Food and Fluid Log & Analysis Submit Assignment (Due September 14, 2018 10pm EST)

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

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