Choose My Plate

food groups and other info

FRUITS and VEGETABLES

Fruits and vegetables provide lots of vitamins, minerals and dietary fiberBe sure to look for dark or bright colored fruits and vegetables for high levels antioxidantsEdible skin/peels increase fiber consumptionMinimally processed is best!

GRAINS

Whole grain foods are made with all three parts of the grain (bran, germ and endosperm)Whole grains are healthy choices while refined grains are less healthy and should be limitedGrains provide carbohydrates for energy100% whole grain is the best choice!

PROTEIN (MEAT AND BEANS)

Meat offers lots of protein but also contains high levels of saturated fat (solid fat: bad fat) – healthier meat choices should include lean cuts and should be baked, broiled or grilled to reduce the amount of fat consumedDry beans and peas offer lots of protein with very little (if any) fatNuts and seeds also offer lots of protein but are also high in unsaturated fat (liquid fat: good fat)Eggs are also good sources of protein

DAIRY

Low-fat and fat-free options are the healthier choicesDairy products include cheese and yogurt so drinking milk is not the only way to get calciumDairy alternatives like soy milk, almond milk, etc. provide calcium too

Dietary Guidelines for Americans 2010 promotes...

1. avoiding oversized portions2. increasing fruit, vegetable and whole grain

consumption 3. reducing saturated and trans fats

consumption4. reducing sugar and salt consumption

HUNGER VS APPETITE

Hunger is the need to eat because of food deprivation - energy and nutrients need to be replenished

Appetite is the desire to eat for taste and enjoyment - want to eat because it smells or looks good

BE ACTIVE

Being active is a big part of remaining healthyWalk, swim, dance, play sports, etc….. and have fun doing itA sedentary (sitting around too much) lifestyle can contribute to heart disease, diabetes, and more, so get moving!