Categorize foods based on MyPlate food groups. Identify major nutrients provided by each MyPlate food group. Identify how to count food portions in MyPlate.

 

Purpose:

Categorize foods based on MyPlate food groups. Identify major nutrients provided by each MyPlate food group. Identify how to count food portions in MyPlate.

Instructions

In this assignment, you will be “building a plate” for a day based on MyPlate. Let’s assume you need 2,000 calories per day.

1. Create a day of eating based on healthy foods that you like. List breakfast, lunch, and dinner, and even include some snacks if you wish.

2. Include beverages.

3.  ALL foods and beverages must have portion sizes! Make sure your portion sizes are listed in the measurements that we use on MyPlate (cups, ounces, tsp, Tbsp). Do not list things in grams, and do not say “one serving”. A “serving” is not a unit of measurement.

4. Make your meals realistic. For example, include condiments and things you cook with.

5. Make sure your food group totals match the goals. It’s OK to have some things that don’t count in a food group, in moderation (cooking fats, condiments, water, etc). 

6. Here are the food group goals to meet based on 2,000 calories:

Grains: 6 ounces

Fruits: 2 cups

Vegetables: 2-1/2 cups

Dairy: 3 cups

7. Make sure you follow the “healthy” recommendations for each food group on MyPlate. There are LOTS of resources to help you! You can read all about MyPlate (what counts in each food group, how to convert to ounces/cups, etc) in Module 7. recommendations for each food group on MyPlate. There are LOTS of resources to help you! 

You can also utilize the MyPlate website, which has tons of information on each food group. Here is an overview of each food group’s recommendations:

??Grains: Make at least half of your servings from whole grains

??Fruit: Choose more whole fruit rather than fruit juice

??Vegetables: Choose vegetables from all of the subgroups (choose a variety of types)

??Dairy: Choose low-fat; milk replacement beverages need to be calcium-fortified

??Protein: Choose lean meat choices most often; choose seafood, beans, nuts, and seeds frequently

Now answer the following questions:

1. List your entire day here. Specify breakfast, lunch, dinner, snacks (optional), and beverages. Make sure everything has a portion size! Also, make sure your meals are “realistic”, so include condiments, etc.

Here is an example of how to list the foods:

Breakfast:

2 slices toast with 2 Tbsp. peanut butter

1 cup low-fat milk

1 banana

Lunch:

1 grilled chicken sandwich (one whole bun and 3 ounces

meat)

½ cup coleslaw

1 cup apple juice

2. List all of the foods that count in the GRAINS group here, with the portion sizes. The goal is 6 ounces.

3. List all of your FRUITS here, with the portion sizes. The goal is 2 cups

4. List all of your VEGETABLES here, with the portion sizes. The goal is 2-1/2 cups.

5. List all of your DAIRY foods/beverages here, with the portion sizes. The goal is 3 cups.

6. List all of your PROTEIN foods here, with the portion sizes. The goal is 5-1/2 ounces (anywhere between 5-6 ounces is fine).

7. List foods and beverages that did not count in any food group. It’s OK to have these items, as long as it is not excessive – which can lead to high intakes of fat, sugar, or sodium.

Categorize foods based on MyPlate food groups. Identify major nutrients provided by each MyPlate food group. Identify how to count food portions in MyPlate.

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