What’s on Your Plate?

Nutrition 439Casey Mast, Sara Bennion, Rachel Hanson, Loni

Mandigo

What are the Six Food Groups?

Vegetables

Fruit

Grains

Proteins

Dairy

Oils

Vegetables: Which is the correct serving?

Which represents a correct serving size of vegetables? A.) one pound of peas

B.) Three cups of raw carrots

C.) One shopping cart of onions

D.) ½ cup cooked broccoli

Vegetables

Aim for 2-3 cups of vegetables per day

Raw or cooked veggies count! Carrot Sticks Baked potatoes Broccoli with cheese! Vegetable Soup Tomato Spaghetti Sauce

Most Americans generally get less than two servings of veggies a day

Fruits: Which is the correct serving?

Which represents a correct serving size of fruit? A.) One bucket of cherries

B.) A bunch of bananas

C.) One grape

D.) ½ cup blueberries

Fruits

1.5 - 2 cups are recommended daily That is at least 3 servings a day

Examples of 1 serving: One small apple is 1 /2 cup 2 tablespoons of dried fruit is 1 serving 1 small orange is 1 serving ½ medium banana is a serving

Grains:Which is the correct serving?

Which represents the correct serving size for grains? A.) One loaf of bread

B.) A bowl of white rice

C.) One stack of pancakes

D.) ½ cup oatmeal

Grains

Aim for 5-6 servings of grains per day

Try to make at least half your grains whole grains Oatmeal and granola Whole wheat bread and pasta Quinoa, barley, millet Wheat bagels with seeds

Limit refined grains White bread and flour White rice Plain bagels

Protein:Which is the correct serving?

Which represents the correct serving size for protein? A.) Five pieces of bacon

B.) 1 can of black beans

C.) Seven hot dogs

D.) ¼ cup of tofu

Protein

Protein sources can be meat, fish, nuts, seeds, beans or peas

The protein group is measured in what’s called “ounce equivalents” – aim for 5 a day Ounce equivalents vary depending on the

protein source 1 oz lean meat, fish or poultry ½ oz nuts or seeds 1 Tablespoon of nut butter ¼ cup of beans or peas

Dairy:Which is the correct serving?

Which represents the correct serving size for dairy? A.) One gallon of milk

B.) One gallon of ice cream

C.) A mountain of whipped

cream

D.) 1 cup of yogurt

Dairy

Try to get 3 cups of dairy products per day

Aim for low fat or skim milks, cheeses and yogurt Dairy products give you Calcium to help build strong

bones and teeth Adding fresh or dried fruit and granola to your yogurt

will help you meet your fruit and grains recommendations too!

Or, with your parent’s help, try making a smoothie!

• In a blender combine• ½ banana• A handful of blueberries• 1 cup of milk• Some ice cubes

• Delicious!

Oils:Which is the correct serving?

Which represents the correct serving size for oils? A.) 1 stick of margarine

B.) A bucket of lard

C.) 1 cup of salad dressing

D.) One tablespoon of butter

Oils

Oils and fats should be used sparingly because they have very little nutritional value

Limit your added oils to about 1 Tablespoon of Salad dressing Mayonnaise Margarine Other fats or oils

That’s about the size of your thumb!

Sugar!

Sugar and candy are what is called “free foods”

Try to limit your intake to 3 servings per day and spread them out throughout the day What counts as a serving?

One piece of hard candy One vanilla wafer 1 frozen ice cream popsicle

My Human Plate

Take handouts of food and make yourselves into a realistic plate

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