The USDA, the agency in charge of nutrition, has switched to a new symbol, a colorful plate.

Trying to send the same messages:• Eat a variety of foods. • Eat less of some foods and more of

others.

• Choosemyplate: is a system designed to help Americans make healthful food choices and to be active every day.

The plate reminds us…..

• Choose variety: The best meals have a balance of items from different food groups.

• Half of your plate should be vegetables and fruits.

• About one-quarter of your plate should be grains and one-quarter protein.

• Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.

• Avoid oversized portions.

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

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. daily

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

Girls 14-18 2 ½ c. daily

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. dailyBoys 14-18 6 ½ oz. dailyGirls 9-18 5 oz. daily

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. dailyBoys 14-18 8 oz. daily 4 oz. daily Girls 9-13 5 oz. daily 2.5 oz. dailyGirls 14-18 6 oz. daily 3 oz. daily

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

Grain Group Vegetable Group

Fruit Group

Dairy Group

Protein Group

BreadCerealPasta

Broccoli CarrotsGreen Beans

AppleGrapesBerries

MilkYogurtCheese

ChickenMeatEggs

The Food Groups

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups1.Whole Grains : Contain the entire kernel

• Oatmeal, Brown rice2.Refined Grains : (Processed) dietary fiber, iron, and many B

vitamins are removed during this process.• White bread , White riceKey Message: Make at least half of your

grains whole grains.

Grains

• Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group.

• Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

• Vegetables are organized into 5 subgroups, based on their nutrient content.

1. Dark Green Vegetables2. Starchy Vegetables3. Red & Oranges Vegetables4. Beans & Peas 5. Other Vegetables

Key Message: Make half your plate fruits and vegetables.

Vegetables

• Any fruit or 100% fruit juice counts as part of the Fruit Group.

• Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Key Message: Make half your plate fruits and vegetables.

Fruits

• All fluid milk products and many foods made from milk are considered part of this food group.

• Most Dairy Group choices should be fat-free or low-fat.Key Message: Switch to fat-free or low-fat (1%) milk.

Dairy

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Key

Proteins