Science Unit 7 Assignment Nutrition Paper

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The benefits of healthy eating add up over time, bite by bite. Small changes matter. Start Simple with MyPlate.

A healthy eating routine is important at every stage of life and can have positive effects that add up over time. It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.

Food Group Amounts for 2,400 Calories a Day for Ages 14+ Years

2 cups

Focus on whole fruits

Focus on whole fruits that are fresh, frozen, canned, or dried.

3 cups

Vary your veggies

Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices.

8 ounces

Make half your grains whole grains

Find whole-grain foods by reading the Nutrition Facts label and ingredients list.

6 ½ ounces

Vary your protein routine

Mix up your protein foods to include seafood; beans, peas, and lentils; unsalted nuts and seeds; soy products; eggs; and lean meats and poultry.

3 cups

Move to low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions)

Look for ways to include dairy or fortified soy alternatives at meals and snacks throughout the day.

Choose foods and beverages with less added sugars, saturated fat, and sodium. Limit:

• Added sugars to less than 60 grams a day.

• Saturated fat to less than 27 grams a day.

• Sodium to less than 2,300 milligrams a day.

Be active your way:

Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 ½ hours per week.

MyPlate Plan Write down the foods you ate today and track your small changes, bite by bite.

Food group targets for a 2,400-calorie* pattern are: Write down your food choices for each food group.

Did you reach your target?

2 cups 1 cup of fruits counts as • 1 cup raw or cooked fruit; or • ½ cup dried fruit; or • 1 cup 100% fruit juice.

Yes

No

3 cups 1 cup of vegetables counts as • 1 cup raw or cooked vegetables; or • 2 cups leafy salad greens; or • 1 cup 100% vegetable juice.

Yes

No

8-ounce equivalents 1 ounce of grains counts as • 1 slice bread; or • 1 ounce ready-to-eat cereal; or • ½ cup cooked rice, pasta, or cereal.

Yes

No

6 ½ -ounce equivalents 1 ounce of protein foods counts as • 1 ounce seafood, lean meats, or poultry; or • 1 egg; or • 1 Tbsp peanut butter; or • ¼ cup cooked beans, peas, or lentils; or • ½ ounce unsalted nuts or seeds.

Yes

No

3 cups 1 cup of dairy counts as • 1 cup dairy milk or yogurt; or • 1 cup lactose-free dairy milk or yogurt; or • 1 cup fortified soy milk or yogurt; or • 1 ½ ounces hard cheese.

Yes

No

Limit: • Added sugars to less than 60 grams

a day. • Saturated fat to less than 27 grams

a day. • Sodium to less than 2,300 milligrams

a day.

Did you reach your target?

Yes

No

Be active your way:

Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 ½ hours per week.

Did you reach your target?

Yes

No

* This 2,400-calorie pattern is only an estimate of your needs. Monitor your body weight and adjust your calories if needed.

FNS-904-27 July 2021

USDA is an equal opportunity provider, employer, and lender.

Dietary Guidelines for Americans

  1. Text Field 17: 2/3 cup Banana
  2. Text Field 18: 1/4 cup mixed berries
  3. Text Field 19: 1 1/3 cup of apples
  4. Check Box 50: Yes
  5. Check Box 51: Off
  6. Text Field 20: 2 cups mixed greens
  7. Text Field 21: 1/2 cup avacado
  8. Text Field 22: 1 cup of brussel sprouts
  9. Check Box 52: Yes
  10. Check Box 53: Off
  11. Text Field 23: (4 oz) 1 whole wheat bagel
  12. Text Field 24: (3.5 oz) 1/2 cup quinoa
  13. Text Field 25: (3 oz) 1 whole wheat roll
  14. Check Box 54: Yes
  15. Check Box 55: Off
  16. Text Field 35: 5 oz bake salmon
  17. Text Field 36: 4 oz grill chicken breast
  18. Text Field 37: 1 oz raw almonds
  19. Text Field 38: (1 oz) 2 tbsp almond butter
  20. Check Box 56: Yes
  21. Check Box 57: Off
  22. Text Field 39: 1 cup of greek yogurt
  23. Text Field 40:
  24. Text Field 41:
  25. Text Field 42:
  26. Check Box 58: Off
  27. Check Box 59: Off
  28. Check Box 60: Yes
  29. Check Box 61: Off
  30. Check Box 62: Yes
  31. Check Box 63: Off