myplate overview
DESCRIPTION
A short overview of the USDA MyPlate - developed by Julie Garden-Robinson, NDSU Extension Specialist.TRANSCRIPT
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On the Move - The MyPlate Way
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What Is MyPlate?
MyPlate – a meal planning tool that… Teaches balance How to get all the
nutrients your body needs
Stay within your calorie limit.
Visit www.ChooseMyPlate.gov
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MyPlate
Recommendations depend on:
Age Gender
Activity level
Keep this in mind
NDSU Extension Service
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VARY YOUR VEGGIES
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Valuable Veggies
Vegetables
Low in calories
Low in fat
No cholestero
l Important vitamins
and minerals
Good source of
fiber
NDSU Extension Service
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Servings Are Measured In Cups
2 cups raw leafy greens
1 large tomato (3 inches)
1 cup peas
What counts as a cup?
NDSU Extension Service
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FOCUS ON FRUITS
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Fantastic Fruit
Fruit
Vitamins
FiberPhytochemical
s
Minerals
NDSU Extension Service
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Add More Fruit to Your Meals
Breakfast
• Top cereal or yogurt with fruit
Lunch
• Choose fruit options at restaurants
• Pack fruit in lunch
Dinner
• Add fruit to salads and dishes
• Serve fruit for dessert
NDSU Extension Service
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MAKE AT LEAST HALF YOUR GRAINS
WHOLE GRAINS
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Wholesome Grains
Whole Grain
s
Good source of
fiber
Source of magnesiu
m and selenium
Good source of
B vitamins
Good source of
iron
NDSU Extension Service
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Servings Are Measured In Ounce Equivalents
What counts as an ounce?
1 ounc
e
1 slice of bread
½ cup cooked pasta
1 small bagel
NDSU Extension Service
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What’s the Difference?
Refined grains
Whole grains
Endosperm
Bran
Germ
Endosperm
Bran
Endosperm
GermNDSU Extension Service
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GET YOUR CALCIUM-RICH FOODS
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Delicious Dairy
Dairy
Primary source of calcium
Good source of potassiu
m Choose low-fat or fat-free options
NDSU Extension Service
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Servings Are Measured In Cups
What counts as a cup?
1 cup milk
8 ounces yogurt
⅓ cup shredde
d cheese
NDSU Extension Service
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Mighty Milk
Calcium helps build
Bones Teeth Bone
mass
NDSU Extension Service
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Make Smart Dairy Choices
Choose fat-free milk and other dairy products to reduce daily fat intake
Milk
Yogurt
Cheese
NDSU Extension Service
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GO LEAN WITH PROTEIN
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Powerful Proteins
Protein
Building block for the body
Good source of B
vitaminsGood
source of iron, zinc
and magnesium
NDSU Extension Service
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Servings Are Measured In Ounce Equivalents
What counts as an ounce?
1 ounc
e
1 ounce cooked lean beef
1 egg
¼ cup cooked beans
NDSU Extension Service