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Food and Nutrition

My Plate Information

My Plate has how many groups?5
Protein can be a part of your daily diet by eating Beef, fish, chicken, beans, and pork.
One serving of dairy would be 1 cup, or 8oz. Of 2% milk.
A serving of protein is about the size of A deck of cards.
You should eat a wide variety of Colorful vegetables such as dark leafy greens, orange vegetables, and red vegetables.
You should make half your grains whole grains.
The USDA recommends that half of your plate be filled with Fruits and vegetables.
The red section on my plate should be filled with fruits such as Strawberries, blueberries, bananas, raspberries, oranges, or melons, to name a few.
Other dairy products server could be Low-fat cottage cheese, yogurt, or low-fat cheese.
Children and teens should meet dairy requirements because During this time in their life Bone mass is developing.
A healthy substitution for 1 cup of yogurt is 1 cup of low fat yogurt.A
A healthy substitution for ground beef that is 70% beef and 30% fat would be Ground beef that is 90% beef and 10% fat.
Calcium helps build Bones and teeth in children and teens.
1% milk or fat free have the same amount of essential nutrients as whole milk, but less calories and saturated fat.
Drink water instead of sugary drinks.
Avoid fast food as much as possible, and never "super-size" your order when eating out.
Balance the number of calories you eat.
When eating out, share a dish, or take home half of your meal for the following day.
Look out for added sodium (salt) in foods that you buy.
Use fruit for snacks,salads, or desserts.
Keep raw,cut-up vegetables for handy quick snacks.
Choose whole or cut-up fruits more than fruit juices.
Grilling, broiling, or roasting meats do not add extra fats.
Choose 100% whole-grain cereals, breads, crackers, rice, and pasta.
Created by: Throck4-H
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