My Plate and Reading Labels

Chapter 9 Nutrition Review• Which is the good cholesterol?

• How do we get good cholesterol?

• What does bad cholesterol lead to?

• Do simple or complex carbohydrates provide long lasting energy?

• What do simple carbohydrates come from?

• How about complex?

• What does fiber come from?

• What are the 6 essential nutrients?

• How many cups of water should you drink a day?

• What is the purpose of proteins?

Objective• Content Objective: The students will be able to understand the essential

components of a nutrition label on a food product by evaluating a food label to answer question on a worksheet.

Through the Years

Food Pyramid

My Plate – www.choosemyplate.gov• In 2011 First Lady President Obama

and USDA Secretary Tom Vilsack released my plate.

• Promotes a healthy plate at meal time.

• My Plate promotes vegetables, fruits, grains, protein (lean) and dairy

• Before you eat, think about what and how much food goes on your plate or in your cup or bowl.

My Plate - Vegetables• Includes: Any vegetable (raw,

cooked, fresh, canned, frozen, dried/dehydrated) or 100% vegetable juice.

• Include more red, orange and dark-green veggies.

• What veggies fall in these categories?

• What counts as a cup?

• 1 cup of raw or cooked vegetables

• 2 cups of leafy salad greens

Children 2 – 3 years 1 cup

4 – 8 years 1.5 cups

Girls 9 – 13 years 2 cups

14 – 18 years 2.5 cups

Boys 9 – 13 years 2.5 cups

14 – 18 years 3 cups

Women 19 – 30 years 2.5 cups

31 – 50 years 2.5 cups

51 + years 2 cups

Men 19 – 30 years 3 cups

31 – 50 years 3 cups

51 + years 2.5 cups

My Plate - Fruits• Includes: Any Fruit (fresh, canned,

frozen or dried) or 100% fruit juice

• Have fruit as snacks, salads, with breakfast and as dessert

• Choose 100% fruit juice when choosing juices

• What are some fruits you can choose?

• What counts as a cup?

• 1 cup raw or cooked fruit

• 1 cup 100% fruit juice

• ½ cup dried fruit

• ***Half of your plate should be fruits and vegetables!

Children 2 – 3 years 1 cup

4 – 8 years 1 to 1.5 cups

Girls 9 – 13 years 1.5 cups

14 – 18 years 1.5 cups

Boys 9 – 13 years 1.5 cups

14 – 18 years 2 cups

Women 19 – 30 years 2 cups

31 – 50 years 1.5 cups

51 + years 1.5 cups

Men 19 – 30 years 2 cups

31 – 50 years 2 cups

51 + years 2 cups

My Plate - Grains• Includes: Any food made from wheat, rice, oats, cornmeal, barley

• Whole Grains = Contain the entire grain kernel

• Refined Grains = Have been milled which removes the bran and germ to improve their shelf life

• It also removes dietary fiber, iron and many B vitamins

• Most refined grains are enriched with vitamin B and iron but not with fiber

• Examples = White bread, white rice

My Plate – Grains Cont.• How many grains do you need?

• Depends on age, sex, and level of activity

• Most Americans consume enough grains but few of those grains are whole grains• Half of all grains eaten should be whole

grains

• **Choose products that name whole grain first on the nutritional label

• What counts as an ounce?• 1 slice of bread

• ½ cup of cooked rice, cereal or pasta

Daily Rec. Min. Rec.

Children 2 – 3 years 3 ounces 1.5 ounces

4 – 8 years 5 ounces 2.5 ounces

Girls 9 – 13 years 5 ounces 3 ounces

14 – 18 years 6 ounces 3 ounces

Boys 9 – 13 years 6 ounces 3 ounces

14 – 18 years 8 ounces 4 ounces

Women 19 – 30 years 6 ounces 3 ounces

31 – 50 years 6 ounces 3 ounces

51 + years 5 ounces 3 ounces

Men 19 – 30 years 8 ounces 4 ounces

31 – 50 years 7 ounces 3.5 ounces

51 + years 6 ounces 3 ounces

My Plate - Dairy

Children 2 – 3 years 2 cups

4 – 8 years 2.5 cups

Girls 9 – 13 years 3 cups

14 – 18 years 3 cups

Boys 9 – 13 years 3 cups

14 – 18 years 3 cups

Women 19 – 30 years 3 cups

31 – 50 years 3 cups

51 + years 3 cups

Men 19 – 30 years 3 cups

31 – 50 years 3 cups

51 + years 3 cups

• Includes: All milk products and foods made from milk

• Must be foods that maintain their calcium so foods such as cream, cream cheese and butter are not considered dairy

• Choose 1% or skim milk as they have the same amount of calcium and other nutrients but less fat and calories

• What products are considered dairy?

• What counts as a cup?

• 1 cup of milk, yogurt or fortified soymilk

• 1.5 ounces natural or 2 ounces processed cheese

• 1.5 cups of ice cream – choose fat free/low fat

My Plate - Protein• Includes: Meat, poultry, seafood,

beans, peas, eggs, processed soy products, nuts and seeds

• Most Americans eat enough food from this group but need to make leaner selections

• Twice a week eat seafood

• What counts as an ounce?

• 1 egg

• 1 tablespoon of butter

• 1 ounce of lean meat

• ½ ounce of nuts or seeds

• ¼ cup beans and peas

Children 2 – 3 years 2 ounces

4 – 8 years 4 ounces

Girls 9 – 13 years 5 ounces

14 – 18 years 5 ounces

Boys 9 – 13 years 5 ounces

14 – 18 years 6.5 ounces

Women 19 – 30 years 5.5 ounces

31 – 50 years 5 ounces

51 + years 5 ounces

Men 19 – 30 years 6.5 ounces

31 – 50 years 6 ounces

51 + years 5.5 ounces

My Plate - Oils• Include: canola oil, corn oil, olive oil,

soybean oil, and sunflower oil

• Oils are fats that are in liquid form at room temperature and come from many different plants and fish

• Nuts, olives, some fish, and avocados are naturally high in oil

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

• No plant foods contain cholesterol

• Solid fats are fats that are solid at room temperature and include: butter, shortening, beef fat, chicken fat, pork fat

Children 2 – 3 years 3 teaspoons

4 – 8 years 4 teaspoons

Girls 9 – 13 years 5 teaspoons

14 – 18 years 5 teaspoons

Boys 9 – 13 years 5 teaspoons

14 – 18 years 6 teaspoons

Women 19 – 30 years 6 teaspoons

31 – 50 years 5 teaspoons

51 + years 5 teaspoons

Men 19 – 30 years 7 teaspoons

31 – 50 years 6 teaspoons

51 + years 6 teaspoons

My Plate – Additional Suggestions• Look out for salt (sodium) in foods – compare sodium in foods and choose those

with a lower number

• Drink water instead of sugary drinks and eat sugary desserts less often

• Make foods that are high in solid fats occasional choices (pizza, hot dogs, cheese, sausages, cakes, cookies, ice cream)

• Limit empty calories to less than 260 calories per day

• Empty Calories = Foods from solid fats and/or added sugar – These ingredients add calories to the food with no nutritional value

Nutrition LabelsReading Labels Video

Food Label ComparisonOld Food LabelBegan in 1995

New Food Label Beginning 2016

Differences• Focus is more on the number of servings and bolded large calories per serving

• Included an area for added sugar (those empty calories)

• Now includes Vitamin D and Potassium instead of Vitamin A and C

• Vitamin D and Potassium are newly identified nutrients of public health significance

• They removed the calories from fat portion because research has proven that the type of fat is more important than the amount.

• Moved the percentage of daily values to the left so that you see this information first which is important for knowing how many nutrients you are getting from that particular food.

Serving Size Law Changes• The amount that is considered a

single serving has changed in the past 20 years since the original food labels came out.

• We now consume more in a single serving.

• They will now be more realistic for what people actually eat at one time

• Previously one bottle of soda, that would be consumed in a single sitting, could have been labeled as 2 servings.