Download Nutrition Lesson 6

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* MyPlate was introduced
in June of 2011 by
Michelle Obama and the
USDA.
* MyPlate takes place what
used to be MyPyramid.
* Recommended for ages 2
and older.
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* Activity
* Moderation
* Personalization
* Proportionality
* Variety
* Based on a 2,000 calories diet
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* MyPlate helps individuals use Dietary
Guidelines to:
* Make smart choices from every food group.
* Find balance between food and physical activity.
* Get the most nutrition out of calories
* Stay within daily calorie needs.
* http://www.choosemyplate.gov/index.html
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*Energy your body needs according to your
gender, height, weight, and activity level
*Average American: 1,800-2,000
*Active Teen Boys: 2,200-3,000
*Active Teen Girls: 2,200-2,800
*Active Adult Men: 2,800
*Active Adult Women: 2,200
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* Fruits can be used as snacks, salads and
desserts.
* Fruits rather than fruit juices are a better
choice.
* Half of your plate should be fruits and veggies.
* Focus on 2 cups!
* Small-medium banana, apple, orange, ect
* ¾ cup of 100% juice
*
* Fresh, flash frozen, canned, or dried veggies are
best.
* Red, orange, and dark green vegetables are more
nutritious
* Again, make half of your plate fruits and
vegetables
* Vary your veggies to 2 ½ cups
* ½ cup of broccoli, carrots, peas, ect
* 1 cup of dark leafy veggies
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* Choose different sources both meat and plant
* Supplement meats for seafood at least once a week
* Grilled, broiled, and roasted meat is healthier than
fried
* Lean meat is better!
* 5 ½ oz.
* 3 oz. of beef fish or poultry
* 1 egg
* ½ cup dried beans, nuts, seeds.
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* Choose 100% whole grains, cereals, breads, rice, and
pasta to fulfill half of your grains
* The ingredient list will say if it is really whole grain
* Grains
* 6 oz. (half of it should be whole grain)
* 1 slice of bread
* ½ cup cooked pasta or rice
* 1 cup oatmeal
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* Choose low-fat or fat-free. It has the same
amount of calcium and nutrients as other dairy
products minus the extra fat and calories.
* 3 cups
* 1 cup of milk
* ½ cup of yogurt
* 2 oz of processed cheese
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* At least 30 minutes daily to be physically
active
* Approximately 60 minutes to prevent weight
gain
* Approximately 60-90 minutes to sustain weight
loss
* But… You teenagers need 60 minutes daily!
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* Know the limits on fats, sugars, and salt
* Make most of your fat source from fish, nuts and vegetable oils.
* Limit solid fats (saturated) like butter, margarine, shortening,
and lard, as well as foods that contain these.
* Select lean or low-fat foods.
* Select baked, steamed, or broiled foods rather than fried.
* Check the Nutrition Facts label to keep saturated fats, trans
fats, and sodium low.
* Keep sodium intake less than 2000mg per day. Watch those
processed foods!
* Choose food and beverages low in added sugar. Added sugars
contribute calories with few, if any, nutrients.
* Limit sweet snacks and desserts. Choose fresh fruit or
vegetables as snacks.
* Choose light or fruits canned in juice or water
* Choose fat-free or low-fat milk or yogurt and cheese
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* Using the nutrition label sheets. Create a day’s
worth of meals for yourself (can’t use the same
foods at every meal). Record it on the sheet
and answer the following questions. Turn it in
at the end of class.
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