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 ID: 329536
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Slide1
MyPlate
- MyPlate was released in June 2011.
- Recommendations are for 2 years of age and older. Slide2
Key Lifestyle Messages
Build a healthy plate
Cut back on foods high in solid fats, added sugars, and saltEat the right amount of calories for youBe physically active your waySlide3
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.
Boys 9-13
1 ½ c.
daily
Boys 14-18
2 c. daily
Girls 9-18
1
½
c. dailySlide4
Fruits: What Can I Do?Keep dried fruit handy for snacksPut fruit on pancakes, waffles and cerealInclude canned and frozen fruits
Select fruits and juices high in potassium (check sugar content)Buy in seasonSlide5
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.
Boys 9-13
2 ½ c.
daily
Boys 14-18
3 c. daily
Girls 9-13
2
c. daily
Girls 14-18
2 ½ c. dailySlide6
Vegetables: What Can I Do?Include weekly:Dark green vegetablesOrange and red vegetables
LegumesStarchy vegetablesOther vegetablesSlide7
What Can I Do? (Continued)Vary your veggiesBuy fresh veggies in season
Select high potassium veggiesUse more fresh or frozen and less canned (except low sodium)
Have salad with dinner oftenAdd veggies to casseroles, pasta sauce, quick breads, etc.With fast food – select a side salad rather than friesChoose dark salad greens over iceberg.Slide8
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.
Boys 9-13
5 oz. daily
Boys 14-18
6
½ oz.
daily
Girls 9-18
5 oz. dailySlide9
Protein: What Can I Do? Go lean with protein - select leanest cuts of meat
Trim fat and remove skin from poultryPrepare with no added fatEat beans in place of meats often
Select Omega-3 fatty acid-rich fish more oftenInclude nuts in snacks, salads and main dishesSlide10
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.
Grains
Whole Grains
Boys 9-13
6
oz. daily
3 oz. daily
Boys 14-18
8 oz. daily
4 oz. daily
Girls 9-13
5 oz. daily
2.5 oz. daily
Girls 14-18
6 oz. daily
3 oz.
daily Slide11
Grains: What Can I Do?Make half your grains wholeLook at dietary fiber on Nutrition FactsSelect 100% whole grain breads and cereals
Substitute whole grains for refined in recipes (start with half)Be adventurous: try quinoa, bulgur, kasha and other grainsSlide12
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.
Boys 9-18
3 c. daily
Girls 9-18
3 c. dailySlide13
Dairy: What Can I Do?Drink fat free or low fat milk with meals or snacksChoose low fat cheesesUse milk to make hot cereals
Have low fat yogurt as a snackUse lactose-free products if necessarySelect non-dairy high-calcium foods and beveragesSlide14
Oils: Tips for Healthy ChoicesUse 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.Slide15
Using My Plate in Your LifeEstimate 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. Slide16
Estimated Daily Calorie Needs for Adults: -How do your needs compare to your parents?
-What happens to estimated daily calories as you age?
This chart gives an estimate of calorie needs for specific age and gender groups. Calorie ranges are based on physical activity level.
CALORIES
Activity Level:
SedentaryModerate
Active
FEMALES
31-50 years
1,800
2,000
2,200
51-60 years
1,600
1,800
2,200
61+ years
1,600
1,800
2,000
MALES
36-40 years
2,400
2,600
2,800
41-45 years
2,200
2,400
2,800
46-55 years
2,200
2,400
2,600
56-60
years
2,200
2,400
2,600
61-65 years
2,000
2,400
2,600
66-75 years
2,000
2,200
2,600
76+ years
2,000
2,200
2,400Slide17
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.Slide18
Be Physically Active Your WayPick activities that you like.Start slowly, at least 10 minutes at a time.Every bit adds up
.Take the stairsPark further away
Exercise during commercialsWalk while on the phoneMake “active dates” with friendsHealth benefits increase as you spend more time being active.