Download My Plate

FON 100 (20 pts)
Choose My Plate
Instructions:
1) Go to the following URL:
https://www.supertracker.usda.gov/createprofile.aspx
2) Fill in the information requested under step one (age, gender, activity level,
etc.) and click “submit.”
3) Click on "view your plan," on the right hand side of the screen. Use this daily
food plan to answer the following questions. (11 pts)
How many Total Calories are
recommended?
How many ounces of grains do you
need?
What amount should come from whole
grains?
How many cups of vegetables do you
need?
How many cups of fruit do you need ?
What form of fruit should be chosen
most often?
How many cups of dairy do you need?
What type of milk, yogurt, or cheese
should you choose?
How many ounces of protein do you
need?
Besides seafood, meats, and poultry,
what counts as proteins?
How many teaspoons of oil should you
have each day?
5) Use your daily meal plan to create a one-day menu (9pts)
 Your meal plan must include 3 meals and 0-2 snacks.

The total amount of food in your menu must match the total amount of
food recommended by the Daily Meal Plan. For example, if the
recommendation is for 6 oz of grains, your menu should have 6 oz of
grains spread over the 3 meals (and snacks if you include them).

Be sure to give specific foods and amounts of each food. For example,
don't just say milk. What type of milk (skim, 1%, 2%, whole milk) and how
much (1 cup, ½ cup)?
Food Groups
Grains
Example Meal
Veggies
1 slice
whole
wheat
bread
Fruits
Dairy
Protein
Foods
½ cup
blackberries
1 cup
1%
milk
1
tablespoon
peanut
butter
Oils
Breakfast
Lunch
Dinner
Snacks (optional)
Total for each group
(Should match up
with Daily Meal Plan)
Serving Size Guide (You can also click on “tips” next to the food group. It will
help you with food choices and portion sizes)
1 ounce of grains equals…
 1 slice of bread
 1 cup of ready-to-eat cereal
 ½ cup cooked rice, cooked
pasta, or cooked cereal
1 cup of vegetables equals…
 1 cup of raw or cooked
vegetables
 1 cup 100% vegetable juice
 2 cups raw leafy greens
1 cup of fruit equals…
 1 cup fresh fruit
 ½ cup dried fruit

1 cup 100% fruit juice
1 cup of dairy equals…
 1 cup of milk
 1 cup of yogurt
 1 ½ ounces of hard cheese or
2 ounces of processed
cheese
1 ounce of protein foods equals…
 1 ounce of meat, poultry, or
fish
 ¼ cup cooked beans
 1 egg
 1 tablespoon of peanut butter

½ ounce of seeds or nuts