By: Mark Benak

1. By: Mark Benak My Plate 9th-12th grade Health class www.choosemyplate.gov

2. Tips for better nutrition • Add more vegetables to your day. • Focus on fruits. • Make half your grains whole. • Eat and drink more fat-free or low-fat dairy foods. • Variety of proteins. • Less salt and sodium. • Make better beverage choices. • Build a healthy meal.

3. Add more vegetables • Provides necessary vitamins and minerals. • Most are low in calories.

4. How to add more vegetables • 1. Discover fast ways to cook- cook fresh or frozen vegetables in a microwave for a quick and easy dish to add to a meal. • 2. Be ahead of the game- cut up your favorite vegetable and have them ready in a bag to eat when time is limited or enjoy your cut up vegetables on a salad. • 3. While you’re out- When ordering, ask for a side dish of vegetables or a side salad instead of the typical fried side dish. • 4. Try something new- Choose a new vegetable to try. You never know what you may like.

5. Focus on fruits • People who eat more fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. • Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C. • Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

6. How to add more fruits • Keep visible reminders- Keep a bowl of whole fruit on the counter, table, or in the refrigerator. • Include fruit with breakfast- Top your cereal or yogurt with bananas, strawberries, or peaches. Drink 100%juice. • Snack on fruits- Dried fruits make great snacks. They are easy to carry and store well.

7. Make half your grains whole • People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. • Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples.

8. How to make half your grains whole • Make simple switches- Eat whole wheat bread or bagels instead of white. • Brown rice instead of white rice. • Whole-wheat pasta. • Whole-wheat macaroni in macaroni and cheese.

9. Fat-free or low-fat dairy foods • Dairy group- milk, yogurt, cheese, and fortified soymilk. • They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life.

10. Fat-free or low fat dairy • Skim the fat- Drink skim or 1% milk. • Cheese choices- Look for reduced-fat or low-fat on labels. • Beware of sweeter choices-Flavored milk, fruit yogurts, frozen yogurt all have added sugar that are not needed.

11. Variety of proteins • Include animal (meat, poultry, seafood, and eggs) • Plant (beans, peas, soy products, nuts, and seeds) sources.

12. How to have a variety of proteins • Experiment- Try different protein dishes. • Adding to dishes- Add beans, peas, nuts, or seafood to dishes. • Have an egg- Add an egg a day.

13. Less salt and sodium • Salt plays a role in high blood pressure. • Sodium intake for 1 day should be 2,300 milligrams or 1 teaspoon of salt.

14. How to reduce salt and sodium intake • Think fresh- Most sodium is found in processed foods. Fresh foods are generally lower in sodium. • Vegetables and Fruits- Eat more vegetables and fruits because they are naturally low in sodium. • Read the label- Read the nutrition labels on foods to pick ones low in sodium.

15. How to reduce salt and sodium intake • Pay attention to condiments- soy sauce, ketchup, pickles, olives, salad dressings, and seasoning packets are high in sodium. • Boost potassium intake- may help to lower blood pressure. Potatoes, beet greens, tomato juice, beans, and bananas.

16. Make better beverage choices • What you drink is just as important as what you eat.

17. How to make better beverage choices • Drink water- soda, energy, or sports drinks contain a lot of sugar which provides more calories than needed. • Easy access- make water, low-fat or fat-free milk, and 100% juice an easy option in your home. • Dairy- Drink low-fat or fat-free milk. Each milk offers the same vitamins and nutrients but the calories go up when you drink 2% milk or whole milk.

18. How to make better beverage choices • Water on the go- Have a clean reusable bottle to keep filling up with water to sip on throughout the day. • Check the facts- Read nutrition labels at the grocery when buying beverages. Check for total sugars, fats, and calories.

19. Build a healthy meal • Think about how you can adjust the portions on your plate to get more of what you need without too many calories.

20. How to build a healthy meal • Make half your plate veggies and fruits- They contain nutrients and help promote good health. They are also low in calories. • Add lean protein- Choose lean beef, chicken, turkey, beans, or tofu. Make seafood twice a week on your plate. • Include whole grains- At least half your grains should be whole. Look for 100% whole grain foods.

21. How to build a healthy meal • Don’t forget the dairy- Pair your meal with a cup of fat-free or low-fat milk. • Avoid extra fat- Avoid heavy gravies or sauces.

22. Nutrition