Choose My Plate and Dietary Guidelines provides recommendations for healthy eating and physical activity. It recommends making half your plate fruits and vegetables, switching to low-fat dairy, making at least half your grains whole, varying protein choices, and cutting back on foods high in solid fats, added sugars and salt. The guidelines also suggest eating the right amount of calories based on your needs and being physically active for at least 150 minutes per week. Key recommendations include balancing calories and nutrients, reducing sodium and refined grains, and increasing vegetables, fruits, whole grains and seafood.

1. Choose My Plate and
Dietary Guidelines

2. Make half your plate fruits &
vegetables!
1.) Choose a variety of fresh, frozen, canned or
dried fruits and vegetables.
2.) Eat a rainbow!
Red = tomatoes
Orange = carrots
Dark Green = spinach
3.) Eat fruit as snacks and dessert!
Choose whole fresh or cut-up fruits more
often than fruit juice!

3. Switch to skim or 1% milk!
Lower fat dairy
products have the
same amount of
nutrients but contain
less fat and calories!

4. Make at least half your grain whole!
1.) Replacing refined flour food products with
whole grain or whole wheat food products.
2.) Check the label on food packages to
choose 100% whole-grain foods.

5. Vary your protein food choices!
1.) Choose a variety of protein foods
including seafood, beans & seeds,
nuts, lean meats, poultry and eggs.
2.) Keep meat & poultry
portions small and lean.
*SERVING SIZE = 3 oz. of meat
(about the size of a deck of cards…)
3.) Try grilling, broiling, poaching or roasting…
These cooking methods do not add extra fat.

6. Cut back on foods high in solid
fats, added sugars and salt!
1.) Choose foods and drinks with
little or
no added sugars.
2.) Look out for sodium (salt)
in foods that you buy!
3.) Eat fewer foods high in fat.

7. Eat the right amount of
calories for you !
1.) Enjoy your food,
just eat less.
2.) Cook more often at home.
3.) When eating out,
choose lower calorie menu options.

8. Be physically active your way!
Pick activities you like and start doing what
you can, at least 10 minutes at a time.
Every bit adds up and the health benefits
increases as you spend more time being active.

9. Nutrients:
Energy Producing! (calories)
1.) Carbohydrates: (4 cal. Per gram)
Provides energy!
2.) Protein:(4 cal. Per gram)
Builds and repairs body tissue!
3.) Fat: (9 cal. per gram)
Insulation, protection, reserve
energy stores!

10. Nutrients :
Non-energy producing (no calories)
4.) and 5.) Vitamins and Minerals:
Assists with biochemical reactions
related to metabolic processes,
musculature, & skeletal structure.
6.) Water:
Most essential nutrient
for life!

11. How are foods sorted into groups?
By Nutrient…..

12. Grains…..
Major Nutrient:
Carbohydrates & Fiber
Serving = 1 oz.
1 slice bread
½ cup pasta or rice
Tip: Make at least
½ your grains whole!

13. Vegetables…
Major Nutrient:
Vitamins & Minerals
Serving = ½ cup
1 cup leafy vegetables
½ cup carrots /cucumber
Tip: Make ½ your plate
fruits and vegetables.

14. Fruits…
Major Nutrient:
Vitamins & Minerals
Serving = 1cup
1 medium piece of fruit
Large clump of grapes
Tip: Make ½ your plate
fruits and vegetables.

15. Dairy…
Major Nutrient:
Protein & Minerals
Serving =1 cup
1½ oz. cheese
1 cup milk or yogurt
Tip:
Switch to fat free or
low-fat (1%) dairy.

16. Proteins…
Major Nutrient:
Protein
Serving = 1 oz.
1 egg or 1 T. peanut butter
¼ cup cooked beans
Tip: Choose low fat or lean
meats, bake, broil or grill. …
vary protein choices.

17. Oils…
Major Nutrient:
Fat
Serving = Use sparingly!
Tips: Use canola or olive oil,
watch for it in foods such as nuts,
olives, mayonnaise, and salad dressings.

18. Fats and Oils
FATS:
Fats are solid at
room temperature.
- Saturated
OILS:
Oils are liquid at
room temperature.
- Unsaturated
- Monounsaturated
- Polyunsaturated

19. Discretionary or “Empty”
Calories…
Calories from solid fats
And added sugars……
Solid fats and added
sugars add calories to
the food but few or no
nutrients!

20. Recommendations for
Physical Activity
Kids 2-5 yrs. – Just let them play!
Kids 6-17 yrs. – 60 minutes a day!
Adults18+yrs.– At least 2.5 hours
a week moderate exercise.

21. Plate size history…

22. 2,000 Calorie Diet :
Food Group
Daily Serving Amount
Grains
Vegetables
Fruits
Dairy
6 ounces
2.5 cups
2 cups
3 cups
Protein
5.5 ounces

23. Dietary Guidelines:

24. 1. Eat Nutrient Dense Foods:
Caloric Breakdown:
Carbohydrates: 55-60% of calories
Fat:
No more than 30%
Protein:
10-15 % of calories
*Average American eats TOO MUCH
food high in sugar, calories & sodium
and NOT ENOUGH Fiber!

25. 2. Balance calories to manage weight
a.) Monitor food & beverage
intake every day!
b.) Reduce portion sizes.
c.) When eating out, choose
better menu options.
d.) Increase physical activity!
(limit “screen time”)

26. 3. Reduce sodium, fats, added
sugars, refined grains
What can too much sodium
do to your body?
Can cause high blood
pressure and heart disease!
Where does sodium HIDE?
In frozen, canned or
pre-prepared foods…

27. 4. Increase vegetables, fruits, whole
grains, milk, seafood and
use oils instead of fats
It’s recommended that we eat 8 oz. of
seafood per week
Omega-3 fatty acids=
“Brain Food”

28. 5. Build healthy eating patterns at an
appropriate calorie level.

29. 6. Get plenty of physical exercise!