The Food Groups on Your Plate

The Dietary Guidelines of 2010 and the My Plate are recommendations for the general public from age 2.

My Plate illustrates the five food groups using the table setting.  It replaces the food guide pyramid. The purpose is to help Americans make better choices from every food group, find balance between food and physical activity, and to get the most nutrition based on calorie needs.

                                                  

The primary messages include:

Ø  Enjoy your food, but eat less.

Ø  Avoid oversized portions.

Ø  Make half your plate fruits and vegetables.

Ø  Switch to fat-free or low-fat (1%) milk.

Ø  Make at least half your grains whole grains.

Ø  Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.

Ø  Drink water instead of drinks with sugar.

                                                        

                

The Vegetable Group

¶ Dark green leafy vegetables, red and orange vegetables, beans and peas, starchy vegetables, and other vegetables

·         Starchy vegetables include cow peas, field peas, black-eyed peas, green bananas, green peas, lima beans, plantains, potatoes, taro, water chestnuts

·         Other vegetables include artichokes, asparagus, avocado, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, green peppers, iceberg lettuce, mushrooms, okra, onions, parsnips, turnips, wax beans, zucchini

¶  1-3 cups are recommended daily depending on age, gender and physical activity.

¶  In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup.

The Fruit Group

¶ 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.

¶ 1-2 cups are recommended daily depending on age, gender and physical activity.

¶  In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup.

The Grains Group

¶  Whole Grains consists of:

·         Whole wheat flour, Bulgur, Oatmeal, Whole cornmeal, Brown rice

¶  Refined grains (bran and germ have been removed) consists of:

·         White flour, White bread, White rice, Degermed cornmeal

¶  Make sure the word “enriched” is included in the grain name.

¶  3-8 ounce equivalents are recommended daily depending on age, gender and physical activity.

¶  In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent.

The Dairy Group

²  All fluid milk products and many foods made from milk are considered part of this food group.

²  Most Dairy Group choices should be fat-free or low-fat.

²  Foods made from milk that retain their calcium content are part of the group.

²  Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group. 

²  Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of this group.

¶  2-3 cups are recommended daily depending on age group.

¶  In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup.

¶  For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated.

¶  Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage).

¶  Enzyme preparations can be added to milk to lower the lactose content. 

¶  Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide other nutrients found in dairy products.

The Protein Foods Group

¶  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.

¶  Beans and peas are also part of the vegetable group.

¶  Select a variety of protein foods to improve nutrient intake and health benefits.

¶  Include at least 8 ounces of cooked seafood per week.

¶  Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.

¶  Young children need less, depending on their age and calorie needs.

¶  Vegetarian options in the protein foods group include beans and peas, processed soy products, and nuts and seeds.

¶  Meat and poultry choices should be lean or low-fat. 

¶  2-6 ½ ounce equivalents are recommended depending on age, gender and physical activity.

¶  In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent.

¶  The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.

¶  The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.

¶  Choose extra lean ground beef. The label should say at least “90% lean.”

You may be able to find ground beef that is 93% or 95% lean.

¶  Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. 

¶  Choose unsalted nuts and seeds to keep sodium intake low.

Be Cautious of the Following

¶ Oils

·         They are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA recommendations for foods to eat.

·         Oils contain essential fatty acids and they are also a major source of Vitamin E.

·         1 teaspoon of oil or solid fat provides about 45 calories.

·         Foods naturally high in oils are nuts, olives, avocados, and fatty fish such as salmon.

·         Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats.

·         Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats.

·         Oils from plant sources (vegetable and nut oils) do not contain any cholesterol.

·         3-7 teaspoons of oil is recommended daily depending on age, gender or physical activity.

¶ Empty Calories

·         They are calories from solid fats and added sugars with little or no nutrients.

·         Solid fats are solid at room temperature, like butter and shortening.  They come from many animal foods and can be made from vegetable oils through hydrogenation. Examples are:

ü  Butter

ü  Milk fat                             

ü  Beef fat (tallow, suet)

ü  Chicken fat

ü  Pork fat (lard)

ü  Stick margarine

ü  Shortening

ü  Partially hydrogenated oil

·         Most solid fats are high in saturated fats and/or trans fats and have less monounsaturated or polyunsaturated fats.

·         Saturated fats and trans fats tend to raise “bad” (LDL) cholesterol levels in the blood.

·         Cut back on solid fats to lower the risk for heart disease.

·         Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared. 

·         Solid fats and added sugars can make a food or beverage more appealing, but they can add a lot of calories.

·         Most common sources of empty calories in the American diet are:

ü  Cakes, cookies, pastries, donuts, croissant

ü  Soda, energy drinks, sports drinks, fruit drinks

ü  Candies

·         It is important to limit empty calories to the amount that fits your calorie and nutrient needs as they add up very quickly.