Name ______Period ______

My Plate Notes

Food guidelines are revised every 5 years: My Plate was released: ______

Fruits Group: I Need ______daily

  1. Use fruits as ______, salads or ______
  2. Choose ______or ______fruits more often than fruit juice
  3. Key Consumer Message: ______

Vegetables Group: I need ______daily

  1. Choose ______, frozen, canned or ______
  2. Eat ______,______or ______vegetables.
  3. Key Consumer Message: ______

Protein Group: I need ______daily

  1. Choose a ______of different protein sources
  2. In place of some meat and poultry, choose ______oz. ______per week.
  3. Try ______, broiling, poaching or roasting.
  4. Key Consumer Message: ______

Grains Group: I need ______daily

  1. Choose 100% ______grain cereals, bread, crackers, rice and pasta
  2. Check the ingredients list on food ______to find whole grain foods
  3. Key Consumer Message: ______

Dairy Group: I need ______daily

  1. ______-fat or fat-______daily products have the same amount of ______

and other essential nutrients as whole milk, but less fat and calories.

  1. Key Consumer Message: ______

Dietary Guidelines

  1. Eat ______dense foods:
  2. Nutrient dense means: ______
  3. Choosing foods that are nutrients dense are better for your overall health
  4. Balance ______to manage weight
  5. Control total calorie ______to manage body weight
  6. Increase physical ______and reduce “______”
  7. ______sodium, fats and added sugars, refined grains and alcohol.
  8. Reduce sodium intake to 2,300 milligrams per day (That’s only about ______)
  9. Too much sodium increases the risk of ______blood pressure.
  10. Sodium is usually added to ______foods, ______and diet drinks.
  1. ______vegetables, fruits, whole grains, milk, seafood and use oils in place of solid fats.
  2. Choose 8 oz. of ______products in the place of some meat and poultry per week.
  3. Build ______eating patterns that meet nutritional needs over time at an appropriate calorie level
  4. Building healthy habits ______will affect you ______
  5. Include physical ______as part of a healthy eating pattern
  6. 6-17 year olds should be active at least ______minutes or more each day.

Healthy Eating Patterns

  1. Balance Calories
  2. Enjoy you food, but eat ______
  3. Avoid ______portions
  4. Foods to increase:
  5. Make half your plate ______and ______
  6. Switch to ______-______or ______-______milk
  7. Make at least half your grains ______grains.
  8. Foods to reduce:
  9. Compare ______in foods like soup, bread and frozen meals; then choose foods with the ______numbers.
  10. Drink ______instead of sugary drinks.
  11. Oils
  12. Oils are not a food group, but they do provide ______nutrients
  13. Choose oils that provide ______fats
  14. I need ______oils daily
  15. Individual Caloric Needs
  16. Each person’s caloric needs depends on ______, ______and activity level
  17. My caloric needs are ______
  18. Empty Calories
  19. Foods that have solid ______and added ______add calories to food, but few or no nutrients.
  20. In some foods, like ______and ______ALL calories are empty calories.
  21. A small amount of empty calories are okay, but most people eat far more than what is ______
  22. My Daily Limit for Empty Calories is: ______