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MyPlate. Fresno State Food Science and Nutrition Department - Dietetics Elizabeth Olivares Angelica Perez. Goals & Objectives. Goal: Learn what the macronutrients and micronutrients on your 3 day food recall -Grains-Protein -Vegetables-Oils/Fats -Fruits -Sodium

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Myplate

MyPlate

Fresno State Food Science and Nutrition Department - Dietetics

Elizabeth Olivares

Angelica Perez


Goals objectives

Goals & Objectives

  • Goal:

    • Learn what the macronutrients and micronutrients on your 3 day food recall

      -Grains-Protein

      -Vegetables-Oils/Fats

      -Fruits -Sodium

      -Dairy-Sugar

  • Objective:

    • You will be able to analyze your three day food recall, and evaluate the adequacies and importance of each macronutrient and micronutrient by writing 3 goals for yourselves.


Did you meet your calorie needs

Did you meet your calorie needs?

  • Empty calories – calories from solid fats and/or added sugars.

    • Solid fats and added sugars add calories to the food but few or no nutrients.

      Examples:

      • Cakes, Cookies, Pastries

      • Sodas, Energy drinks, Sports and Fruit Drinks

      • Pizza, Cheese, Sausages, Hotdogs

      • Ice Cream

    • How many can you have?

      • About 13% of your daily calories

  • Females 19-30 yrs (2000 cals)

    • 260 empty calories allowance

  • Males 19-30 yrs (2400 cals)

    • 330 empty calorie allowance

(1)


Weight gain loss

Weight gain/loss

  • Weight gain can occur

    • +500 calories over recommended

  • Weight loss can occur

    • -500 calories over recommended

(2)


Grains

Grains

  • Two groups

    • Whole grains

    • Refined grains

      • You want to make at least half of you intake whole grain!

  • Recommendations :

    • 6 oz women age 19-30

    • 8 oz men age 19-30

    • Examples of 1 oz servings:

      • 1 slice of bread

      • 1 mini bagel (large bagel = 4 servings)

      • ½ cup cooked oatmeal

      • 6 in tortilla

      • ½ cup pasta

(1)


Vegetables

Vegetables

  • Two groups

    • Starchy

      • potatoes, corn, peas, water chestnuts

    • Non-Starchy

      • carrots, asparagus, celery, tomatoes

  • Recommendations:

    • Recommended 2 ½ cups women age 19-30

    • Recommended 3 cups men age 19-30

    • Examples of 1 cup servings:

      • 2 cup leafy greens

      • 1 cup chopped, sliced or diced vegetables

      • 12 baby carrots

(1)


Fruit

Fruit

Recommendations:

  • 2 cups women age 19-30

  • 2 cups men age 19-30

  • Examples of 1 cup servings:

    • 1 cup chopped, sliced or diced fruit

    • 8 large strawberries

    • 1 cup 100% juice

    • 32 seedless grapes

(1)


Dairy

Dairy

Recommendations:

  • Recommended 3 cups women age 19-30

  • Recommended 3 cups men age 19-30

  • Examples of 1 cup servings:

    • 1 cup milk or yogurt

    • ½ cup condensed milk

    • 1 ½ oz hard cheese

      • ex: cheddar, mozzarella, parmesan

    • 2 oz processed cheese

      • ex: American cheese

    • 1 ½ cups of ice cream

      • empty calories, high in sugar and fat!

(1)


Protein

Protein

Includes:

  • Meats: Poultry, Beef, Pork, Veal

  • Seafood

  • Soy products

  • Eggs

  • Legumes/beans

  • Nuts and seeds

    Recommendations :

  • 5 ½ oz women age 19-30

  • 6 ½ oz men age 19-30

    Examples of 1 oz servings:

    • 1 oz meat

    • 1 egg

    • ½ oz nuts

    • 1 tbsp peanut butter or almond butter

    • ¼ cups of beans

(1)


Oils fats

Oils / Fats

Includes:

  • nuts

  • fish

  • cooking oil

  • salad dressings

    Recommendations:

  • 6 tsp women age 19-30

  • 7 tsp men age 19-30

    • 20-35% fat calories

      • Saturated/Trans Fats

(1, 2)


Sodium

Sodium

Recommended <2300 mg/day

  • Equals 1 teaspoon

    Tips

  • Think fresh!

    • Avoid processed and canned foods when possible

      • Try smaller portions

  • Skip the salt

    • Avoid prepackaged seasoning mixes

    • Use fresh or dry spices and herbs

      • Ex: black pepper, curry, basil, rosemary

  • Choose foods low in sodium

    • Fresh fruit and vegetables are naturally low in sodium

  • (1)


    Sugar

    Sugar

    Avoid high sugar foods

    • Ex: cakes, pastries, cookies

      Eat foods with natural sugars

    • fruits

      Substitute sugar sweeteners

    • Can help in lowering calorie intake

    • Can have side effects in digestion

    (1, 3, 4)


    References

    References

    • Myplate. Choosemyplate Website. Available at:http://www.choosemyplate.gov/physical-activity/amount.html. Accessed March 25, 2013.

    • Nelms, MN, Sucher, K, Long,S. Nutrition Therapy and Pathophysiology, 2nd ed. Belmont, CA: Wadsworth/Thomas Learning; 2011.

    • Evidence Analysis Library. “What is the evidence from human subject research that consumption of polyols/ sugar alcohols is associated with metabollic or adverse effects in adults”.Available at: http://andevidencelibrary.com/conclusion.cfm?conclusion_statement_id=251505&highlight=sugar&home=1. Accessed March 29, 2013.

    • Mayo Clinic. Nutrition and Healthy Eating: Artificial sweetners and other sugar substitutes. Available at: http://www.mayoclinic.com/health/artificial-sweeteners/MY00073. Acessed March 29, 2013.


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