Transcription of United States Department of Agriculture MyPlate, MyWins ...
1 United States Department of Agriculture MyPlate, MyWins : Make it yours Find your healthy eating style. Everything you eat and drink over time matters and can help you be healthier now and in the future. Move to low-fat or fat-free milk or yogurt. Focus on Make half your grains whole fruits. whole grains. Vary your veggies. Vary your protein routine. Limit Limit the extras. MyWins Create MyWins ' that fit your healthy eating style. Drink and eat beverages and food with less Start with small changes that you can enjoy, like sodium, saturated fat, and added sugars. having an extra piece of fruit today. Fruits Vegetables Grains Dairy Protein Focus on whole Eat a variety of Choose whole-grain Choose low-fat (1%) or Eat a variety of protein fruits and select vegetables and add versions of common fat-free (skim) dairy.
2 Foods such as beans, 100% fruit juice when them to mixed dishes foods such as bread, Get the same amount soy, seafood, lean choosing juices. like casseroles, pasta, and tortillas. of calcium and other meats, poultry, and sandwiches, and wraps. nutrients as whole milk, unsalted nuts and seeds. Buy fruits that are Not sure if it's whole but with less saturated dried, frozen, canned, Fresh, frozen, and canned grain? Check the fat and calories. Select seafood twice a or fresh, so that you count, too. Look for ingredients list for the week. Choose lean cuts can always have a reduced sodium words whole or Lactose intolerant? Try of meat and ground supply on hand. or no-salt-added on whole grain. lactose-free milk or a beef that is at least the label. fortified soy beverage. 93% lean. Daily Food Group Targets Based on a 2,000 Calorie Plan Visit for a personalized plan.
3 2 cups 2 cups 6 ounces 3 cups 5 ounces 1 cup counts as: 1 cup counts as: 1 ounce counts as: 1 cup counts as: 1 ounce counts as: 1 large banana 2 cups raw spinach 1 slice of bread 1 cup milk 1 ounce tuna fish 1 cup mandarin oranges 1 large bell pepper cup cooked oatmeal 1 cup yogurt cup cooked beans cup raisins 1 cup baby carrots 1 small tortilla 2 ounces processed cheese 1 Tbsp peanut butter 1 cup 100% grapefruit juice 1 cup green peas cup cooked brown rice 1 egg 1 cup mushrooms cup cooked grits Water Drink water instead of sugary drinks. Don't forget physical activity! Regular soda, energy or sports drinks, and other Being active can help you prevent disease and manage sweet drinks usually contain a lot of added sugar, your weight. which provides more calories than needed. Kids 60 min/day Adults 150 min/week MyPlate, MyWins Center for Nutrition Policy and Promotion May 2016.
4 Healthy Eating Solutions for Everyday Life CNPP-29. USDA is an equal opportunity provider, employer, and lender.
