Dietary Guidelines 2010
and
MyPlate
8th Grade
http://www.choosemyplate.gov/index.html
What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet as
one that:
• Emphasizes fruits, vegetables, whole grains,
and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs,
and nuts
• Is low in saturated fats, trans fats, cholesterol,
salt (sodium), and added sugars
Dietary Guidelines 2010
http://www.choosemyplate.gov/guidelines/index.html
Foods and Nutrients to Increase
http://www.choosemyplate.gov/guidelines/index.html
Foods and Food Components to Reduce
http://www.choosemyplate.gov/guidelines/index.html
http://www.choosemyplate.gov/index.html
MyPlate
Balancing Calories
– Enjoy your food, but eat less
– Avoid oversized portions
Foods to Increase
– Make half your plate fruits and vegetables
– Make at least half your grains whole grains
– Switch to fat-free or low-fat (1%) milk
– Meat and poultry choices should be lean or lowfat
MyPlate
• Foods to Reduce
– Compare sodium in foods like soup, bread, and
frozen meals ― and choose the foods with lower
numbers
– Drink water instead of sugary drinks
Vary Your Vegetables
• Any vegetable or 100%
vegetable juice counts
as a member of the
Vegetable Group.
• Vegetables may be raw
or cooked; fresh, frozen,
canned, or
dried/dehydrated; and
may be whole, cut-up,
or mashed.
http://www.choosemyplate.gov/index.html
Vary Your Vegetables
• Vegetables are organized into five subgroups,
based on their nutrient content.
What's in the Vegetable Group?
How much do I need?
Focus on Fruits
• Any fruit or 100% fruit
juice counts as part of
the Fruit Group.
• Fruits may be fresh,
canned, frozen, or
dried, and may be
whole, cut-up, or
pureed.
How much?
http://www.choosemyplate.gov/index.html
Grains
• Grains are divided
into two subgroups,
whole grains and
refined grains.
• It is recommended
that at least half of
your grains be whole
grains.
http://www.choosemyplate.gov/index.html
Grains
• Any food made from wheat, rice, oats,
cornmeal, barley or another cereal grain is a
grain product.
• Bread, pasta, oatmeal, breakfast cereals,
tortillas, and grits are examples of grain
products.
What is a grain?
How much do I need?
Go Lean with Protein
• All foods made from
meat, poultry, seafood,
beans and peas, eggs,
processed soy products,
nuts, and seeds are
considered part of the
Protein Foods Group.
• Meat and poultry
choices should be lean
or low-fat.
http://www.choosemyplate.gov/index.html
Go Lean with Protein
• Select a variety of protein foods to improve
nutrient intake and health benefits, including
at least eight ounces of cooked seafood per
week.
• Vegetarian options in the Protein Foods Group
include beans and peas, processed soy
products, and nuts and seeds.
What is a Protein?
How much do I need?
Get Your Calcium-Rich Foods
• All fluid milk products
and many foods made
from milk are
considered part of this
food group.
• Most Dairy Group
choices should be fatfree or low-fat.
http://www.choosemyplate.gov/index.html
Get Your Calcium-Rich Foods
• Foods made from milk that retain their
calcium content are part of the group.
• Foods made from milk that have little to no
calcium, such as cream cheese, cream, and
butter, are not.
• Calcium-fortified soymilk (soy beverage) is
also part of the Dairy Group.
More Information on Dairy
How much do I need?
http://www.choosemyplate.gov/index.html