My Plate

My Plate

Fruit Group

1.Use fruits as snacks, salads or desserts.

2.Choose whole or cut up fruits more often than fruit juice.

Key Consumer Message:

 Make half your plate fruits and vegetables.  

Fruit Group

Any fruit or 100% fruit juice counts as part of the fruit group. 

Fruits may be fresh, canned, frozen or dried. 

They may be whole, cut up or pureed.  

Multiple Choice

If you drank a glass of 100% Apple Juice for lunch, would that count as a serving of fruit?

• Yes

• No

Vegetables Group

1.Choose fresh, frozen, canned or dried.

2.Eat red, orange and dark green vegetables.

Key Consumer Message:

 Make half your plate fruits and vegetables.  

Vegetables Group

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. 

Vegetables may be raw or cooked, fresh, frozen, canned or dried/dehydrated. 

They may be whole, cut up or mashed.

The 5 subgroups of Vegetables

Multiple Choice

What is the healthier option?

• Cooked vegetables

• Frozen vegetables

• Canned vegetables

• They are all equally healthy

Protein Group

1.Choose a variety of different protein sources.

2.In place of some meat and poultry, choose 8 oz. seafood per week.

3.Try grilling, broiling, poaching or roasting. 

Key Consumer Message:

 Keep meat and poultry portions small and lean.

Protein Group

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein food group. 

Beans and peas are also part of the vegetable group.  

Multiple Choice

Beans and Peas are part of both the Vegetables Group and the Protein Group.

• True

• False

Grains Group

1.Choose 100% whole grain cereals, breads, crackers, rice and pasta. 

2.Check the ingredients list on food packages to find whole grain foods. 

Key Consumer Message:

 Make half your grains whole grains.  

Multiple Choice

What are healthier for you, refined grains or whole grains?

• Refined Grains

• Whole Grains

Dairy Group

1.Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. 

Key Consumer Message:

 Switch to low-fat or fat-free milk. Get your calcium rich foods.

 

Dairy Group

Foods made from milk that retain their calcium content are part of this group.

Examples: milk, flavored milks, yogurt, milk based desserts, cheese

Foods made from milk that have little or no calcium are not considered part of this group. Examples: cream cheese, cream and butter

 

Multiple Choice

All of these are excellent sources of calcium EXCEPT....

• yogurt

• milk

• cream cheese

• cheese