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My Plate
Nutrition
What is MyPlate?
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•
MyPlate is a tool designed to
remind Americans to eat
healthfully.
MyPlate illustrates the five food
groups using a familiar mealtime
visual, a place setting.
Fruits and Vegetables
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Apples
Banana
Grape
•
•
•

2 cups needed
daily
•

Spinach
Beans*
Carrots
Broccoli
2 ½ cups needed
daily
Whole Grains
•
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Brown Rice
Whole Wheat
Bread
Whole Wheat
Pasta
6 ounces
needed daily
Proteins
Lean Beef
 Lean Pork
 Lean Chicken
 Eggs
 Beans

Peanuts
 Almonds
 Salmon
 Tuna
 5 ½ ounces
needed daily

Dairy
•
•
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Fat-Free Milk
Low-Fat
Cheese
Yogurt
Frozen
Yogurt
3 cups
needed
daily
Oils
•
Olive Oil
Avoid:
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Corn Oil
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Butter/Margarine
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Nuts
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Meat Fat
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Fish
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Lard and grease
•
Avocados
MyPlate Key Messages
1. Foods to Increase:
• Make half your plate fruits &
vegetables.
• Make at least half your grains are
whole.
• Switch to low-fat (1%) or fat-free
(skim) milk.
• Drink lots of water
MyPlate Key Messages (cont)
2. Foods to Reduce:
• Foods with “empty calories”
and filled with sugar (pizza,
cakes, cookies, candies)
• Fats from meat and fried foods
(bacon, hot dog, hamburger,
fried chicken, French fries)
MyPlate Key Messages (cont)
3.
Balancing Calories
A.) Enjoy your food, but
eat less.
MyPlate Key Messages (cont)
4. Calories in vs. calories out.
A.) How much are you eating? (portions)
B.) How often are you eating? (5 small
meals)
C.) What are you eating? (calories)
D.) How many minutes are you active
(sweating) during the day?
CUT BACK on SOFAS!
•
SOLID FATS
• Saturated fat & trans fat  heart disease
• Replace with healthy unsaturated fat .
•
ADDED SUGAR
• Sugar adds calories  weight gain
• Choose water, 100% juice and fruit for dessert.
•
SALT (SODIUM)
• Raises blood pressure  hypertension
• Processed foods, fast food, frozen meals
• Season with spices and herbs instead of salt.
Things to Remember
•
Eat the right amount of
calories for you.
MyPlate
The End!