Choose My Plate Basics To Know Updated

Part 1:
MyPlate
Introduction to My Plate
MyPlate is part of a large communication
initiative to help consumers make better
food choices according to the Dietary
Guidelines for Americans.
MyPlate is designed to remind Americans to
eat healthfully and points to ChooseMyPlate.gov to
get comprehensive information for consumers
and professionals.
MyPlate illustrates the fve food groups using
a
familiar mealtime visual, a place setting.
Dietary Guidelines for Americans

The Dietary Guidelines for Americans (DGA) is
released by the Secretaries of the United
States Department of Agriculture (USDA) and
Department of Health and Human Services
(HHS) every fve years. It provides:
Advice for making food choices that promote

good health, a healthy weight, and help
prevent the risk of disease for healthy
Americans ages 2 and over.
The basis of Federal nutrition policy, dietary

guidance, education, outreach, and food
assistance programs.
Key Points
Maintain calorie balance over time to achieve and sustain
a healthy weight.
Consume only enough calories from foods in the fve
food groups to meet calorie needs.
Be physically active.
Focus on consuming nutrient-dense foods and beverages.
Reduce intake of sodium, and calories from solid fats,
added sugars, and refned grains.
Choose more nutrient-dense foods and beverages
vegetables, fruits, whole grains, fat-free or low-fat
dairy, lean protein.
The 5 Food Groups

Fruits: Any fruit or 100% fruit juice counts as part of the
fruit group.
Fruits may be fresh, canned, frozen, or dried.
Vegetables: Any vegetable or 100% vegetable juice
counts as a member of the vegetable group. Vegetables
may be raw or cooked, fresh, frozen, canned, or dried.
Grains: Any food made from wheat, rice, oats, cornmeal,
barley or another cereal grain is a grain product. Grains are
divided into 2 subgroups, whole grains and refned grains.
It is recommended to consume at least your grains from
whole grains.
Dairy: All fluid milk products and many foods made from
milk are considered dairy foods. Most dairy choices should be
fat-free or low- fat. Foods made from milk that have little to
no calcium, such as cream cheese, cream, and butter, are
not part of this food group.
Protein: All foods made from meat, poultry, seafood,
beans and peas, eggs, processed soy products, nuts, and
seeds are considered part of the protein food group.
Empty
Calories
Currently, many foods and beverages that Americans eat and drink contain
empty calories. These are calories from solid fats and/or added sugars that
contain few or no nutrients.
Solid fats (or saturated fats) are fats that
Pastries
are solid at room temperature, like butter, beef
(i.e.,
cakes,
fat, and shortening. Some solid fats are found
donuts,
cookies)
naturally in foods but can also be added when
Fatty
Sugary
Meats (i.e.,
Drinks
foods are processed or prepared.
sausages,
(i.e., soda,
Added sugars are sugars and syrups that are
hot dogs,
energy
Foods and
bacon)
drinks)
beverages
added when foods or beverages are processed
that provide
or prepared.
the most
empty
Dont forget that some alcoholic beverages
calories
for
HighIce
Americans
provide a lot of empty calories. If you drink,
Fat
Cream
Chees
limit alcohol to no more than 1 drink per day for
e
women and 2 drinks per day for men.
High-Fat
Pizza
Ideas incorporated in MyPlate

Eat the Right Amount of Calories
Enjoy your food, but eat less.
Avoid oversized portions.
Foods to Increase
Make half your plate fruits and vegetables.
Make at least half your grains whole grains.
Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
Compare sodium in foods like soup, bread, and frozen meals
and choose the foods with lower numbers.
Drink water instead of sugary drinks.
Be Physically Active
Physical Activity Recommendations

People who are physically active are healthier and less likely to
develop many chronic diseases; however, most people do not engage
in enough physical activityeven college students.
Physical activity recommendations for adults include:
Participate in both moderate- and vigorous-intensity aerobic

activities, with vigorous-intensity activity being at least 3 days
a week.
Aim for at least 150-minutes a week of moderate activity, 75minutes of
vigorous activity, or a combination of both.
Add up short bursts of activity (of at least 10-minute intervals)
throughout the day to meet your physical activity needs.
Muscle-strengthening (climbing) and bone-strengthening
(jumping) activities should be performed at least 3 days per
week.
Portion Distortion
Portion sizes have increased dramatically over the past 20 years and, in some
cases, are continuing to grow.
This is causing people to eat
more than they need, contributing to the ongoing epidemic of overweight and
obesity.
20 Years Ago
Today
Coffee
Mocha Coffee
(with whole milk and sugar)

and mocha syrup)
(with steamed whole milk
8 ounces, 45 calories
calories
2 Pepperoni Pizza Slices
500 calories
Chicken Caesar Salad
1 cups, 390 calories
16 ounces, 350
2 Large Pepperoni Pizza
Slices
850 calories
Chicken Caesar Salad
3 cups, 790 calories
Portion Distortion
Super Size
Me!
Now a familiar sayingnot only are drinks and fries getting

Larger but so are Americans waistlines.
Explore how today's portions have grown in 20 years. Test your knowledge with
the following quizzes from the United States Department of Health and Human
Services (HHS) and the National Institutes of Health (NIH):
Portion Distortion I (2003)
Portion Distortion II (2004)
BONUS You will learn the amount of physical activity

required to burn off the extra calories provided by
today's portions!
Nutrition Label Reading Basics

1. Serving Size - influences the number of
calories and all the nutrient amounts listed
on the top part of the label
2. Amount of Calories - a measure of how
much energy you get from a serving of this
food
3. Limit these nutrients - Saturated Fat,
Trans Fat, Cholesterol, Sodium
4. Get enough of these nutrients - Dietary
Fiber, Vitamin A, Vitamin C, Calcium, Iron
5. Percent (%) Daily Value - helps you
determine if a serving of food is high or low
in a nutrient (based on a 2,000 calorie diet)
6. Footnote with Daily Values (DVs) recommendations for key nutrients for a
2,000 calorie daily diet
View the U.S. Food and Drug Administrations (FDA) label
reading guidelines for additional information.
Section 2:
SuperTracker
www.SuperTracker.usda.gov
SuperTracker Overview
The SuperTracker is a free, online dietary analysis and
weight management tool that students can use!
With SuperTracker students can:
o
o
o
o
Look up individual foods to see or compare their

nutritional value.
Find recommendations on what and how much you should
eat.
Compare your food choices to these recommendations and
to your nutrient
needs.
Assess your physical activity and identify ways to improve.
Track and Compare Your Food

Food Tracker: Track the foods
you eat and compare them to
your nutrition targets.
Food-A-Pedia: Look up nutrition

info for over 8,000 foods and
compare foods side-by-side.
Track Your Physical Activity

Physical Activity Tracker: Enter your activities and track your progress.
Track Your Progress

My Top 5 Goals: Choose up to My Weight Manager: Get weight
5 personal goals; sign up for tips management guidance; enter your
weight and track progress over time.
and support from your virtual
coach.
SuperTracker Getting Started
http://www.youtube.com/watch?
v=vZ67QXVJKBg
Go directly to www.supertracker.usda.gov to get started!

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Part 1:

Dietary Guidelines for Americans

Advice for making food choices that promote

The basis of Federal nutrition policy, dietary

The 5 Food Groups

Ideas incorporated in MyPlate

Physical Activity Recommendations

Participate in both moderate- and vigorous-intensity aerobic

(with whole milk and sugar)

(with steamed whole milk

2 Pepperoni Pizza Slices

1 cups, 390 calories

3 cups, 790 calories

Now a familiar sayingnot only are drinks and fries getting

Portion Distortion I (2003)

Portion Distortion II (2004)

BONUS You will learn the amount of physical activity

Nutrition Label Reading Basics

Look up individual foods to see or compare their

Track and Compare Your Food

Food-A-Pedia: Look up nutrition

Track Your Physical Activity

Track Your Progress

SuperTracker Getting Started

Go directly to www.supertracker.usda.gov to get started!

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