Some places will "enrich" their products to add back some of the nutrients, however they don't add all of them back. The fiber and proteins found in parts of the whole grain products will not only keep you fuller longer, but will also provide more energy for your body. What are Empty Calories? Family Meals Eating meals with your family is considered a healthy habit.

Teens who regularly eat together with their family are more likely to have better grades.

There are also social benefits for teens of families who regularly eat together, including:
-better connectedness and communication at home
-better language and communication skills

If your family has conflicting schedules, or is always busy, try eating breakfast together; Dinner doesn't have to be the only meal eaten together. Empty calories are calories from solid fats, and/or added sugars. These foods offer little to no nutritional value and don't help your body get the nutrition it needs. Examples of these foods are: cakes, pastries, cookies, soda, energy drinks, sports drinks, pizza, and ice cream. 1. Make half of your plate veggies and fruits
2. Add lean protein and vary protein (eat seafood twice a week)
3. Include whole grains
4. Don't forget the dairy
5. Avoid extra fat
6. Take your time eating; eat slowly
7. Use a smaller plate
8. Take control of your food (eat at home more often so you know exactly what you're eating)
9. Try new foods
10. Satisfy your sweet tooth in a healthy way; eat fruits or a parfait made with yogurt. Packing Food Sometimes, we are always busy and we can't eat at home. That means either we must eat out, or pack our meals.
Depending on where you're going, it may be easier, and healthier, to pack a meal.
Try to include all of the food groups in this meal to make sure that you get all of your nutrients.
A good example of a packed meal would be a peanut butter and jelly sandwich on whole wheat bread with some baby carrots, string cheese, and an apple. Vegetables may help to reduce heart disease, and chance of heart attack and stroke.
Vegetables contain many vitamins and nutrients such as:
vitamin A- keeps eyes and skin healthy
vitamin C- growth and repair; heals cuts and wounds; keeps teeth and gums healthy Eating fruits may help to reduce heart disease as well as the risk of heart attack and stroke. It may also help to protect against certain types of cancer.
Fruits contain many vitamins and nutrients. Some of those include:
potassium- maintains healthy blood pressure
fiber- helps to decrease blood cholesterol levels
vitamin C- growth and repair
folate- help to form red blood cells Consuming dairy products is linked to improved bone health.
It may also decrease the risk of osteoporosis, and is associated with decreasing the risks of cardiovascular disease, type 2 diabetes, and blood pressure.
Dairy products also contain vitamins and minerals such as:
calcium- helps build healthy bones and teeth
vitamin D- helps build and maintain bones Eating grains may help to reduce the risk of heart disease.
Eating whole grains may help with weight management.
Grains contain the following vitamins and nutrients:
B vitamins (thiamin, riboflavin, niacin)- are key roles in metabolism
iron- used to carry oxygen in the blood
magnesium- used in bone building
selenium- part of a healthy immune system Proteins function as building blocks for bones, muscle, cartilage, skin, enzymes, hormones, and vitamins.
Proteins also contain vitamins, minerals, and nutrients such as:
zinc- has a role in immune system function
EPA/DHA- these are omega-3 fatty acids found in seafood; eating 8 oz of seafood may help reduce the risk of heart disease
B vitamins (niacin, thiamin, riboflavin, B6) Any fruit or 100% fruit juice counts as part of the Fruit Group! Fruits may be fresh, canned, frozen, or dried. You can eat them whole or cut-up. How much
food should
you eat a day?
Daily recommendation*
2-3 years old
1 cup**

4-8 years old
1 to 1 ½ cups**

9-13 years old
1 ½ cups**

14-18 years old
1 ½ cups**

9-13 years old
1 ½ cups**

14-18 years old
2 cups**

19-30 years old
2 cups**

31-50 years old
1 ½ cups**

51+ years old
1 ½ cups**

19-30 years old
2 cups**

31-50 years old
2 cups**

51+ years old
2 cups** What is equal to a cup of fruit? 1 small apple
1 banana
1 wedge of cantaloupe
32 grapes
1 grapefruit
1 large orange
1 peach
1 pear
2 plums
8 strawberries 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. How much do you
need each day? Girls
9-13 years old
2 cups**

14-18 years old
2½ cups**

9-13 years old
2½ cups**

14-18 years old
3 cups** 3 spears of broccoli
12 baby carrots
1 baked sweet potatoe
1 ear of corn
2 celery stalks
*each equal one cup Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. How much is
recommended each day? The average teen your age should eat about Girls
9-13 years old
5 ounce equivalents**
3 ounce equivalents**

14-18 years old
6 ounce equivalents**
3 ounce equivalents**

9-13 years old
6 ounce equivalents**
3 ounce equivalents**

14-18 years old
8 ounce equivalents**
4 ounce equivalents** In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the Grains Group. Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
Refrigerate cut-up fruit to store for later.
Buy fresh fruits in season when they may be less expensive and at their peak flavor.
Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
Consider convenience when shopping. Try pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars. Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
Stock up on frozen vegetables for quick and easy cooking in the microwave.
Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
Vary your veggie choices to keep meals interesting.
Try crunchy vegetables, raw or lightly steamed. To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
Use whole-grain bread or cracker crumbs in meatloaf.
Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. How much is enough?
9-13 years old
5 ounce equivalents**

14-18 years old
5 ounce equivalents**

9-13 years old
5 ounce equivalents**

14-18 years old
6 ½ ounce equivalents** Meats
1 ounce cooked lean beef
1 small steak (eye of round, filet) = 3½ to 4 ounce equivalents

1 ounce cooked lean pork or ham
1 small lean hamburger =
2 to 3 ounce equivalents

1 ounce cooked chicken or turkey,
without skin
1 small chicken breast half =
3 ounce equivalents

1 sandwich slice of turkey
(4 ½ x 2 ½ x 1/8”)
½ Cornish game hen =
4 ounce equivalents

1 ounce cooked fish or shell fish
1 can of tuna, drained =
3 to 4 ounce equivalents
1 salmon steak =
4 to 6 ounce equivalents
1 small trout = 3 ounce equivalents

1 egg
3 egg whites = 2 ounce equivalents
3 egg yolks = 1 ounce equivalent

Nuts and seeds
½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)
½ ounce of seeds (pumpkin, sunflower or squash seeds, hulled, roasted)
1 Tablespoon of peanut butter or almond butter
1 ounce of nuts or seeds =
2 ounce equivalents

Beans and peas
¼ cup of cooked beans (such as black, kidney, pinto, or white beans)
¼ cup of cooked peas (such as chickpeas, cowpeas, lentils, or split peas)
¼ cup of baked beans, refried beans
1 cup split pea soup =
2 ounce equivalents
1 cup lentil soup =
2 ounce equivalents
1 cup bean soup =
2 ounce equivalents

¼ cup (about 2 ounces) of tofu
1 oz. tempeh, cooked
¼ cup roasted soybeans 1 falafel patty
(2 ¼”, 4 oz)
2 Tablespoons hummus
1 soy or bean burger patty =
2 ounce equivalents Start with a lean choice:
The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
The leanest pork choices include pork loin, tenderloin, center loin, and ham.
Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.
Buy skinless chicken parts, or take off the skin before cooking.
Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon/deli meats with more fat, such as regular bologna or salami. All fluid milk products and many foods made from milk are considered
part of this food group. Most Dairy Group choices should be fat-free
or low-fat. Foods made from milk that retain their calcium content are
part of the group. Foods made from milk that have little to no calcium,
such as cream cheese, cream, and butter, are not. How much do I need?
9-13 years old3 cups
14-18 years old3 cups
9-13 years old3 cups
14-18 years old3 cups Amount That Counts as a Cup in the Dairy GroupCommon Portions and Cup Equivalents
(choose fat-free or low-fat milk)1 cup milk
1 half-pint container milk
½ cup evaporated milk
(choose fat-free or low-fat yogurt)1 regular container
(8 fluid ounces)1 small container
(6 ounces) = ¾ cup
1 cup yogurt1 snack size container
(4 ounces) = ½ cup
(choose reduced-fat or low-fat cheeses)1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)1 slice of hard cheese is equivalent to ½ cup milk
cup shredded cheese
2 ounces processed cheese (American)1 slice of processed cheese is equivalent to cup milk
½ cup ricotta cheese
2 cups cottage cheese½ cup cottage cheese is equivalent to ¼ cup milk
Milk-based desserts
(choose fat-free or low-fat types)1 cup pudding made with milk
1 cup frozen yogurt
1 ½ cups ice cream1 scoop ice cream is equivalent to cup milk
(soy beverage)1 cup calcium-fortified soymilk
1 half-pint container calcium-fortified soymilk
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