MyPlate

- MyPlate was released in June 2011- Recommendations are for ages 2 and older

MyPlate

Fruits Group1. Use fruits as snacks,

salads or desserts.2. Choose whole or cut

up fruits more often than fruit juice.

Key Consumer Message:Make half your plate fruits and vegetables.

Boys 9-13 1 ½ c. daily

Boys 14-18 2 c. daily

Girls 9-18 1 ½ c. daily

FruitsApples, Blueberries

Peaches, Raspberries

Grapes, Pineapple,

Mango, Grapefruit,

Watermelon, Kiwi,

Cherries, Apricots

Cantaloupe, Papaya

Strawberries, Pears

Banana, Lemon,

Lime. Raisons,

Cranberry, Orange

100 % Fruit Juice Pomegranates,

Guava, Star fruit, Boysenberries

Apple Sauce, Coconut?

Vegetables Group1. Choose fresh, frozen,

canned or dried.2. Eat red, orange and

dark green vegetables.

Key Consumer Message:

Make half your plate fruits

and vegetables.

Boys 9-13 2 ½ c. dailyBoys 14-18 3 c. dailyGirls 9-13 2 c. daily

Girls 14-18 2 ½ c. daily

Vegetables

Carrots, Celery,

Yams, Tomatoes,

Squash, Lettuce,

Spinach, Sprouts,

Broccoli, Onions,

Tomato, Potatoes

Peas, Cauliflower,

Cabbage, Corn, Cucumbers, Zucchini

Green Beans, Jicama, Turnip, Bok Choy,

Brussel Sprouts,

Chinese Cabbage,

Asparagus, Leeks

Artichoke, Kale

Radish, Romaine

Water Chestnut

Protein Group1. Choose a variety of

different protein sources. 2. In place of some meat

and poultry, choose 8 oz. seafood per week.

3. Try grilling, broiling, poaching or roasting.

Key Consumer Message:Keep meat and poultry portions small and lean.

Boys 9-13 5 oz. daily

Boys 14-18 6 ½ oz. daily

Girls 9-18 5 oz. daily

ProteinsPlant Proteins:

Nuts: Walnuts, Almonds, Pistachios, Cashews, Pecans Filberts, Pine Nuts, Brazil

Seeds: Sesame, Sunflower, Flax, Pumpkin

Beans: Lima, Kidney, Black, Brown, Dried Peas, Lentils, Peanuts and Peanut Butter, Soy Beans and Tofu, Garbanzo, Humus, Edamane

Animal Proteins

Beef: Steak, Hamburger Roast Pork: Ham, Bacon, Sausage

Chicken, Turkey, Eggs, Elk, Venison, Bison, Duck

Fish: Halibut, Tilapia, Tuna, Trout, Catfish, Turbot, Salmon, Sardines

Seafood: Crab, Clams, Lobster, Shrimp, Oysters

Grains Group1. Choose 100% whole grain

cereals, breads, crackers, rice and pasta.

2. Check the ingredients list on food packages to find whole grain foods.

Key Consumer Message:Make half your grains whole grains.

Grains Whole Grains

Boys 9-13 6 oz. daily 3 oz. daily

Boys 14-18 8 oz. daily 4 oz. daily

Girls 9-13 5 oz. daily 2.5 oz. daily

Girls 14-18 6 oz. daily 3 oz. daily

GRAINS

Wheat, Rice, Corn

Oats, Barley, Rye

Buckwheat, Spelt

Quinoa, Millet, Popcorn

Foods made from Grains

Cereal, Bread

Muffins, Biscuits

Pancakes, Waffles

Bagels, Tortillas

Buns, Pasta

Corn Chips, Pasta

Granola Bars

Granola, Pizza Crust

Crackers

Dairy Group1. Low-fat or fat-free dairy

products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

Key Consumer Message:Switch to low-fat or fat-free milk. Get your calcium rich foods. Boys 9-18 3 c. daily

Girls 9-18 3 c. daily

Dairy

Made from Milk

Milk: fat free, 1%, 2%, Whole = red lid

Yogurt Cottage Cheese Ice Cream

Pudding

Cheese: Cheddar, Brie, Mozzarella, Swiss,

American, Blue, Ricotta, Feta, Parmesan

Nutrients: Calcium, Fat, Vitamin D,

Protein, Water

FOODS MADE FROM CREAM: (straight Fat) Butter, Cream Cheese, Sour Cream, Ice Cream,

Whip Cream

Wasted Calories

• Foods that are mostly processed with a lot of calories

• Not nutrient dense foods• Unnecessary calories

Deep Fried FoodsCooked Floating in bad Fat

Wasted Calories• Donuts• Chips• Fries• Churros• Egg rolls• Sweet and Sour• Orange Chicken• Fish Sticks• KFC Chicken• Scones

•Tempura

•Wontons

•Fry Bread

•Crispy Chicken Patties

•Chimichangas

•Tortilla Chips

•Crispy Taco Shells

•Onion Rings

•Hush Puppies

Be Physically Active Your Way

• Pick activities that you like.• Start slowly, at least 10

minutes at a time.• Every bit adds up.• Health benefits increase as

you spend more time being active.

www.myplate.gov

Be Physically Active Your Way

Walk, Run, Dance, Swim, TennisYoga, Zumba, Aerobics, Racket BallBasketball, Football, Hockey, Hike

Soccer, Lacrosse, Bike Riding, Rock ClimbIce Skate, Snow Shoe, Surfing, RappelRoller Blade, Lift Weights, Go to a GymSkate Board, Roller Blade, Tread Mill

Ski, Snow Board, Pilates, Stretch