myplate - focus on fruits
TRANSCRIPT
FOCUS ON FRUITS
The MyPlate Fruit Group
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition SpecialistStacy Wang, R.D., L.R.D., Extension Associate
Fantastic Fruit
Fruit
Vitamins
FiberPhytochemical
s
Minerals
NDSU Extension Service
MyPlate
Recommendations depend on:
Age Gender
Activity level
Keep this in mind
NDSU Extension Service
Servings Are Measured In Cups
What counts as a cup?
1 large banana
(8 to 9 inches)
1 small apple(2.5 inches)
8 large strawberries
NDSU Extension Service
Tips to Help Meet Daily Recommendation
Keep a bowl of
whole fruit on the
table for easy reach
Buy fresh, dried,
frozen or canned fruits so
you always have some
on hand
Try precut packages of fruit (without
added sugar)
NDSU Extension Service
On-the-go Ideas
Dried fruit
Whole fruit
Healthy fruit snacks
100% frozen juice bars
NDSU Extension Service
Add More Fruit to Your Meals
Breakfast
• Top cereal with fruit
• Drink 100% fruit juice
Lunch
• Choose fruit options at restaurants
• Pack fruit in lunch
Dinner
• Add fruit to salads and dishes
NDSU Extension Service
Make Fruit Fun!
Allow children to pick fruit
Offer dried fruits and 100% juice
Decorate plates with fruit slices
Serve fruit with a low-fat or fat-free yogurt dip
Make a fruit and yogurt smoothie
NDSU Extension Service
Daily Recommendations
Children 2 to 3 years old4 to 8 years old
1 cup1 to 1½ cups
Girls 9 to 13 years old14 to 18 years old
1½ cups1½ cups
Boys 9 to 13 years old14 to 18 years old
1½ cups2 cups
* For those who get less than 30 minutes of physical activity
NDSU Extension Service
Daily Recommendations
Women 19 to 30 years old31 to 50 years old51 + years old
2 cups1½ cups1½ cups
Men 19 to 30 years old31 to 50 years old51 + years old
2 cups2 cups2 cups
NDSU Extension Service
* For those who get less than 30 minutes of physical activity
Want More Information? Visit
www.ChooseMyPlate.gov to personalize your food plan
Check out www.ndsu.edu/eatsmart for nutrition, food safety and health information
December 2012