Unit 3: Nutrition in Health Promotion
Objectives:
Relate the Use of MyPlate and the
EatWellPlate to healthy eating habits.
MyPlate
Cres P. Quinzon
Oman College of Health Sciences
2nd Trimester 2019-2020
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MyPlate
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• In early 2011, MyPlate replaced MyPyramid.
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• New graphic by which the Dietary Guidelines for
Americans are translated into food and activity
choices for healthy individuals older than the
age of 2 years.
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place setting with 1/2 of
the dinner plate devoted
to fruits and vegetables,
¼ to protein foods, and ¼
to grains; dairy
accompanies the plate
• Philosophy is that nutrient needs should be met
through food, not supplements.
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MyPlate—(cont.)
• Designed to convey the concepts of
– Variety
– Calorie level
– Empty calories (allowance of 8%-19%) no
nutrients
– Nutrient density
– Serving sizes – “officially” recommended
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• 1. Grains 1oz eq=1/2 cup cooked rice, pasta or
cooked cereal=30g
1 oz dry pasta or rice; 1
slice bread; 1 small muffin; 1 serving ready to
eat cereal
MyPlate—(cont.)
• Basic messages
– Eat more fruit, vegetables, and whole grains.
•
– Eat less saturated fat, trans fat, and
cholesterol.
• 3. Meats and alternatives= 30g lean meat,
poultry or fish; 1 egg: 15g oz nuts or seeds.
– Limit sweets and salt.
• 4. Legumes: Half cup cooked lentils, beans or
peas (¼ cup cooked dry beans or tofu)
– Balance calorie intake with calorie
expenditure.
• 5. Milk and dairy: 1 cup equivalent=1 cup milk
or yogurt, 45g natural cheese such as cheddar
or 60g oz of processed cheese.
– Be physically active most days of the week.
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2. Fruits and vegetables : 1 cup = 1 cup raw or
cooked fruit or vegetable, 1/2 cup fruit or
vegetable juice, 2 cups leafy salad greens.
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• So, try to eat:
• • plenty of fruit and vegetables
• • plenty of bread, rice, potatoes, pasta, and other
• starchy foods—choose whole grain varieties whenever you
can
• • some milk and dairy foods
• • some meat, fish, eggs, beans, and other nondairy sources
of protein
• • just a small amount of foods and drinks high in fat and/or
sugar
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• 8 TIPS FOR EATING WELL
• 1. Base your meals on starchy foods
• 2. Eat lots of fruit and vegetables
• 3. Eat more fish
• 4. Cut down on saturated fat and sugar
• 5. Try to eat less salt—no more than 6 g/day
• 6. Get active and try to be a healthy weight
• 7. Drink plenty of water
• 8. Don't skip breakfast
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