Download MyPlate Daily Checklist Information

milk and ¾ oz. hard, natural cheese) to provide one
serving.
The recipe is to be prepared and ready to serve
within 90 minutes.
Eligibility
• Senior contestants are 14-18 years old as of
January 1 of the current year.
• Any 4-H member who participated at a county
level qualifying event is eligible to register for
the State Special Foods Contest. Registration is
completed by the family through Fair Entry.
• Contestants who participated in the past are
encouraged to try a recipe from a different food
group.
Appearance
Contestants should be poised and well groomed.
Wear washable clothing and an apron or smock top.
Hair should be away from the face using a scarf,
ribbon, rubber bands, hair net, cap, barrettes, comb
etc. Clean hands are important!
Recipes
• Recipes are to provide a serving from the
food group in which they are entered. Use the
Special Foods Worksheet and serving size guide
(starting on page 40) to determine if the recipe
is eligible for the contest.
• Nutritious drinks are acceptable recipes in the
Beginner division only.
• The Special Foods recipe is not to exceed
2– 6 individual servings. If a recipe cannot
be decreased to six servings (for example,
muffins), explain on the recipe card.
• Special Foods recipe must be on a 3 x 5-inch or
4 x 6-inch recipe card. Two copies are required
for the contest with name and County in upper
right hand corner. One copy is for your place
setting and one copy to work from.
Menu/MyPlate Daily Checklist Printout/
Worksheets
• Create a customized “MyPlate Daily Checklist”.
To create a customized plan:
o Enter www.choosemyplate.gov into the URL
of your web browser
o On the top tabs, select “Online Tools”
•
•
o Select “SuperTracker” from the dropdown
menu
o Create a Profile or Log In with username and
password
o Once logged in select “My Plan” from the
top tabs
‘My Plan’ will create a ‘custom plan’, indicating
the number of calories allowed for the owner of
the profile.
Record the calorie allowance
o After determining calories, return to www.
choosemyplate.gov
o Select “Online Tools” from the top tabs
o Choose “MyPlate Daily Checklist” from the
dropdown menu
o Use the table to select the MyPlate Daily
Checklist specific to Calorie Level of Food
Plan and Age Group for Food Plan.
o Print page 1 of ‘MyPlate Daily Checklist’ PDF
document (see below).
United States Department of Agriculture
MyPlate Daily Checklist
Find your Healthy Eating Style
Everythingyoueatanddrinkmatters.Findyourhealthyeatingstylethatreflectsyourpreferences,culture,traditions,
andbudget—andmaintainitforalifetime!Therightmixcanhelpyoubehealthiernowandintothefuture.Thekeyis
choosingavarietyoffoodsandbeveragesfromeachfoodgroup—and making sure that each choice is limited in
saturated fat, sodium, and added sugars.Startwithsmallchanges—“MyWins”—tomakehealthierchoicesyoucanenjoy.
Food Group Amounts for 2,000 Calories a Day
Fruits
Vegetables
2 cups
2 1/2 cups
Grains
6 ounces
Protein
5 1/2 ounces
Dairy
3 cups
Focus on whole fruits
Vary your veggies
Make half your grains
whole grains
Vary your protein
routine
Move to low-fat or
fat-free milk or yogurt
Focusonwholefruitsthat
arefresh,frozen,canned,or
dried.
Chooseavarietyofcolorful
fresh,frozen,andcanned
vegetables—makesureto
includedarkgreen,red,and
orangechoices.
Findwhole-grainfoodsby
readingtheNutritionFacts
labelandingredientslist.
Mixupyourproteinfoods
toincludeseafood,beans
andpeas,unsaltednutsand
seeds,soyproducts,eggs,
andleanmeatsandpoultry.
Choosefat-freemilk,yogurt,
andsoybeverages(soymilk)
tocutbackonyoursaturated
fat.
Limit
Drink and eat less sodium, saturated fat, and added sugars. Limit:
• Sodiumtolessthan2,200 milligramsaday.
• Saturatedfatto22 gramsaday.
• Addedsugarsto50 gramsaday.
Be active your way: Children6to17yearsoldshouldmoveatleast60 minuteseveryday.
Use SuperTracker to create a personal plan based on your age, sex, height, weight, and physical activity level.
SuperTracker.usda.gov
o Include ‘MyPlate Daily Checklist’ with other
contestant forms.
o You may use computers at your library,
a community center or county extension
office.
o The Special Foods Worksheets (recipe
worksheet, serving size worksheet, menu
worksheet, customized MyPlate Daily
Checklist printout) need to be filled out
by the contestant prior to the contest
and must accompany the score sheets.
If the contestant goes to State Fair, the
worksheets must be attached to the score
sheet and sent to your county extension
office prior to State Fair (available from your
4-H Youth Program Advisor).
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