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FON 100 (20 pts) Choose My Plate Instructions: 1) Go to the following URL: https://www.supertracker.usda.gov/createprofile.aspx 2) Fill in the information requested under step one (age, gender, activity level, etc.) and click “submit.” 3) Click on "view your plan," on the right hand side of the screen. Use this daily food plan to answer the following questions. (11 pts) How many Total Calories are recommended? How many ounces of grains do you need? What amount should come from whole grains? How many cups of vegetables do you need? How many cups of fruit do you need ? What form of fruit should be chosen most often? How many cups of dairy do you need? What type of milk, yogurt, or cheese should you choose? How many ounces of protein do you need? Besides seafood, meats, and poultry, what counts as proteins? How many teaspoons of oil should you have each day? 5) Use your daily meal plan to create a one-day menu (9pts) Your meal plan must include 3 meals and 0-2 snacks. The total amount of food in your menu must match the total amount of food recommended by the Daily Meal Plan. For example, if the recommendation is for 6 oz of grains, your menu should have 6 oz of grains spread over the 3 meals (and snacks if you include them). Be sure to give specific foods and amounts of each food. For example, don't just say milk. What type of milk (skim, 1%, 2%, whole milk) and how much (1 cup, ½ cup)? Food Groups Grains Example Meal Veggies 1 slice whole wheat bread Fruits Dairy Protein Foods ½ cup blackberries 1 cup 1% milk 1 tablespoon peanut butter Oils Breakfast Lunch Dinner Snacks (optional) Total for each group (Should match up with Daily Meal Plan) Serving Size Guide (You can also click on “tips” next to the food group. It will help you with food choices and portion sizes) 1 ounce of grains equals… 1 slice of bread 1 cup of ready-to-eat cereal ½ cup cooked rice, cooked pasta, or cooked cereal 1 cup of vegetables equals… 1 cup of raw or cooked vegetables 1 cup 100% vegetable juice 2 cups raw leafy greens 1 cup of fruit equals… 1 cup fresh fruit ½ cup dried fruit 1 cup 100% fruit juice 1 cup of dairy equals… 1 cup of milk 1 cup of yogurt 1 ½ ounces of hard cheese or 2 ounces of processed cheese 1 ounce of protein foods equals… 1 ounce of meat, poultry, or fish ¼ cup cooked beans 1 egg 1 tablespoon of peanut butter ½ ounce of seeds or nuts