On the Move - The MyPlate Way

What Is MyPlate?

MyPlate – a meal planning tool that… Teaches balance How to get all the

nutrients your body needs

Stay within your calorie limit.

Visit www.ChooseMyPlate.gov

MyPlate

Recommendations depend on:

Age Gender

Activity level

Keep this in mind

NDSU Extension Service

VARY YOUR VEGGIES

Valuable Veggies

Vegetables

Low in calories

Low in fat

No cholestero

l Important vitamins

and minerals

Good source of

fiber

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Servings Are Measured In Cups

2 cups raw leafy greens

1 large tomato (3 inches)

1 cup peas

What counts as a cup?

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FOCUS ON FRUITS

Fantastic Fruit

Fruit

Vitamins

FiberPhytochemical

s

Minerals

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Add More Fruit to Your Meals

Breakfast

• Top cereal or yogurt with fruit

Lunch

• Choose fruit options at restaurants

• Pack fruit in lunch

Dinner

• Add fruit to salads and dishes

• Serve fruit for dessert

NDSU Extension Service

MAKE AT LEAST HALF YOUR GRAINS

WHOLE GRAINS

Wholesome Grains

Whole Grain

s

Good source of

fiber

Source of magnesiu

m and selenium

Good source of

B vitamins

Good source of

iron

NDSU Extension Service

Servings Are Measured In Ounce Equivalents

What counts as an ounce?

1 ounc

e

1 slice of bread

½ cup cooked pasta

1 small bagel

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What’s the Difference?

Refined grains

Whole grains

Endosperm

Bran

Germ

Endosperm

Bran

Endosperm

GermNDSU Extension Service

GET YOUR CALCIUM-RICH FOODS

Delicious Dairy

Dairy

Primary source of calcium

Good source of potassiu

m Choose low-fat or fat-free options

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Servings Are Measured In Cups

What counts as a cup?

1 cup milk

8 ounces yogurt

⅓ cup shredde

d cheese

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Mighty Milk

Calcium helps build

Bones Teeth Bone

mass

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Make Smart Dairy Choices

Choose fat-free milk and other dairy products to reduce daily fat intake

Milk

Yogurt

Cheese

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GO LEAN WITH PROTEIN

Powerful Proteins

Protein

Building block for the body

Good source of B

vitaminsGood

source of iron, zinc

and magnesium

NDSU Extension Service

Servings Are Measured In Ounce Equivalents

What counts as an ounce?

1 ounc

e

1 ounce cooked lean beef

1 egg

¼ cup cooked beans

NDSU Extension Service