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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 ____________________________.