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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.