GRAINS

VEGETABLES

FRUITS

DAIRY

PROTEIN FOODS

• Key Message:  Make at least half your grains whole
• ex. bread, pasta, oatmeal, cereals, tortillas
• Daily Recommended:Girl age 9-13 5 oz, 14-18 6 oz
• Daily Recommended:Boy age 9-13 6 oz, 14-18 8 oz
• Serving size 1 oz = 1slice bread, 1cup cereal, 1/2 cup of rice
• TIPS:  Substitute whole-grain (100% wheat may not be whole grain!) brown rice, whole-wheat pasta, popcorn

Benefits:

• reduces risk of heart desease, constipation, helps weight management, helps nerual tube defects during fetal development in womb of mom

Nutrients:

• Fiber, some B vitamins, and minerals

Key Message: Make half your plate Fruits and Vegetables

Food ex. Dk. green veg, starchy veg(corn,potatoes), red/orange, beans/peas, & other(eggplant, celery)

Daily Rec: Girl 9-13 2 cups, 14-18 2.5 cups

Daily Rec: Boy 9-13 2.5 cups, 14-18 3 cups

Serving 1oz: 1cup raw/cooked veg, cup 100% juice, 2cups leafy greens is one serving

Tips: Buy fresh in season, stock up frozen, buy pre-washed salad greens, try raw or lightly steamed vegies...plan meals around veg as main part of dish 

Health Benefits:

• reduce risk of heart attack/stroke, prtects against certain kinds of cancers, obesity, type 2 diabetes and lowers blood pressure

Nutrients:

• potassium, dietary fiber, folic acid, vitamin A, vitamin C

Key Message: Make half your plate fruits and vegetables

Food Ex.: fruits and any 100% fruit juice

Daily Rec: Girls: 9-13 3 cups, 14-18 3 cups

Daily Rec: Boys: 9-13 3 cups, 14-18 3 cups

Serving 1 cup: cup of fruit or 100% juice or 1/2 cup driedcoconuts as 1 cup serving

TIPS: keep bowl fruit on table, refrigerate cut up fruit, fruit in cereal, in salads, in yogurt...potassium rich: OJ, bananas and cantelope

Health Benefits:

• reduce heart desease, heart attack/stroke, certain cancers, obesity, type 2 diatetes, kidney stones, bone loss and lowers calorie intake and blood pressure

Nutrients:

• potassium, fiber, vitamin C, folic acid

Key Message:Switch to fat-free or low fat (1%) milk

Food Ex.:milk, cheese, milk based desserts, yogurt,soy milk

Daily Rec: Girl 9-13 3 cups, 14-18 3 cups

Daily Rec: Boy 9-13 3 cups, 14-18 3 cups

Serving 1 cup: cup of milk, 1.5 oz cheese, 2oz processed cheese, 8oz of yogurt

TIPS: drink milk with meals, add milk to oatmeal & hot cereals, yogurt for snacks..always regrigerate dairy promptly and avoid unpasterized milk (get you sick)

Health Benefits:

• Bone Health, reduces risk of osteoporosis (bone disease), reduce risk of heart disease, type 2 diabetes, lowers blood pressure

Nutrients:

• Calcium, potassium and vitamin D

Key Message:  Go lean with protein

Food ex.: Meats, Beans/peas, seafood, chicken/turkey, eggs, nuts/seeds

Daily Rec.: Girls 9-13 5 oz, 14-18 5 oz

Daily Rec.: Boys 9-13 5oz, 14-18 6.5 oz

Serving size: 1 oz meat,poultry,fish, 1/4 cup beans, 1 egg, 1tbls. peanut butter, 1/2oz of nuts

TIPS: Eat leanest cuts of meat, extra lean ground beef, boneless,skinless chicken, also try to broil, grill or roast meat and always drain fat

Health Benefits:

• vital health and maintenance of body, building blocks of body(bones,muscles,skin,blood,enzymes,hormones)
• lowers the bad cholesterol, reduces heart desease

Nutrients:

• protein, B vitamins, vitamin E, iron, zinc and magnesium

First Lade Michelle Obama likes the MyPlate designed to help Americans make better food choices

Tom Vilsak, Secretary of Agriculture says it is not a demand but a guide as our nation as an obesity issue

1. 1/3 of kids are obese or at risk of obesity
2. chronic helath problems as result of obesity
3. costs for health care enormous because obesity
4. 9 million Americans ages 17-24 cannot join millitary due to obesity

Liquid at room temperature

they are not a food group

they do not provide essential nutrients

ex. canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, sunflower oil

foods naturally rich in oils:

nuts

olives

some fish

avocados