NUTRITION

MY PLATE

1. Grains2. Protein3. Fruits4. Vegetables5. Dairy6. Oils

1. FRUITS• Eat your fruit• 100% Juice. If you

decide to drink juice.– Hi-C, Hawaiian

Punch, Sunny Delight, etc. DON’T COUNT!!!

http://www.choosemyplate.gov/food-groups/fruits.html#

2. GRAINS• Refined and Whole

Grains• REFINED- milled

which removes bran, germ, fiber, iron, and B-Vitamins

• WHOLE- contain entire grain kernal.

• http://www.choosemyplate.gov/food-groups/grains.html

3.VEGATABLES

• Dark Green, starchy, red/orange, others, beans/peas.

• http://www.choosemyplate.gov/food-groups/vegetables.html

4. PROTEIN• Choose lean meat and

poultry.• Choose seafood with

high Omega-3 fats in them.

• Choose low sodium processed meats.

• Choose nuts and seeds that are low/no sodium.

• http://www.choosemyplate.gov/food-groups/protein-foods.html

5. DAIRY

• Calcium, protein, vitamin D, potassium.

• 3 Cups.• http://www.choose

myplate.gov/food-groups/dairy.html

6. OILS

• Used for cooking.• Need fat in oil for body

functions.• Help with heart and

provide vitamin E.• http://www.choosemyp

late.gov/food-groups/oils.html

SERVING SIZES

• FRUITS- 1 ½ Cups• VEGGIES- 2 ½ Cups• GRAINS- 6-8oz.

(half need to be WHOLE grains).

• PROTEIN- 5oz.• DAIRY- 3 Cups• OILS- 6 Teaspoons

NUTRIENTS

• FRUITS- Potassium, Vitamin C, Fiber, Folate.

• VEGATABLES- Potassium, Vitamin A, Vitamin C, Fiber, Folate.

• A- helps with hydration/blood pressure.

• VIT. C- repairs cuts, skin, fights infections

• FIBER- keeps you full, helps with cholesterol.

• FOLATE- helps form blood cells.

NUTRIENTS

• IRON- carries blood cells and helps form hemoglobin.

• B Vit.- give you energy and help your metabolism.

• MAGNESIUM- builds bones.

• SELENIUM- protects cells from oxidation.

• GRAINS- Fiber, B Vitamins, Iron, Magnesium, Selenium.

NUTRIENTS

• PROTEIN- B Vit., Vit. E., Iron, Magnesium, Zinc.

• Builds muscle, hormones, helps absorb vitamins.

• Releases energy from carbohydrates and forms blood cells.

• Zinc helps immune system function.

• Contains EPA/DHA.

NUTRIENTS

• DAIRY- Calcium, Vitamin D, Potassium, Protein.

• Builds bones.• Prevents

osteoporosis

NUTRIENTS

• Does not raise cholesterol.

• Helps fight free radicals in body.

• Protein.

• OILS- Omega 3,6,9 fatty acids, Vitamin E.