Nutrition Through the Lifecycle: My Plate


♪ [music playing–
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no dialogue] ♪ ♪ Hi my name is Lisa Heiser, I am
a graduate dietetics student at Eastern Illinois University. Today we’re going to talk about
the my plate food guide. Who knows what a food guide is? Well food guides
tell us how much of different kinds of food to eat. “My plate” is the current food
guide here in the United States. This is a representation of what
the “My Plate” looks like kind of reminds you of
your dinner plate right? Well that was the whole point
when creating my plate so we know exactly how to
assemble our plates. The my plate is broken into five
sections the dairy section, the grains section, the protein
section, the vegetables section and the fruits section. Now that we know all the
different sections of “My Plate” let’s try to figure out
where some example foods would go on our plates. First we have cereal,
thats right that would go in the green section. This one’s kind of tricky … nuts, yup that’s a protein. Milk that’s a dairy. What about carrots? Yup carrots are a vegetable,
and a strawberry yes strawberry is a fruit. And rice, rice is a grain. And the steak,
steaks are protein. And what about yogurt? Yogurt’s a dairy. And corn, corn is a vegetable. What about pears? That’s right pears are fruits. Here’s another
tricky one, beans. Hmmmm, yup beans are a protein. What about bread? Yup you got it,
breads are grains. And peas, peas are
another vegetable. What about grapes? You got it, grapes are a fruit. What about chicken? Yup chicken’s a protein. And pasta, that’s
right pasta’s a grain. And cheese, you got it
cheese is a dairy. And asparagus yup that’s
our vegetables too, one of our vegetables. And an apple,
yup that’s a fruit. Okay now that we all know which
foods go into different sections of the “My Plate”, let’s see
what each section is all about. “My plate” was created so that
we don’t have to count and measure portions all the time. Just look at your plate and make
a healthy plate based off what the my plate food guide is
showing you, but some plates are bigger than others. So we want to go over exactly
how much in measurements you should get every day because if
your plates are too big and you consume too much then it can
lead to over consumption and too many calories is unhealthy. This is the vegetable section,
the vegetable section should make up about 30% of your plate. You should get about two
and a half to three cups of vegetables every day. Next is the fruit section,
fruits should make up about 20% of your plate. You should eat about
one and a half to two cups of fruit everyday. Now to the grains, grains
should make up about 30% of your plate everyday. You should eat about 5 to 6
ounces of grains throughout the day, but how much is an
ounce of grains you ask? Well if you’re going to eat
bread then an ounce is one slice, if your going to eat
pasta or rice or cooked cereal like oatmeal then an ounce
is a half of a cup. When you eat dry
cereal like cheerios then an ounce is about one cup. Now going on to protein, most
people get enough protein everyday, but what we don’t get
is enough variety. We should be eating lean meats
such as chicken and fish and turkey and occasionally we can
eat beef and pork. We also get protein from nuts
and beans too. We should eat about
5 to 6 ounces of protein everyday just
like grains, but again you ask how much is an
ounce of protein? Well the answer is about a table
spoon of peanut butter or one egg or a fourth of a cup of
dried beans. Some meats such as chicken,
fish, and beef you’ll have to weigh on a scale. Dairy is the last section of “My
plate”, most people don’t get enough dairy in their diet. We should eat or drink about
three cups of dairy everyday. Dairy comes in all sorts of
forms milk, yogurt, cheese are all excellent sources of dairy. Now that we all know
approximately how much of different foods we
should eat everyday, let’s assemble a healthy plate. We’ve got fish going into our
protein section, rice that’s going to be our grains, and some
green beans and cauliflower for our vegetables, and some pears
for our fruit. As you can see we have 20%
protein, 30% grains, 20% fruits, and 30% vegetables and our cup
of dairy. One of the biggest points of my
plate that is really important to remember is that half
of your plate should be fruits and or vegetables. Now let’s look at some examples
of plates and some different choices that you could make. The “All American Diet” cheese
burger and french fries, but is this plate healthy? Nope it sure is not, can
you you tell what is missing from this plate? Vegetables that’s right, so the
next time you go to fast food restaurants like Mcdonalds,
Burger King, Sonic, or Wendy’s instead of ordering french fries
try a side salad and maybe only eat half of the bun. This would make your plate look
much more like “My Plate” which is much healthier for you. What about when you’re sitting
down for a snack say you get some crackers and cheese maybe a
little meat, can you tell what you’re missing? That’s right fruits and
vegetables you are all getting so good at this. So the next time you go to make
your snack don’t forget your fruits and vegetables. So tonight when you go to fill
your dinner plate remember “My Plate” and that half of your
plate should be fruits and vegetables, and the other half
divided into grains and proteins and don’t forget your
glass of milk. Now that we all know about “My
Plate” and how we should fill our plates I wish you all happy
and healthy eating. ♪ [music playing–
no dialogue] ♪ ♪

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