MyPlate. Lesson. By Carone Fitness. MyPlate
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1 Lesson By Carone Fitness Nutrition is the study of how the health of your body is influenced by the foods you eat. The foods that you consume provide your body with energy, build and maintain organs and tissues, and regulate life-sustaining body functions. Therefore, maintaining a proper diet is an essential component of living a healthy life. 1
2 My Plate In 2011 the USDA created a nutrition icon called to replace the previous food pyramid. This simplified icon maintains the same basic food groups as the food pyramid. It is set up in a way to help us remember what our meals should look like when we eat. Grain Group The Grain Group consists of any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. The Grain Group is divided into two subgroups: 1. Whole grains 2. Refined grains 2
3 Whole Grains Whole grains contain the entire grain kernel (the bran, germ, and endosperm). Examples include: Whole-wheat flour Cracked wheat Oatmeal Whole cornmeal Brown rice Refined Grains Refined grains have been processed so that the bran and germ portion of the grain kernel has been removed. This is done to give grains a finer texture and to improve the shelf life. However, doing so also removes dietary fiber, iron, and many B vitamins. Enriched refined grains mean some of the B vitamins and iron have been put back in. Examples include: White flour Degermed cornmeal White bread White rice 3
4 Key Message The key message for the Grain Group is to make at least half your grains whole grains. Fruit & Vegetable Groups Fruit and vegetables should make up a larger portion of your diet. They provide several important vitamins and minerals and aid in the body s vital metabolic functions. 4
5 Fruit Group Any fruit or 100% fruit juice counts as a member of the Fruit Group. Vegetable Group Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. 5
6 Vegetable Group The Vegetable Group is divided into five subgroups based on nutrient content. Dark green vegetables Orange vegetables Dry beans and peas Starchy vegetables Other vegetables It s important to eat a variety in order to receive different nutrients. Vegetable Subgroup Examples Dark Green Vegetables Broccoli Dark green leafy lettuce Romaine lettuce Spinach Orange Vegetables Butternut Squash Carrots Pumpkin Sweet potatoes Starchy Vegetables Potatoes Corn Green peas Dry beans and peas Black beans Kidney beans Navy beans Chickpeas Split peas Tofu Other vegetables Cucumbers Green beans Zucchini Tomatoes Onions Mushrooms 6
7 Key Message The key messages for the Fruit and Vegetable Groups is to make half your plate fruit and vegetables and to vary your veggies. Dairy Group All fluid milk products and many foods made from milk are considered part of the Dairy Group. Foods made from milk that retain their calcium content such as cheese, cottage cheese, and yogurt are part of the dairy group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. 7
8 Key Message The key message for the Dairy Group is to choose calcium-rich foods that are fat-free or low-fat. Protein Group All foods made from meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds are considered part of the Protein Group. Dry beans and peas are part of this group as well as the vegetable group. 8
9 Vegetarians For vegetarians or vegans who avoid meat or animal products, it is important to still supply the body with adequate amounts of protein. Additional sources of protein can be found in beans, nuts, soy, and even peanut-butter. It is important for vegetarians or vegans to educate themselves on which food sources provide which amino acids. This way they can combine different protein sources, known as complimentary proteins, to provide their body with all the essential nutrients and amino acids needed. Key Message The key message for the Protein Group is eat a variety of protein-rich foods and make lean or low-fat choices. 9
10 Fats and Oils Fats can be divided into solid fats and oils. Oils are fats that are liquid at room temperature, like the oils used in cooking. Oils are not a food group. However, they do provide some essential nutrients. They are recommended only in small amounts. Fats and Oils Solid Fats are fats that are solid at room temperature, like butter and shortening. Solid Fats generally provide little to no nutrient value and should be limited. 10
11 Empty Calories Empty calories are solid fats or added sugars that have little to no nutrient value. Examples include sodas, candy, pastries, donuts, pizza, sausages, and chips. Most people eat an unhealthy amount of empty calories. It is okay to eat a small amount of empty calories in correlation with a healthy diet. But, overall, empty calories should be avoided. Physical Activity Remember that a healthy lifestyle includes both a healthy diet and physical activity. The best way to increase your physical activity is to make it a regular part of your day. Taking the stairs or going for walks with friends are two examples of simple things you can do everyday. 11
12 Presented By Carone Fitness 12
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