Nutrition Information from My Plate Guidelines

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1 Nutrition Information from My Plate Guidelines Note: This information was compiled from the website: for participants in the 4-H Food Prep Contest 1/12/16. The information is subject to change as the website is updated, so keep checking for changes. This is just a basic summary since leaders were asking for a simplified version, so go to the website for complete details. Amounts of food you need to eat depend on age, sex and the level of physical activity. (Mona Easley, Benton Co. 4-H Volunteer) Why Eat the Fruit Food Group Make half your plate fruits and vegetables. Children: 4-8 years old 1 to 1-1/2 cups Girls: 9-13 years old 1-1/2 cups; years old 1-1/2 cups Boys: 9-13 years old 1-1/2 cups; years old 2 cups What counts as a cup? 1 cup sliced or diced, raw or cooked fruit including berries and melons 1 cup applesauce or mixed fruit (fruit cocktail) ½ cup dried fruit Health benefits: Eating a diet rich in vegetables and fruits as part of an overall healthy diet, may reduce risk for heart disease, stroke, certain types of cancer, obesity and type 2 diabetes Eating vegetables and fruits rich in potassium may lower blood pressure Eating fruits and vegetables that are lower in calories per cup instead of some other higher calorie foods may help lower calorie intake Most fruits are naturally low in fat, sodium and calories. None have cholesterol Fruits are sources of potassium, dietary fiber, vitamin C and folate

2 Why Eat the Vegetable Food Group? Make half your plate vegetables and fruits. Children: 4-8 years old 1-1/2 cups Girls: 9-13 years old 2 cups; years old 2-1/2 cups Boys: 9-13 years old 2-1/2 cups; years old 3 cups What counts as a cup? 1 cup raw or cooked vegetable 1 cup raw or cooked vegetable juice 2 cups leafy green vegetables Eating a diet rich in vegetables and fruits as part of an overall healthy diet, may reduce risk for heart disease, stroke, certain types of cancer, obesity and type 2 diabetes Eating vegetables and fruits rich in potassium may lower blood pressure, reduce risk of kidney stones and help to decrease bone loss Eating foods such as vegetables and fruits lower in calories per cup instead of higher-calorie food may help lower calorie intake Most vegetables are naturally low in fat and calories. None have cholesterol Vegetables are important for many nutrients including potassium, dietary fiber, folate, vitamin A and vitamin C

3 Why Eat Grains, Especially Whole Grains Food Group? At least half of all grains eaten should be whole grains Children: 4-8 years old 5 ounces Girls: Ages 9-13 years old 5 ounces; Ages years old 6 ounces Boys: Ages years old 6 ounces; Ages years old 8 ounces What counts as an ounce of grains? 1 slice of bread, 1 pancake or 1 tortilla 1 cup of ready-to-eat cereal ½ cup of cooked rice, cooked pasta or cooked cereal 5 crackers 1 mini bagel, ½ English muffin, 1 small biscuit or muffin 3 cups popped corn Eating whole grains as a part of a healthy diet may reduce risk of heart disease, reduce constipation, help with weight management and those fortified with folate, eaten before and during pregnancy helps prevent neural tube defects during fetal development Grains are important sources of many nutrients, dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals.

4 Why Eat Protein Food Group? Includes foods in the meat, poultry, fish, dry beans and peas, eggs, nuts and seed group. Dried beans and peas are also a part of the vegetable group. Children: 4-8 years old 4 ounces Girls: Ages 9-13 years old 5 ounces; Ages years old 5 ounces Boys: Ages 9-13 years old 5 ounces; Ages years old 6-1/2 ounces What counts as an ounce of protein? 1 small steak, 1 small hamburger, 1 small chicken breast, 1 small pork chop 1 egg 1 tablespoon peanut butter or almond butter; 2 tablespoons hummus ¼ cup cooked beans, ¼ cup tofu, 12 almonds; 24 pistachios; 7 walnut halves Proteins function as the building blocks for bones, muscles, cartilage, skin and blood B vitamins found in this food group help the body release energy, help the nervous system, aid in the formation of red blood cells, and help build tissues Iron carries oxygen in blood Magnesium used in building bones and releasing energy from muscles Zinc is necessary for biochemical reactions and helps the immune system function Meat, poultry, fish, dry beans and peas, eggs, nuts and seeds supply many nutrients including protein, B vitamins (niacin, thiamin, riboflavin,, and B6), vitamin E, iron, zinc and magnesium Omega-3 fatty acids are found in seafood Diets high in saturated fats raise bad cholesterol levels in the blood. This increases the risk for heart disease. Foods high in saturated fats are fatty cuts of beef, pork and lamb, regular ground beef, regular sausages, hot dogs, bacon, some luncheon meats, so limit the amount of these foods that you eat.

5 Why Eat Dairy Food Group? All fluid milk products and many foods made from milk are a part of this food group. Choose fat-free or low-fat dairy foods. Foods made from milk that have little or no calcium such as cream cheese, cream and butter are not a part of this food group. Calcium fortified soymilk is also part of Dairy Group. How much do we need each day? Children: 4-8 years old 2-1/2 cups Girls: Ages 9-13 years old 3 cups; Ages years old 3 cups Boys: Ages 9-13 years old 3 cups; Ages years old 3 cups What counts as cups in the Dairy Group? 1 cup milk, yogurt or pudding made with milk 1 cup frozen yogurt or calcium fortified soymilk 2 slices hard cheese (cheddar, mozzarella, Swiss, Parmesan) ⅓ cup shredded cheese or ½ cup ricotta cheese 1½ cup ice cream 2 cups cottage cheese Why It Is Important to Consume Oils? Oils are not a food group, but they do provide essential nutrients. Most fats you eat should be polyunsaturated or monounsaturated fats. Fish, nuts, cooking oils and salad dressings do not raise the bad cholesterol levels in the blood. They are also a major source of vitamin E in typical American diets. While consuming some oil is needed for health, oils still contain about 120 calories per tablespoon. Children: 4-8 years old 4 teaspoons Girls: Ages 9-13 years old 5 teaspoons; Ages years old 5 teaspoons Boys: Ages 9-13 years old 5 teaspoons; Ages years old 6 teaspoons

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