Download Name: Date: MyPlate Worksheet Instructions: Open your web

Name:_________________________________________
Date:___________________
MyPlate Worksheet
Instructions: Open your web browser to www.choosemyplate.org. On the top, click
“SuperTracker and Other Tools” select SuperTracker. Click the blue SuperTracker link on
the page. This will bring you to the “My Coach Center.” On the bottom, choose “Create Your
Profile.” Type in your name, age, gender and amount of daily physical activity – height and
weight are optional. Choose the tab “MyPlan” at the top of the page. This will give you the
information to plug into the chart below.
Calorie Intake:
________________________ calories per day
Food Group
Grains
Fruits
Vegetables
Dairy
Protein Foods
Oils
Daily Amount Needed
Instructions: Open your web browser to www.choosemyplate.org. On the top, click My
Plate and choose the corresponding food group. Follow the links for each food group to
complete the worksheet.
Grains
1. Any food made from ____________, ______________, ____________, _______________, __________, or
__________________________________________ is a grain product.
2. ___________________, _______________________, _______________________, __________________
_________________, __________________, ______________________ are examples of grain products.
3. Grains are divided into 2 subgroups, ____________________ and _____________________
grains.
4. Whole grains contain the entire ______________________________ -- the bran, germ, and
endosperm. Examples include (choose 2): _________________________________,
______________________________
5. Refined grains have been _____________________, a process that removes the bran and
germ. This is done to
______________________________________________________________________________________________,
but it also removes dietary fiber, iron, and many B vitamins. Some examples of
refined grain products are: ___________________, _______________________,
________________________, _________________
6. Most refined grains are ________________________. This means certain B vitamins
(thiamin, riboflavin, niacin, folic acid) and ______________________ are added back after
processing. ___________________ is not added back to enriched grains.
7. Some commonly eaten grain products are (choose any five):

_______________________________

_______________________________

_______________________________

_______________________________

_______________________________
Vegetables
1. Any vegetable or _________________ _______________________ ________________ counts as a
member of the vegetable group. Vegetables may be __________________or
___________________; _________________,
_________, __________________, or ___________________________ ; and may be ______________,
________________, or _________________.
2. Vegetables are organized into _____________________________ subgroups, based on their
nutrient content. The subgroups are _______________________________,
______________________________, ________________________, ____________________________________,
_____________________________________.
3. In general, ________________ cup of raw or cooked vegetables or vegetable juice, or
______________________ cups of raw leafy greens can be considered as ____________________
cup from the vegetable group.
4. Eating vegetables provides ________________ ________________ — people who eat more
fruits and vegetables as part of an overall healthy diet are likely to have a reduced
risk of some __________________ ________________________.
5. Vegetables provide ______________________________ vital for health and maintenance of
your body.
6. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may
reduce risk of _____________________ ___________________________ and ______________________.
Fruits
1. Any fruit or _______________ ______________________ __________________ counts as part of the
fruit group.
2. Fruits may be ____________________, _____________________, ________________________, or
______________________, and may be whole, cut-up, or pureed.
3. In general, _________ cup of fruit or 100% fruit juice, or ______________ cup of dried fruit
can be considered as 1 cup from the fruit group.
4. Eating fruit provides ________________ ___________________ — people who eat more fruits
and vegetables as part of an overall healthy diet are likely to have a reduced risk of
some chronic diseases. Fruits provide __________________________ vital for health and
maintenance of your body.
5. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may
reduce risk for type _____________ diabetes.
6. Most fruits are naturally low in _____________, ___________________, and ________________.
None have _____________________________________.
Dairy
1. All ________________ ____________________ ________________ and many foods made from milk
are considered part of this food group.
2. Most milk group choices should be ___________________ or ______________________________.
3. Foods made from milk that ________________ _____________ _______________________
______________________ are part of the group, while foods made from milk that have little
to no calcium, such as ______________ ________________, ____________________, and
________________________, are not.
4. Some commonly eaten choices in the milk, yogurt, and cheese group are:

____________________________________

____________________________________

____________________________________
5. In general, _____________ cup of milk, yogurt or soy milk, ____________________ ounces of
natural cheese, or _______________ ounces of processed cheese can be considered as 1
cup from the milk group.
6. Consuming milk and milk products provides ___________________________________—
especially improved bone health.
7. Foods in the milk group provide nutrients that are vital for health and maintenance
of your body. These nutrients include __________________, __________________,
_____________________, and ___________________.
8. Intake of dairy products is linked to improved _______________ health and may reduce
the risk of ____________________________________.
Protein Foods
1. All foods made from meat, __________________________, seafood, ____________________ and
______________________, eggs, ________________ _____________ _____________________, nuts and
seeds are considered part of this group.
2. __________________________ and __________________________ are part of this group as well as
the vegetable group.
3. Most meat and poultry choices should be ________________ or ___________________. Fish,
nuts, and seeds contain healthy oils, so choose these foods frequently instead of
meat or poultry.
4. In general, _____________ ounce of meat, poultry or fish, ____________ cup cooked beans,
__________ egg, ___________ tablespoon of peanut butter, or _______________ ounce of nuts
or seeds can be considered as _____________ ounce equivalent from the meat and beans
group.
5. Foods in the meat, poultry, fish, eggs, nuts, and seed group provide
__________________________ that are vital for health and maintenance of your body.
However, choosing foods from this group that are high in _______________________________
and ______________________________ may have health implications.
6. Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients.
These include _____________________________, B vitamins (niacin, thiamin, riboflavin, and
B6), vitamin________, iron, _______________________, and magnesium.
Oil
1. Oils are ______________________ that are liquid at room temperature, like the vegetable
oils used in cooking. Oils come from many different plants and from fish. Some
common oils are:
1. _____________________________
2. _____________________________
3. _____________________________
4. _____________________________
5. _____________________________
6. _____________________________
7. _____________________________
2. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number
of foods are naturally high in oils, like:

_____________________________

_____________________________

_____________________________

_____________________________
3. Foods that are mainly oil include ________________________, certain
__________________________, and soft (tub or squeeze) margarine with no trans fats.
4. Most oils are high in _______________________________________________ or
____________________________________ fats, and low in saturated fats.
5. Oils from plant sources (vegetable and nut oils) do not contain any
_________________________________. In fact, no foods from plants sources contain
cholesterol.
6. Solid fats are fats that are ___________________________ at room temperature, like butter
and shortening. Solid fats come from many ___________________________ products and
can be made from vegetable oils through a process called ____________________________.