Bellringer 3/8
• What are the 2 categories of
minerals?
Nutrition Guidelines
MyPlate
Introduction to MyPlate
MyPyramid Food Guidance System
• Each colored band of
the pyramid
represents a food
group or oils
Food pyramid VS- MyPlate
The old pyramid was accurate, but too complex to be useful.
Effective6/2011
MyPlate
- MyPlate was released in June 2011.
- Recommendations are for 2 years of age and older.
Build a Healthy Plate
•
Before you eat, think about
what goes on your plate!
TIPS to get started:
Make ½ your plate fruits and
veggies
Switch to skim or 1% milk
Make at least ½ of your grains
whole
Vary your protein food choices
No sweets, ever? This is just a guide.
Vegetables Group
1. Choose fresh, frozen,
canned or dried.
2. Eat red, orange and
dark green vegetables.
Key Consumer Message:
Make half your plate
fruits and vegetables.
Boys 9-13
Boys 14-18
Girls 9-13
Girls 14-18
2 ½ c. daily
3 c. daily
2 c. daily
2 ½ c. daily
Fruits Group
1. Use fruits as snacks,
salads or desserts.
2. 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. daily
Grains Group
1. Choose 100% whole
grain cereals, breads,
crackers, rice and pasta.
2. 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 913
6 oz.
daily
3 oz. daily
Boys 1418
Girls 913
Girls 1418
8 oz.
daily
5 oz.
daily
6 oz.
daily
4 oz. daily
2.5 oz.
daily
3 oz. daily
http://youtu.be/6
Y4OzOaDkHc
Protein Group
1. Choose a variety of
different protein sources.
2. In place of some meat and
poultry, choose 8 oz.
seafood per week.
3. Try grilling, broiling,
poaching or roasting.
Key Consumer Message:
Keep meat and poultry
portions small and lean.
Twice a week choose
seafood.
Boys 9-13
5 oz. daily
Boys 14-18
6 ½ oz. daily
Girls 9-18
5 oz. daily
Dairy Group
1. 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 fatfree milk. Get your
calcium rich foods.
Boys 9-18
3 c. daily
Girls 9-18
3 c. daily
Foods rich in oils:
OILS!
5-6 teaspoons daily
Some Americans consume
enough in the oil in the
foods they eat, such as:
Nuts
Fish
Cooking Oil
Salad Dressings
It’s all about the portion control!
Breakfast
Lunch
Dinner
Calculate how many calories you
should have per day: BYOD!
http://www.freedieting.com/tools/calorie_calculator.htm
How many calories should you have a day?
Maintenance:
Fat Loss: