Nutrition 100

USDA- United States Department of Agriculture t · MyPlate Daily Checklist c"'° .:..g J Find your Healthy Eating Style

Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions,

and budget-and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is

choosing a variety of foods and beverages from each food group-and making sure that each choice is limited in

saturated fat, sodium, and added sugars. Start with small changes-"MyWins"-to make healthier choices you can enjoy.

Food Group Amounts for 1,400 Calories a Day

ii m 11/2 cups 11/2 cups 5 ounces 4 ounces 21/2 cups

Focus on whole fruits Vary your veggies Make half your grains

whole grains

Vary your protein

routine

Move to low-fat or

fat-free milk or yogurt

Focus on whole fruits that

are fresh, frozen, canned, or

dried.

Choose a variety of colorful

fresh, frozen, and canned

vegetables-make sure to

include dark green, red, and

orange choices.

Find whole-grain foods by

reading the Nutrition Facts

label and ingredients list.

Mix up your protein foods

to include seafood, beans

and peas, unsalted nuts and

seeds, soy products. eggs,

and lean meats and poultry.

Choose fat-free milk, yogurt,

and soy beverages (soy milk)

to cut back on your saturated

fat.

Drink and eat less sodium, saturated fat, and added sugars. Limit:

SI • Sodium to 1,500 milligrams a day.

• Saturated fat to 16 grams a day.

• Added sugars to 35 grams a day.

Be active your way: Children 2 to 5 years old should play actively every day.

Use SuperTracker to create a personal plan based on your age, sex, height, weight, and physical activity level.

Su perTracker.usda.gov

MyPlate Plan Find your Healthy Eating Style

United States Department of Agriculture

Drink and eat less sodium, saturated fat, and added sugars. Limit:

• Sodium to 2,300 milligrams a day.

• Saturated fat to 24 grams a day.

• Added sugars to 55 grams a day.

Limit

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.

Vegetables

3 cups

Move to low-fat or fat-free milk or yogurt

Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.

Dairy

2 cups

Focus on whole fruits

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

Fruits

6 ounces

Vary your protein routine

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

Protein

7 ounces

Make half your grains whole grains

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

Grains

Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.

Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.

Food Group Amounts for 2,200 Calories a Day

Food group targets for a 2,200 calorie* pattern are:

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

3 cups 1 cup vegetables counts as

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

7 ounce equivalents 1 ounce of grains counts as

• 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal.

6 ounce equivalents 1 ounce of protein counts as

• 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds.

3 cups 1 cup of dairy counts as

• 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces

processed cheese.

Fruits

Vegetables

Grains

Protein

Dairy

MyPlate Plan Write down the foods you ate today and track your daily MyPlate, MyWins!

Write your food choices for each food group

Did you reach your target?

Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 24 grams a day. • Added sugars to 55 grams a day.

Limit

Be active your way:

Adults:

• Be physically active at least 2 1/2 hours per week.

Children 6 to 17 years old: • Move at least 60 minutes every day.

Activity

Y

N

Y

N

Y

N

Y

N

Y

N

Y N

Y N

Track your MyPlate, MyWins

Center for Nutrition Policy and Promotion January 2016

USDA is an equal opportunity provider and employer.

MyWins

* This 2,200 calorie pattern is only an estimate of your needs. Monitor your body weight and adjust your calories if needed.

MyPlate Plan Find your Healthy Eating Style

United States Department of Agriculture

Drink and eat less sodium, saturated fat, and added sugars. Limit:

• Sodium to 2,300 milligrams a day.

• Saturated fat to 27 grams a day.

• Added sugars to 60 grams a day.

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.

Vegetables

3 cups

Move to low-fat or fat-free milk or yogurt

Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.

Dairy

2 cups

Focus on whole fruits

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

Fruits

6 1/2 ounces

Vary your protein routine

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

Protein

8 ounces

Make half your grains whole grains

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

Grains

Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.

Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.

Food Group Amounts for 2,400 Calories a Day

Limit

Food group targets for a 2,400 calorie* pattern are:

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

3 cups 1 cup vegetables counts as

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

8 ounce equivalents 1 ounce of grains counts as

• 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal.

6 1/2 ounce equivalents 1 ounce of protein counts as

• 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds.

3 cups 1 cup of dairy counts as

• 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces

processed cheese.

Fruits

Vegetables

Grains

Protein

Dairy

MyPlate Plan Write down the foods you ate today and track your daily MyPlate, MyWins!

Write your food choices for each food group

Did you reach your target?

Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 27 grams a day. • Added sugars to 60 grams a day.

Limit

Be active your way: Adults:

• Be physically active at least 2 1/2 hours per week.

Children 6 to 17 years old: • Move at least 60 minutes every day.

Activity

Y

N

Y

N

Y

N

Y

N

Y

N

Y N

Y N

Track your MyPlate, MyWins

Center for Nutrition Policy and Promotion January 2016

USDA is an equal opportunity provider and employer.

MyWins

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

MyPlate Plan Find your Healthy Eating Style

United States Department of Agriculture

Drink and eat less sodium, saturated fat, and added sugars. Limit:

• Sodium to 2,300 milligrams a day.

• Saturated fat to 29 grams a day.

• Added sugars to 65 grams a day.

Limit

3 1/2 cups

Vary your veggies

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

Vegetables

3 cups

Move to low-fat or fat-free milk or yogurt

Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.

Dairy

2 cups

Focus on whole fruits

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

Fruits

6 1/2 ounces

Vary your protein routine

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

Protein

9 ounces

Make half your grains whole grains

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

Grains

Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.

Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.

Food Group Amounts for 2,600 Calories a Day

Food group targets for a 2,600 calorie* pattern are:

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

3 1/2 cups 1 cup vegetables counts as

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

9 ounce equivalents 1 ounce of grains counts as

• 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal.

6 1/2 ounce equivalents 1 ounce of protein counts as

• 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds.

3 cups 1 cup of dairy counts as

• 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces

processed cheese.

Fruits

Vegetables

Grains

Protein

Dairy

MyPlate Plan Write down the foods you ate today and track your daily MyPlate, MyWins!

Write your food choices for each food group

Did you reach your target?

Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 29 grams a day. • Added sugars to 65 grams a day.

Limit

Be active your way: Adults:

• Be physically active at least 2 1/2 hours per week.

Children 6 to 17 years old: • Move at least 60 minutes every day.

Activity

Y

Y

N

Y

N

Y

N

Y

N

Y N

Y N

Track your MyPlate, MyWins

Center for Nutrition Policy and Promotion January 2016

USDA is an equal opportunity provider and employer.

MyWins

* This 2,600 calorie pattern is only an estimate of your needs. Monitor your body weight and adjust your calories if needed.

N

MyPlate Plan Find your Healthy Eating Style

United States Department of Agriculture

Drink and eat less sodium, saturated fat, and added sugars. Limit:

• Sodium to 2,300 milligrams a day.

• Saturated fat to 31 grams a day.

• Added sugars to 70 grams a day.

Limit

3 1/2 cups

Vary your veggies

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

Vegetables

3 cups

Move to low-fat or fat-free milk or yogurt

Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.

Dairy

2 1/2 cups

Focus on whole fruits

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

Fruits

7 ounces

Vary your protein routine

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

Protein

10 ounces

Make half your grains whole grains

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

Grains

Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.

Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.

Food Group Amounts for 2,800 Calories a Day

Food group targets for a 2,800 calorie* pattern are:

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

3 1/2 cups 1 cup vegetables counts as

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

10 ounce equivalents 1 ounce of grains counts as

• 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal.

7 ounce equivalents 1 ounce of protein counts as

• 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds.

3 cups 1 cup of dairy counts as

• 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces

processed cheese.

Fruits

Vegetables

Grains

Protein

Dairy

MyPlate Plan Write down the foods you ate today and track your daily MyPlate, MyWins!

Write your food choices for each food group

Did you reach your target?

Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 31 grams a day. • Added sugars to 70 grams a day.

Limit

Be active your way: Adults:

• Be physically active at least 2 1/2 hours per week.

Children 6 to 17 years old: • Move at least 60 minutes every day.

Activity

Y

N

Y

N

Y

N

Y

N

Y

N

Y N

Y N

Track your MyPlate, MyWins

Center for Nutrition Policy and Promotion January 2016

USDA is an equal opportunity provider and employer.

MyWins

* This 2,800 calorie pattern is only an estimate of your needs. Monitor your body weight and adjust your calories if needed.

MyPlate Plan Find your Healthy Eating Style

United States Department of Agriculture

Drink and eat less sodium, saturated fat, and added sugars. Limit:

• Sodium to 2,300 milligrams a day.

• Saturated fat to 33 grams a day.

• Added sugars to 75 grams a day.

Limit

4 cups

Vary your veggies

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

Vegetables

3 cups

Move to low-fat or fat-free milk or yogurt

Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.

Dairy

2 1/2 cups

Focus on whole fruits

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

Fruits

7 ounces

Vary your protein routine

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

Protein

10 ounces

Make half your grains whole grains

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

Grains

Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.

Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.

Food Group Amounts for 3,000 Calories a Day

Food group targets for a 3,000 calorie* pattern are:

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

4 cups 1 cup vegetables counts as

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

10 ounce equivalents 1 ounce of grains counts as

• 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal.

7 ounce equivalents 1 ounce of protein counts as

• 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds.

3 cups 1 cup of dairy counts as

• 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces

processed cheese.

Fruits

Vegetables

Grains

Protein

Dairy

MyPlate Plan Write down the foods you ate today and track your daily MyPlate, MyWins!

Write your food choices for each food group

Did you reach your target?

Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 33 grams a day. • Added sugars to 75 grams a day.

Limit

Be active your way: Adults:

• Be physically active at least 2 1/2 hours per week.

Children 6 to 17 years old: • Move at least 60 minutes every day.

Activity

Y

N

Y

N

Y

N

Y

N

Y

N

Y N

Y N

Track your MyPlate, MyWins

Center for Nutrition Policy and Promotion January 2016

USDA is an equal opportunity provider and employer.

MyWins

* This 3,000 calorie pattern is only an estimate of your needs. Monitor your body weight and adjust your calories if needed.