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Choose My Plate food groups and other info FRUITS and VEGETABLES • Fruits and vegetables provide lots of vitamins, minerals and dietary fiber • Be sure to look for dark or bright colored fruits and vegetables for high levels antioxidants • Edible skin/peels increase fiber consumption • Minimally processed is best! GRAINS • Whole grain foods are made with all three parts of the grain (bran, germ and endosperm) • Whole grains are healthy choices while refined grains are less healthy and should be limited • Grains provide carbohydrates for energy • 100% whole grain is the best choice! PROTEIN (MEAT AND BEANS) • Meat offers lots of protein but also contains high levels of saturated fat (solid fat is bad fat) – healthier meat choices should include lean cuts and should be baked, broiled or grilled to reduce the amount of fat consumed • Dry beans and peas offer lots of protein with very little (if any) fat – plus they provide dietary fiber! • Nuts and seeds also offer lots of protein and are high in unsaturated fat (liquid fat is good fat) • Eggs are also good sources of protein DAIRY • Low-fat and fat-free options are the healthier choices • Dairy products include cheese and yogurt so drinking milk is not the only way to get calcium (calcium is also in vegetables) • Dairy alternatives like soy milk and almond milk provide calcium too Dietary Guidelines for Americans 2010 promotes... 1. avoiding oversized portions 2. increasing fruit, vegetable and whole grain consumption 3. reducing saturated and trans fats consumption 4. reducing sugar and salt consumption HUNGER VS APPETITE Hunger is the need to eat because of food deprivation - energy and nutrients need to be replenished Appetite is the desire to eat for taste and enjoyment - want to eat because it smells or looks good BE ACTIVE • Being active is a big part of remaining healthy • Walk, swim, dance, play sports, etc….. and have fun doing it • A sedentary (sitting around too much) lifestyle can contribute to heart disease, diabetes, and more, so get moving!