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My Plate nutrition is the amount of nutrients you need for your everyday health, Lecture notes of Kinesiology

The U.S. Department of Agriculture (USDA) created MyPlate, an easy-to-follow food guide, to help parents to figure out how to feed their kids nutritious, balanced meals. The colorful divided plate includes sections for vegetables, fruits, grains, and protein foods.

Typology: Lecture notes

2022/2023

Uploaded on 11/02/2023

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The benefits of healthy eating add up over time, bite by bite. Small changes matter.
Start Simple with MyPlate.
A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s
important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When
deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.
Food Group Amounts for 2,600 Calories a Day for Ages 14+ Years
2 cups
Focus on whole fruits
Focus on whole fruits that
are fresh, frozen, canned, or
dried.
3 ½ cups
Vary your veggies
Choose a variety of colorful
fresh, frozen, and canned
vegetables—make sure to
include dark green, red, and
orange choices.
9 ounces
Make half your grains
whole grains
Find whole-grain foods by
reading the Nutrition Facts
label and ingredients list.
6 ½ ounces
Vary your protein routine
Mix up your protein foods to
include seafood; beans, peas,
and lentils; unsalted nuts and
seeds; soy products; eggs;
and lean meats and poultry.
3 cups
Move to low-fat or fat-free
dairy milk or yogurt
(or lactose-free dairy or
fortified soy versions)
Look for ways to include dairy
or fortified soy alternatives at
meals and snacks throughout
the day.
Choose foods and beverages with less
added sugars, saturated fat, and sodium.
Limit:
• Added sugars to less than 65 grams a day.
• Saturated fat to less than 29 grams a day.
• Sodium to less than 2,300 milligrams a day.
Be active your way:
Children 6 to 17 years old should move
60 minutes every day. Adults should be
physically active at least 2 ½ hours per week.
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Download My Plate nutrition is the amount of nutrients you need for your everyday health and more Lecture notes Kinesiology in PDF only on Docsity!

The benefits of healthy eating add up over time, bite by bite. Small changes matter.

Start Simple with MyPlate.

A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s

important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When

deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.

Food Group Amounts for 2,600 Calories a Day for Ages 14+ Years 2 cups

Focus on whole fruits

Focus on whole fruits that are fresh, frozen, canned, or dried. 3 ½ cups

Vary your veggies

Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices. 9 ounces

Make half your grains

whole grains

Find whole-grain foods by reading the Nutrition Facts label and ingredients list. 6 ½ ounces

Vary your protein routine

Mix up your protein foods to include seafood; beans, peas, and lentils; unsalted nuts and seeds; soy products; eggs; and lean meats and poultry. 3 cups

Move to low-fat or fat-free

dairy milk or yogurt

(or lactose-free dairy or

fortified soy versions)

Look for ways to include dairy or fortified soy alternatives at meals and snacks throughout the day.

Choose foods and beverages with less

added sugars, saturated fat, and sodium.

Limit:

  • Added sugars to less than 65 grams a day.
  • Saturated fat to less than 29 grams a day.
  • Sodium to less than 2,300 milligrams a day.

Be active your way:

Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 ½ hours per week.

MyPlate Plan

Write down the foods you ate today and track your small changes, bite by bite.

Food group targets for a 2,600-calorie* pattern are: Write down your food choices for each food group. Did you reach your target?

2 cups

1 cup of fruits counts as

  • 1 cup raw or cooked fruit; or
  • ½ cup dried fruit; or
  • 1 cup 100% fruit juice. Yes No

3 ½ cups

1 cup of vegetables counts as

  • 1 cup raw or cooked vegetables; or
  • 2 cups leafy salad greens; or
  • 1 cup 100% vegetable juice. Yes No

9-ounce equivalents

1 ounce of grains counts as

  • 1 slice bread; or
  • 1 ounce ready-to-eat cereal; or
  • ½ cup cooked rice, pasta, or cereal. Yes No

6 ½ -ounce equivalents

1 ounce of protein foods counts as

  • 1 ounce seafood, lean meats, or poultry; or
  • 1 egg; or
  • 1 Tbsp peanut butter; or
  • ¼ cup cooked beans, peas, or lentils; or
  • ½ ounce unsalted nuts or seeds. Yes No

3 cups

1 cup of dairy counts as

  • 1 cup dairy milk or yogurt; or
  • 1 cup lactose-free dairy milk or yogurt; or
  • 1 cup fortified soy milk or yogurt; or
  • 1 ½ ounces hard cheese. Yes No

Limit:

  • Added sugars to less than 65 grams a day.
  • Saturated fat to less than 29 grams a day.
  • Sodium to less than 2,300 milligrams a day. Did you reach your target?
Yes
No

Be active your way:

Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least

2 ½ hours per week.

Did you reach your target?

Yes
No
  • This 2,600-calorie pattern is only an estimate of your needs. Monitor your body weight and adjust your calories if needed. FNS-904- July 2021 USDA is an equal opportunity provider, employer, and lender. Dietary Guidelines for Americans