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MyPlate

MyPlate. Fresno State Food Science and Nutrition Department - Dietetics Elizabeth Olivares Angelica Perez. Goals & Objectives . Goal: Learn what the macronutrients and micronutrients on your 3 day food recall -Grains -Protein -Vegetables -Oils/Fats -Fruits -Sodium

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MyPlate

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  1. MyPlate Fresno State Food Science and Nutrition Department - Dietetics Elizabeth Olivares Angelica Perez

  2. Goals & Objectives • Goal: • Learn what the macronutrients and micronutrients on your 3 day food recall -Grains -Protein -Vegetables -Oils/Fats -Fruits -Sodium -Dairy -Sugar • Objective: • You will be able to analyze your three day food recall, and evaluate the adequacies and importance of each macronutrient and micronutrient by writing 3 goals for yourselves.

  3. Did you meet your calorie needs? • Empty calories – calories from solid fats and/or added sugars. • Solid fats and added sugars add calories to the food but few or no nutrients. Examples: • Cakes, Cookies, Pastries • Sodas, Energy drinks, Sports and Fruit Drinks • Pizza, Cheese, Sausages, Hotdogs • Ice Cream • How many can you have? • About 13% of your daily calories • Females 19-30 yrs (2000 cals) • 260 empty calories allowance • Males 19-30 yrs (2400 cals) • 330 empty calorie allowance (1)

  4. Weight gain/loss • Weight gain can occur • +500 calories over recommended • Weight loss can occur • -500 calories over recommended (2)

  5. Grains • Two groups • Whole grains • Refined grains • You want to make at least half of you intake whole grain! • Recommendations : • 6 oz women age 19-30 • 8 oz men age 19-30 • Examples of 1 oz servings: • 1 slice of bread • 1 mini bagel (large bagel = 4 servings) • ½ cup cooked oatmeal • 6 in tortilla • ½ cup pasta (1)

  6. Vegetables • Two groups • Starchy • potatoes, corn, peas, water chestnuts • Non-Starchy • carrots, asparagus, celery, tomatoes • Recommendations: • Recommended 2 ½ cups women age 19-30 • Recommended 3 cups men age 19-30 • Examples of 1 cup servings: • 2 cup leafy greens • 1 cup chopped, sliced or diced vegetables • 12 baby carrots (1)

  7. Fruit Recommendations: • 2 cups women age 19-30 • 2 cups men age 19-30 • Examples of 1 cup servings: • 1 cup chopped, sliced or diced fruit • 8 large strawberries • 1 cup 100% juice • 32 seedless grapes (1)

  8. Dairy Recommendations: • Recommended 3 cups women age 19-30 • Recommended 3 cups men age 19-30 • Examples of 1 cup servings: • 1 cup milk or yogurt • ½ cup condensed milk • 1 ½ oz hard cheese • ex: cheddar, mozzarella, parmesan • 2 oz processed cheese • ex: American cheese • 1 ½ cups of ice cream • empty calories, high in sugar and fat! (1)

  9. Protein Includes: • Meats: Poultry, Beef, Pork, Veal • Seafood • Soy products • Eggs • Legumes/beans • Nuts and seeds Recommendations : • 5 ½ oz women age 19-30 • 6 ½ oz men age 19-30 Examples of 1 oz servings: • 1 oz meat • 1 egg • ½ oz nuts • 1 tbsp peanut butter or almond butter • ¼ cups of beans (1)

  10. Oils / Fats Includes: • nuts • fish • cooking oil • salad dressings Recommendations: • 6 tsp women age 19-30 • 7 tsp men age 19-30 • 20-35% fat calories • Saturated/Trans Fats (1, 2)

  11. Sodium Recommended <2300 mg/day • Equals 1 teaspoon Tips • Think fresh! • Avoid processed and canned foods when possible • Try smaller portions • Skip the salt • Avoid prepackaged seasoning mixes • Use fresh or dry spices and herbs • Ex: black pepper, curry, basil, rosemary • Choose foods low in sodium • Fresh fruit and vegetables are naturally low in sodium (1)

  12. Sugar Avoid high sugar foods • Ex: cakes, pastries, cookies Eat foods with natural sugars • fruits Substitute sugar sweeteners • Can help in lowering calorie intake • Can have side effects in digestion (1, 3, 4)

  13. References • Myplate. Choosemyplate Website. Available at:http://www.choosemyplate.gov/physical-activity/amount.html. Accessed March 25, 2013. • Nelms, MN, Sucher, K, Long,S. Nutrition Therapy and Pathophysiology, 2nd ed. Belmont, CA: Wadsworth/Thomas Learning; 2011. • Evidence Analysis Library. “What is the evidence from human subject research that consumption of polyols/ sugar alcohols is associated with metabollic or adverse effects in adults”.Available at: http://andevidencelibrary.com/conclusion.cfm?conclusion_statement_id=251505&highlight=sugar&home=1. Accessed March 29, 2013. • Mayo Clinic. Nutrition and Healthy Eating: Artificial sweetners and other sugar substitutes. Available at: http://www.mayoclinic.com/health/artificial-sweeteners/MY00073. Acessed March 29, 2013.

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