Choose My Plate: Learning Healthy Food Choices

Introduction

• Choose My Plate: Developed to make food selection easier.
• Visual Tool: Helps visualize what should be on your plate and in what proportion.
• Benefits: Improves energy, reduces health risks, and promotes well-being.

Transition from Food Guide Pyramid

• Food Guide Pyramid (1992): Difficult to follow with unclear guidelines.
• MyPlate Icon: Easier to visualize and apply.

MyPlate Guidelines

1. Fruits and Vegetables: Make half your plate fruits and vegetables.
2. Grains: One quarter of the plate should be grains.
3. Proteins: One quarter of the plate should be protein.
4. Dairy: Includes dairy for nutritional balance.

10 Tips for a Great Plate

• Balance Calories: Enjoy food but eat less.
• Portion Control: Avoid oversized portions.
• Whole Foods: Eat fruits, vegetables, and whole grains often.
• Low-Fat Dairy: Switch to fat-free or low-fat milk.
• Reduce Fats and Sugars: Eat less solid fats, sugars, and salt.
• Sodium Comparison: Compare sodium in foods.
• Drink Water: Choose water over sugary drinks.

Detailed Look at Food Groups

Vegetables

• Variety and Color: Darker colors are richer in vitamins and minerals.
• Subgroups: Dark green, red and orange, beans and peas, starchy, and other vegetables.

Fruits

• Variety and Color: Important for nutritional diversity.
• Forms: Fresh, canned, frozen, or dried fruits.

Grains

• Whole vs Refined: Make at least half grains whole grains.
• Examples: Whole wheat flour, oats, quinoa.

Dairy

• Nutrient Benefits: Vitamin D, potassium, phosphorus, calcium.
• Choices: Fat-free or low-fat options are preferred.

Proteins

• Variety and Lean Choices: Include plant-based options like beans, nuts, and seeds.
• Omega-3 Rich Fish: Salmon, tuna, mackerel.

Hydration

• Water: Essential for bodily functions and should be prioritized over sugary drinks.

Managing Empty Calories

• Sources: Cakes, sodas, pastries, energy drinks, etc.
• Strategies to Reduce: Opt for lower-fat and sugar-free versions where possible.

Physical Activity

• Types and Intensity Levels: Sedentary, moderately active, and active categories.
• Health Benefits: Enhances mood, brain power, and metabolism.
• Moderate and Vigorous Activities: Choose activities based on preference and intensity.
• Examples: Walking, gardening, dancing, swimming.

Calorie Balance

• Importance: Balancing calorie intake with physical activity.
• Resource: www.choosemyplate.gov for personalized plans.

Reading Food Labels

• Key Components: Calories, serving sizes, added sugars, whole grains.

Eating Out Tips

• Healthy Choices: Opt for water, whole grains, salads, and grilled items.
• Portion Control: Share meals or order smaller portions.

Conclusion

• Habitual Healthful Eating: Necessary for getting essential nutrients.
• Online Resources: Use the MyPlate website for guidance and planning.

By adhering to the MyPlate model and incorporating a variety of foods, you can ensure a balanced and nutritious diet.