this video is about my plate equivalence so you should have seen this already in lesson two it's the image that's used to illustrate the recommendations given through dietary guidelines into consumer friendly format so one way that this is done is through the my plate image and you can see that on the my plate there's the different food groups there to indicate relative proportion of what we should get on our plate for each of these food groups when we take it one step further each of these food groups we have recommended number of equivalents that we need to consume in order to prevent chronic disease and have an overall healthy diet so in the dietary analysis assignment you're actually going to be putting in your information into the super tracker profile to get a sense of for your age gender productivity level height and weight how much how many equivalents from each of the food groups that you need to maintain your optimum health so grains is the first one now this is measured in ounce equivalents so um you might have maybe six ounce eight ounce equivalents that's recommended for you it's going to be different depending on your age or again your physicality level your gender and your height and weight but that profile that you set up in super tracker will really tell you how many equivalents you need in each of the few groups including grains but in order to figure out when you're consuming food how many equivalents you'd consume you need to know the quantity uh and the size and the amount of food you consumed and how that relates to equivalence so one ounce grain equivalent is the same as one slice of bread so i've got my food models here so this is just a standard slice of bread and this would be considered a one ounce equivalent so the next one is a half a cup of cooked rice cereal pasta is also a one ounce grain equivalent so this is a food model to show you if you can see uh hopefully you can distinguish this is spaghetti and this is actually a half a cup of spaghetti now pay attention uh make note that it's actually being spread out so it may look larger than what you think but that's this actually is a half a cup equivalent so this would be a one ounce grain equivalent so the next one is a one cup ready to eat cold cereal now i recognize that different cereals have different weights but for this cost just use the standard any kind of ready t cold cereal one cup is a one ounce grain equivalent so i've got in my baggie here maybe bring it closer to the camera you can see it's cornflakes and this is looking at a one cup uh one cup of corn flakes so this would be a one ounce equivalent so if you think about it you can maybe kind of imagine this in a bowl and it's it's a kind of a almost fits in my hand thinking that's about a cup so when you do your dietary analysis assignment you are going to have to estimate to the best of your ability uh i guess you could measure it out but that might seem a little cumbersome and cumbersome to do and may change behavior too eating behavior is from the research we find that so i you can just do your best guess as an estimate of how much you consume if you consume cold cereal so the next food group we're going to talk about is vegetables so vegetables and and choose my plate can be in any form so sometimes it surprises people but you can actually have a canned form or frozen form or juice and or a raw form and those are all part of the dietary guidelines now we recognize that some of the canned vegetables have added sodium so you may want to look at lower sodium options uh sometimes we know from research too that if you have something like a canned legume which can count as a vegetable you can actually rinse that and we know that if you rinse rinse it off it actually reduces sodium as well we have research to support that but what's nice about knowing that you can use canned and frozen is sometimes during the year those can be more affordable options and we're gonna and you'll learn about later that they actually can have better nutrient retention so how much is an equivalent well i showed you that example before and this is really what we what we see is that something that's raw or cooked vegetable goes straight across so a cup of raw or cooked vegetable is a one cup vegetable equivalent however we talk about our leafy greens or salad we have to consume double that in order to get the same amount of equivalent so for a one cup vegetable equivalent you need to consume two cups of leafy greens so what are the consumer messages well we recommend having five subgroups so that includes a variety of different colors in your diet now this you don't need to memorize the subgroups you just need to know what foods would fit into the vegetable group one's the limit ones that are recommended and then knowing what equivalents are but the five subgroups just for those who are interested include dark green orange deep yellow legumes starchy and other and the last thing is you can see on the plate that half of our plate really should be fruits and vegetables so vegetables falls within that as well so i want to show you a couple of examples from food models so if we look at green beans this is looking at a half a cup equivalent gonna kind of put it here so you can see that would be considered a half a cup of vegetable equivalent just goes right across here's a cup of carrot baby carrots so one cup of baby carrots would also be a one cup vegetable equivalent and when we look at leafy greens you can see here this is a food model of lettuce and a salad and this is one cup so this would only be a half a cup vegetable equivalent we'll come back to legumes in a little bit what about fruits well same thing here you can consume different forms so can frozen dried fruit juice and raw so what do we do for equivalence here well it really depends on what uh what we're consuming so if you have fresh frozen or canned fruit this just goes straight across so a one cup equivalent would be a one cup of those fresh frozen or canned fruit would be a one cup through equivalent what about when you eat a piece of fruit well this is a little bit different so approximately one large piece of fruit or two small pieces of fruit would be about a one cup fruit equivalent so what might be a small piece of fruit well you could think about that as maybe like an apricot if it's a smaller one that might uh that could fit there a large might be you know something like a large apple or orange what about dried fruit well you've taken the water out so we don't need to consume as much to have the same amount equivalent so a fourth a cup of dried fruit is actually a half a cup of fruit equivalent so let me give some examples here so here we've got we've got one cup of strawberries so again this would be a one cup fruit equivalent uh what else do i have let's see oh i've got some juice so this is a 3 4 cup of juice so this actually goes across as well so this is a 3 4 cup of juice and here i've got a a peach you could probably argue that this is a little bit bigger than a small piece of fruit so this is more of a medium-sized piece of fruit so probably i don't have medium up there but i would put it probably about a 3 4 cup equivalent because it's in between that one large and too small so i actually have a real pair in my office this is left over for my lunch today ready for me to have as a snack and i would say this is probably a little bit bigger than a small a little bit bigger than the small but maybe not quite even medium but i still probably would put it about 3 4 cup and i and sometimes what i do is i think in my mind if i cut this up what would it fit into and that sometimes gives me an idea of about how many equivalents it is again in your project when you do the dietary analysis you're going to have to think about in the context of estimation so you can think about in your head where would this fit in with cups and do your best to equivalate that okay oh there's my juice so again here's my go straight across so my example if there is a half a cup of juice which is a half a cup fruit equivalent however this cup is actually six ounces or three fourths of a cup of juice i would really encourage you to think about how big are your glasses that you use you might actually be surprised how much fluid you're getting through juice or milk based on your your size of your cup now of course those are healthy foods but we got to think about how many equivalents we need each day and most of us are probably for fruit or about a two cup equivalent so you may find that you actually are going above and beyond your equivalence now you might argue that you've heard fruits really healthy and that is true so if we go over our fruit equivalents maybe it's not so concerning however what i would say is that juice tends to have it's going to have more calories than you would in a piece of fruit and part of it's because think about how much or how many oranges you needed to squeeze in order to get this amount of juice so the idea is that you're actually going to have more calories here in this juice than you would by eating the orange itself so with calories is one of your concerns and we did talk about calorie control being part of a healthy diet now we probably want to think about limit uh thinking about how much we have of juice and making sure that we also get fruit for its fiber and also thinking about calorie control again you can have juice we just want to make sure it's within our recommendations and then we don't always just choose juice but we choose other fruit as well so same messages of vegetables half of your plate fruits and vegetables and here's my choosing whole or cut up fruits more often than fruit juice for the reasons i just mentioned what about dairy so what's important here is to remember that the recommendation is fat free or low fat so low fat referring to one percent so two percent or a whole dairy product is when we want to limit in our diet we want it we want to try to get more fat free or low fat options into our diet so what we see for equivalent of a one cup milk equivalent is a one cup of yogurt it's one and a half ounces of natural cheese two ounces of processed cheese two cups of cottage cheese one and a half cups of ice cream or one cup of calcium fortified soy milk so a couple of things here what is the difference between natural and processed cheese well processed cheese is things like velveeta or cheese spread or something that's packaged in uh individual slices um american cheese would be a good example of that natural cheeses are things like mozzarella or cheddar or gouda even things like some of the soft cheeses maybe uh uh maybe actual nacho cheese as well you can read the label to see whether or not it actually has natural cheeses listed swiss cheese uh some of my my favorite is uh havarti or gouda those are those are two of my favorite cheeses but there are a lot of different varieties out there for natural cheeses and you might wonder why is ice cream listed here isn't that one that we wouldn't want to get because it has higher amounts of sugar and it may also have if it's not a fat-free or low-fat it's definitely going to have higher amounts of fat and be a one-to-limit we definitely want to still say we would want to limit this uh this food because of the added sugars and potential added fats but what i would say is it still has calcium in it and so you can get some of that calcium within consuming ice cream but it's definitely not going to be one that we recommend to consume often and then for those who are lactose intolerant or who just don't like to drink dairy maybe they're vegan or vegetarian that you can substitute a soy milk that's been calcium calcium fortified and i would just make a note here so some people like almond milk more the almond milk actually doesn't fit into would not fit into the dairy group it's actually classified as a protein food because it's made from almonds so let's see what what dairy foods i have here so i've got an eight ounce fluid ounce of milk so this gives you a sense again of size of what that would be so this is one cup and then i also have a piece of cheddar cheese so this would this would be probably about an ounce and a half so this would be equivalent to a one cup milk or dairy equivalent okay one cup dairy equivalent again sometimes you'll know the size based on what's in the packaging but you may not know so you can do your best estimate of thinking about what how how your slices compare to this piece here protein foods this is measured in ounce equivalents so we think about one ounce of protein foods is equal to one ounce straight across of different types of meats so think about when you go to the restaurant and you order some kind of a steak now sometimes you can get a 20 ounce steak or even a larger steak or a smaller steak 12 ounce 16 ounce 20 ounce and what i will say is is once you figure out how many equivalents you need in the protein foods group you're going to recognize that those signs of steaks are much larger than what's needed now remember in context that overall we're talking about on average how much you're consuming in your overall diet however i would say that in some cases like that you may be wise to think about maybe cutting it in half or even smaller or sharing it so that you're really staying closer to what's recommended for you within the protein foods group so again straight across one ounce of any of those types of meats is a one ounce protein foods equivalent well what about other things like nuts and eggs peanut butter how does this work in legumes so a one one egg is equal to a one ounce protein foods equivalent a fourth a cup of cooked legumes or tofu is considered a one ounce protein foods equivalent a half ounce of nuts or seeds is considered a protein foods equivalent or one teaspoon of peanut butter so uh with this the consumer message is prepared with little or no added fat so let's see what kind of protein foods i have here well i've got a hamburger and here you can really see that this really fits in the palm of my hand when we talk about meat we often talk about a three ounce equi so this is three ounces and often we talk about how the palm of our hand is about a three ounce equivalent of meat so they can give you a sense of estimation what about chicken so if you see the chicken best in the store that i see this is about half the size of what we normally get in a chicken breast and in some cases it might even be chicken breast might be three times the size depending on the type of chicken breast you you you purchase so but when we think about a serving an equivalent of well this is a three ounce equivalent and when we think about a three ounce equivalent equivalent equilibrium this would fit also in the palm of my hand so just think about that the next time you have chicken breasts think about in the context of what's recommended for you each day and how much you actually are consuming the last one i have here is legumes so this is actually a half a cup of legumes so here again kind of show it in my hand there's a half a cup of legumes and so this would be actually a two ounce protein foods equivalent in half a cup of cooked legumes two ounce protein foods equivalent so i want to make a final statement about legumes legumes is an interesting food because it actually can fit into two different food groups so it's really rich in fiber which makes it like a vegetable because vegetables are have a rich are rich in fiber however they also are really great they also have um protein and and they're a good source of protein and so in that way they're like meat so it's very interesting because you can actually count it in both so this half a cup of legumes could be counted as a protein food which we just did in the last slide so this half a cup would be a two ounce two ounce protein foods equivalent but if i counted it as a vegetable then this half a cup of legumes would be a half a cup of vegetable equivalent so now when you do your assignments only count it in one do not count it in both granted yes you're definitely consuming this you're getting both the fiber and the protein and the other nutrients in it but when we look at how we classify it based on choosing my plate and dietary guidelines we're just going to classify into one of those groups so how do you decide which one to classify into well i kind of do it like this with my own diet if i'm let's say i'm consuming uh one day i'm consuming uh i'm not getting a lot of other types of protein foods but i am getting legumes then i'm going to count in my protein foods group but maybe on another day i'm getting other types of protein foods but my vegetable group isn't as high as or i see that i haven't had as much vegetables but i have plenty of protein foods then i'm going to count it as a vegetable but ultimately you do get the nutrients regardless of where you count it but remember on your assignments just to count it into one and make sure you understand uh the equivalence if it were put in the protein foods group and the equivalence of reputable vegetables so what about practicing food group equivalence this is a lot of information how are you how can you really try to hone in and understand and be able to memorize all this information well these are just some ideas so you can definitely use the canvas module activity to be able to reinforce these concepts uh including the exam review that's that will be on canvas as well you could go to the ta office during their hours to practice you could make flash cards and practice yourself but ultimately i think the fun thing about this class is that you can take the information you're learning today and just start applying it into real life and so you think about it if you understand how many equivalents you need in each food group as you're consuming food throughout the day you can kind of be estimating in your mind how you're doing at each meal so i would encourage you as you're eating practice practice yourself i'm thinking about okay what's the size and how many equivalents would that be what food groups to go into what are the nutrients that are high in this food i think that would really help you to if you if you practice with yourself and what you eat i think it'll help you to better understand this information and honestly this is what i do in real life i think about kind of what i've eaten in the day and think about okay how many equivalents have i had what do i need to add to this next meal or do i need to have additional snack to kind of get me up to where my recommendations are so i'd encourage you again to think about how you can apply this directly into your own life right away so i hope this video was helpful if you do have questions i know sometimes this is a tricky uh area to think about equivalence and think about all the things you need to memorize if you have questions don't hesitate to reach out to me or to the taste