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MyPlate

MyPlate. - MyPlate was released in June 2011. - Recommendations are for 2 years of age and older. . Key Lifestyle Messages. Build a healthy plate Cut back on foods high in solid fats, added sugars, and salt Eat the right amount of calories for you Be physically active your way.

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MyPlate

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  1. MyPlate - MyPlate was released in June 2011. - Recommendations are for 2 years of age and older.

  2. Key Lifestyle Messages • Build a healthy plate • Cut back on foods high in solid fats, added sugars, and salt • Eat the right amount of calories for you • Be physically active your way

  3. Fruits Group Use fruits as snacks, salads or desserts. Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables.

  4. Fruits: What Can I Do? • Keep dried fruit handy for snacks • Put fruit on pancakes, waffles and cereal • Include canned and frozen fruits • Select fruits and juices high in potassium (check sugar content) • Buy in season

  5. Vegetables Group Choose fresh, frozen, canned or dried. Eat red, orange and dark green vegetables. Key Consumer Message: Make half your plate fruits and vegetables.

  6. Vegetables: What Can I Do? • Include weekly: • Dark green vegetables • Orange and red vegetables • Legumes • Starchy vegetables • Other vegetables

  7. What Can I Do? (Continued) • Vary your veggies • Buy fresh veggies in season • Select high potassium veggies • Use more fresh or frozen and less canned (except low sodium) • Have salad with dinner often • Add veggies to casseroles, pasta sauce, quick breads, etc. • With fast food – select a side salad rather than fries • Choose dark salad greens over iceberg.

  8. Protein Group Choose a variety of different protein sources. In place of some meat and poultry, choose 8 oz. seafood per week. Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean.

  9. Protein: What Can I Do? • Go lean with protein - select leanest cuts of meat • Trim fat and remove skin from poultry • Prepare with no added fat • Eat beans in place of meats often • Select Omega-3 fatty acid-rich fish more often • Include nuts in snacks, salads and main dishes

  10. Grains Group Choose 100% whole grain cereals, breads, crackers, rice and pasta. Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains.

  11. Grains: What Can I Do? • Make half your grains whole • Look at dietary fiber on Nutrition Facts • Select 100% whole grain breads and cereals • Substitute whole grains for refined in recipes (start with half) • Be adventurous: try quinoa, bulgur, kasha and other grains

  12. Dairy Group Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Key Consumer Message: Switch to low-fat or fat-free milk. Get your calcium rich foods.

  13. Dairy: What Can I Do? • Drink fat free or low fat milk with meals or snacks • Choose low fat cheeses • Use milk to make hot cereals • Have low fat yogurt as a snack • Use lactose-free products if necessary • Select non-dairy high-calcium foods and beverages

  14. Oils: Tips for Healthy Choices • Use vegetable oils rather than solid fats. • Substitute nuts for meat or cheese as snack or in a meal. • Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol. • Select foods prepared with little or no fat or oil. • Select lean or low-fat foods most often.

  15. Using My Plate in Your Life • Estimate your daily calorie needs. • Use: http://fycs.ifas.ufl.edu/Extension/HNFS/MyPlate/MyPlate/Using_MyPlate_in_your_life_Teens_FINAL.pdf • Your personal calorie needs may be more or less. • Build your eating plan. • Follow recommendations to make healthy choices within each food group.

  16. Estimated Daily Calorie Needs for Adults: -How do your needs compare to your parents?-What happens to estimated daily calories as you age?

  17. What Can I Do? • Enjoy your food, but eat less. • Cook more often at home. • When eating out, choose lower calorie menu options. • Write down what you eat to keep track of how much you eat. • If you drink alcoholic beverages, do so sensibly.

  18. Be Physically Active Your Way • Pick activities that you like. • Start slowly, at least 10 minutes at a time. • Every bit adds up. • Take the stairs • Park further away • Exercise during commercials • Walk while on the phone • Make “active dates” with friends • Health benefits increase as you spend more time being active.

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