NUTRITI

ON

MyPlate & Exercise

Created by Caitlin George, Sodexo Dietetic Intern

OBJECTIVES:
Learn

the 5 food groups of MyPlate

Know the different foods that belong in each
food group
Understand why MyPlate was created as
the nutritional guidelines for a healthy diet
Learn about the sugar content of different
drinks
Discuss how to calculate our energy needs
Understand how physical activity affects
our health

WHAT DOES EATING

HEALTHY MEAN TO
YOU?

FRUIT

MAKE YOUR PLATE FRUITS & VEGETABLES

Any

fruit or 100% fruit juice counts

Fruit may be fresh, canned, frozen or
dried, and may be whole, cut up, or
pureed.

FRUIT
Eat almost
anytime

Eat

Sometimes

Eat only once

in a while

All fresh,
100% fruit
Fruits canned
frozen, canned
juice; fruits in heavy syrup
(in juice)
canned in light
fruits.
syrup; dried
fruits

VEGETABLESMAKE YOUR PLATE FRUITS & VEGETABLES

Any vegetable or 100% vegetable juice.

May be raw, cooked, fresh, frozen, canned, dehydrated/dried

Veggies are broken into 5 subgroups by their nutrient

content:
Dark

green leafy vegetables

Starchy
Red

vegetables

& orange vegetables

Beans

& peas

Other

vegetables.

VEGETABLES
Eat almost
anytime

Eat sometimes Eat only once

in a while

Almost all All vegetables

Fried
fresh, frozen, with added potatoes, like
and canned fat & sauces; French fries
vegetables
oven-baked
or hash
without
French fries; browns; other
added fat &
avocado
deep-fried
sauces
vegetables

GRAINSMAKE OF YOUR GRAINS WHOLE GRAINS

Any food made from wheat, rice, barley,

cornmeal, oats or another cereal grain.
Bread, pasta, cereal, grits, tortillas & oatmeal
are all examples.
Grains are broken up into 2 groups: whole
grains & refined grains.

WHOLE GRAINS

GRAINS
Eat almost

Eat sometimes

anytime

Whole grain
Refined flour
breads (pita
bread, rice and
bread, tortillas); pasta; French
whole grain
toast; taco
pastas; brown
shells;
rice;
cornbread;
unsweetened
biscuits;
whole grain
granola; waffles
breakfast
and pancakes

Eat only once in

a while

Croissants;
muffins;
doughnuts;
sweet rolls;
crackers made
with trans fat;
sweetened
breakfast
cereals

PROTEIN
GO LEAN WITH PROTEIN

Meat: beef, ham, pork, veal, lamb

Poultry: chicken, duck, goose, turkey

Eggs

Beans & Peas: bean burgers, black beans, chickpeas, falafel,

kidney beans, pinto beans, lentils etc.

Seafood: salmon, tuna, shrimp, swordfish, crab etc.

Nuts & Seeds: almonds, cashews, walnuts, pecans, pumpkin

seeds, flax seeds, chia seeds, sesame seeds, sunflower seeds etc.

Processed Soy products: tofu, tempeh, veggie burgers

Always choose lean or low-fat options of meat & poultry!

PROTEIN
Eat almost

Eat sometimes

anytime
Trimmed beef &
Chicken and turkey
pork; extra lean
without skin; tuna
ground beef;
canned in water;
broiled
baked, broiled, or
hamburgers; ham,
grilled fish and
Canadian bacon;
shellfish; beans,
chicken and turkey
split peas, lentils, with the skin; tuna
tofu; egg whites
canned in oil;
and egg substitutes
peanut butter;
nuts; whole eggs

Eat only once in

a while
Untrimmed beef
and pork; regular
ground beef; fried
hamburgers; ribs;
bacon; fried
chicken, chicken
nuggets; hot dogs,
lunch meats,
pepperoni,
sausage; fried fish
and shellfish;

DAIRYSWITCH TO FAT FREE OR LOW-FAT (1% MILK)

Milk: fat-free (skim), low-fat (1%), reduced fat (2%),

whole milk, calcium-fortified soymilk & almond milk

Cheese: cheddar, mozzarella, American, ricotta etc.

Yogurt: fat-free, low-fat, reduced-fat, whole milk yogurt

Milk-based

yogurt

dessert: pudding, ice cream, frozen

DAIRY
Eat almost

Eat

Eat only

anytime

sometimes

once in a
while

Fat-free or
2% reduced1% milk; fatfat milk;
free or low-fat part-skim,
yogurt; lowreduced fat
fat or fat-free and fat-free
cottage
cheese

Whole milk,
whole-fat
cheeses;
whole milk
yogurt;
processed

Make your own MyPlate

WHATS IN MY DRINK?
Food isnt the only thing that provides us with
energy. Our drinks can provide us with a lot of
hidden calories that many people do not think
about.
Rethink My Drink Activity! (1 tsp = 4g sugar)
Look at grams of sugar on the Nutrition Facts.
Grams of sugar in 1 serving x # of

servings = grams of sugar in total

drink
Grams of sugar in total drink/4 =
teaspoons of sugar

HOW MUCH ENERGY DO I

NEED?
9-13 years old: Estimated energy needs
Gender

Sedentary

Moderately

Active

Active
Girls

1,600 kcal

1,800 kcal

2,000 kcal

Boys

1,800 kcal

2,000 kcal

2,200 kcal

Energy

1,600

1,800

2,000

2,200

Fruits

1.5 cups

1.5 cups

2 cups

2 cups

Vegetables

2 cups

2.5 cups

2.5 cups

3 cups

Grains

5 oz-eq

6 oz-eq

6 oz-eq

7 oz-eq

Protein

5 oz

5 oz

5.5 oz

6 oz

Dairy

3 cups

3 cups

3 cups

3 cups

Needs

Kcal

Kcal

Kcal

Kcal

PHYSICAL ACTIVITY
What
Why
How

counts as physical activity?

do we need physical activity?

much physical activity should

we be getting everyday?

UNLIMITED
BENEFITS:
Increase

your chances of living longer

Feel better about yourself
Sleep well at night
Have stronger muscles and bones
Stay at or get to a healthy weight
A way to spend time with friends or
meet new people
Makes you happier
Decreases your risk of disease later in
life

HOW MUCH DO WE
NEED?
Children

& Adolescents
6-17 years
60 minutes a day

Muscle-strengthening

like climbing
Bone-strengthening like
jumping
Aerobic improves heart
function
Does not have to be all at
once

TEST YOUR
KNOWLEDGE
Jeopardy!
Any

questions before we start?