Download - New my plate 2011
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Choose MyPlate.Gov
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Grains: Bread,Cereal,Rice,& Pasta
• Based on one ounce• 1 slice of bread• 1 oz ready to eat cereal• ½ cup cooked cereal• ½ cup rice
• ½ cup pasta
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Vegetables
• 1 cup raw leafy vegetables, lettuce and spinach
• ½ cup cut up raw vegetables• ½ cup cooked vegetables• ¾ cup or 6oz. vegetable
juice
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Fruit• 1 medium piece of raw fruit, apple,
banana, orange or peach, for example
• ½ cup cut-up raw fruit• ½ cup canned fruit (not in sugar
syrup)• ¾ or fruit juice
(100% juice)
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Milk• 1 cup milk or yogurt• 1 ½ oz. natural cheese
( ie. cheddar or swiss)• 2 oz. processed cheese
( ie. American)
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Meat & Beans
• Meat, Poultry, Fish, Dried Beans, Eggs & Nuts• 2-3 oz. cooked, lean meat, poultry or fish
1 ounce of meat equals• ½ cup cooked beans or• 1 egg or
• 2 Tablespoons peanut butter
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Fats, Oils & Sweets• Use sparingly
TIPS• Make most of your fat sources from fish, nuts
& vegetable oils• Limit solid fats like butter,
margarine, shortening & lard • Keep saturated fats, trans fats,
& salt low
• Choose food & beverages low in added sugars
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Physical Activity
Find you balance between food and physical activity
• Stay within you daily calorie needs
• Be physically active for 30 minutes most days
• 60 minutes of physical activity needed to prevent weight gain
• Children and teenagers should be physically active of 60 minutes most days
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Diet Related Illnesses
• Heart disease• Hypertension• Diabetes Type I & Type II• Osteoporosis• Obesity• Stroke• Cancer
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Hypertension
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Diabetes • The body is unable to handle carbohydrates normally
Type I about 10% of total cases• Used to be called juvenile diabetes• Caused by genetics, viral infection, other diseases or
toxins Type IIAbout 90% of total cases• Used to be called adult onset• Obesity worsens insulin resistance• Incidence increases with age• Now occurring in children
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Diabetes
Prevention Steps• Weight control & Exercise
To control diabetes• Balanced diabetic diet• High in complex carbohydrates
• Provides enough fiber
• Low in saturated fat• Not too high in protein• Increase and maintain exercise• Take necessary medicine to control glucose level
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Obesity
• Well balanced diet
• Diet high in complex carbohydrates• Diet low in saturated fat
• Increase exercise
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The Deadly Quartet
• Type II diabetes
• Obesity
• High blood cholesterol (high LDL)• Hypertension
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You Are What You Eat.
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Healthy Foods and Active Lifestyle Can Be Fun