My Plate Equivalence Lecture Notes

Introduction

• My Plate Image: Used to implement dietary guidelines in a consumer-friendly format.
• Objective: Understand food group equivalents to prevent chronic diseases and maintain a healthy diet.

Dietary Analysis Assignment

• Input your personal details (age, gender, activity level, height, weight) into the Super Tracker profile.
• Determine the number of equivalents required from each food group for optimal health.

Grains

• Measured in Ounce Equivalents:
  • 1 ounce grain equivalent is equal to:
    • 1 slice of bread
    • 1/2 cup of cooked rice, cereal, or pasta
    • 1 cup of ready-to-eat cold cereal
• Estimation: Use best guess for dietary analysis, though measuring can alter eating behavior.

Vegetables

• Forms: Can be canned, frozen, juice, or raw.
• Equivalents:
  • 1 cup of raw or cooked vegetable = 1 cup vegetable equivalent
  • 2 cups of leafy greens = 1 cup vegetable equivalent
• Consumer Messages:
  • Include a variety of colors in diet.
  • Five subgroups: Dark green, orange/deep yellow, legumes, starchy, and other.

Fruits

• Forms: Fresh, frozen, dried, juice, or raw.
• Equivalents:
  • 1 cup fresh, frozen, or canned fruit = 1 cup fruit equivalent
  • 1 large or 2 small pieces of fruit = 1 cup equivalent
  • 1/4 cup dried fruit = 1/2 cup fruit equivalent
• Consumer Messages:
  • Half the plate should be fruits and vegetables.
  • Choose whole or cut-up fruits over fruit juice for less calorie intake and more fiber.

Dairy

• Recommendation: Fat-free or low-fat (1%) options.
• Equivalents:
  • 1 cup milk or yogurt = 1 cup dairy equivalent
  • 1.5 oz natural cheese or 2 oz processed cheese
  • 2 cups cottage cheese = 1 cup dairy equivalent
  • 1 cup calcium-fortified soy milk
• Note on Alternatives: Almond milk is classified as a protein food.

Protein Foods

• Measured in Ounce Equivalents:
  • 1 oz meat = 1 oz protein foods equivalent
  • 1 egg, 1/4 cup cooked legumes or tofu, 1/2 oz nuts/seeds, or 1 Tablespoon peanut butter = 1 oz equivalent
• Consumer Messages: Prepare with little or no added fat.

Legumes

• Dual Classification: Can count as either a protein food or vegetable.
• Equivalents:
  • 1/2 cup legumes as protein = 2 oz protein foods equivalent
  • 1/2 cup legumes as vegetable = 1/2 cup vegetable equivalent

Practical Application

• Reinforcement: Use Canvas module activities, attend TA office hours, and make flashcards.
• Real-Life Application: Estimate equivalents in daily meals to meet dietary recommendations.

• Questions: Reach out to instructor or TA for further clarification.