Choose my plate assignment (nutrition)

ChooseMyPlate Assignment

Goals of the assignment:

1. To identify how you can improve your diet using ChooseMyPlate food groups.

2. To understand where foods fit into the ChooseMyPlate food groups.

3. To determine your ideal food plan based on your age, gender, height, weight and activity level

4. To identify appropriate portions of food items within the ChooseMyPlate food groups.

5. To evaluate your individual food intake based on ChooseMyPlate guideline/recommendations

6. To summarize how the Dietary Guidelines for Americans is related to the ChooseMyPlate Recommendations.

Instructions: There are 3 parts to this assignment.

Part 1
– this will identify your dietary intake –
Worksheet 1:

Record one day’s food and drink intake – breakfast, lunch, dinner, any snacks and drinks in 24 hours. Estimate your portion sizes in cups, ounces and tablespoons as accurately as possible.
You will need this to complete worksheet 2 and 3

Part 2
– Complete Worksheet 2

1. Click on the suggested calorie level (please see attachments in the assignment link) to see
your daily needs for each food group and enter the information on the worksheet provided with this assignment (Worksheet 2). – Please indicate the MyPlate plan that you will be using.

Suggested food group plan (calorie level)

1600 – weight loss

1800 – weight maintenance

2000 – active lifestyle

2400 – very active lifestyle or weight gain

2. Look at your food intake recorded for the 24-hour period and complete worksheet 2 stating your food intake,
your daily intake of each food group,
the ideal daily intake of each food group from your plan and state amount lacking or exceeded for each food group. See the example below to get started.

3. Go to the following link
http://www.choosemyplate.gov/ and
from the home page click on each food group, under “Eat Healthy” from the top navigation bar. Spend some time looking at the information that is available related to
each food
group, particularly recognizing portion sizes. Once you click on the food group, scroll to the bottom and open, for example “Ounce equivalent of grains”. For example, click on Daily Grain Table to see the amounts of grains that are recommended for each portion. Click on the One Ounce Equivalent of Grains table to see amounts for a variety of grains. Get familiar with figuring out food equivalents for each food group.

4. Record all food groups for a mixed food item. For example, pizza is made up of the grain, vegetable, oil groups, solid fat and dairy.

2

Worksheet 1 – Food intake Chart
– Record over 24 hours your entire intake for Choose MyPlate assignment. You will need this to complete the worksheets for your assignment.

State Time of Meal, Snack or Drink	Foods or drinks consumed (state amount) E.g. Tbsp./cups/oz./cc

ChooseMyPlate Worksheet 2 – Evaluating your Intake – compare your intake with the ideal ChooseMyPlate Plan

Food Group	Identify food groups and amounts consumed in 24 hrs. (from your intake – worksheet 1)	Identify Total food groups consumed in 24 hours (from your intake)	State Total Ideal food groups from the MyPlate Plan (ie 1600, 1800 etc)	State amount lacking/exceeded for each food group compared to the ideal
Grains
Vegetables
Fruits
Dairy
Protein Foods
Oils
List foods with solid fats + added sugars (“empty calories”)

1. How would you rate the

2

Worksheet 1 – Food intake Chart
– Record over 24 hours your entire intake for ChooseMyPlate assignment. You will need this to complete the worksheets for your assignment.

State Time of Meal, Snack or Drink	Foods or drinks consumed (state amount) E.g. Tbsp./cups/oz./cc
8:00 am Breakfast	What you actually ate or drank!! 1 Bagel 2 oz cream cheese 8 oz orange juice
2:00 pm Snack	1 cup popcorn

ChooseMyPlate Worksheet 2 – Evaluating your Intake – compare your intake with the ideal ChooseMyPlate Plan

Food Group	Identify food groups and amounts consumed in 24 hrs. (from your intake – worksheet 1)	Identify Total food groups consumed in 24 hours (from your intake)	State Total Ideal food groups for your age (from ChooseMyPlate)	State amount lacking/exceeded for each food group compared to the ideal
Grains	Bagel – 3 oz grains 1 cup popcorn – 1 oz grains	4 oz	5 oz grains	1 oz lacking
Vegetables
Fruits	1 cup Strawberries – 1 cup fruit
Dairy	1 cup milk = 1 cup dairy
Protein Foods	3 oz chicken = 3 oz protein
Oils				MyPlate Plan Find your Healthy Eating Style United States Department of Agriculture Drink and eat less sodium, saturated fat, and added sugars. Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 18 grams a day. • Added sugars to 40 grams a day. Limit 2 cups Vary your veggies Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices. Vegetables 3 cups Move to low-fat or fat-free milk or yogurt Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat. Dairy 1 1/2 cups Focus on whole fruits Focus on whole fruits that are fresh, frozen, canned, or dried. Fruits 5 ounces Vary your protein routine Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Protein 5 ounces Make half your grains whole grains Find whole-grain foods by reading the Nutrition Facts label and ingredients list. Grains Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week. Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy. Food Group Amounts for 1,600 Calories a Day Food group targets for a 1,600 calorie* pattern are: 1 1/2 cups 1 cup of fruits counts as • 1 cup raw or cooked fruit; or • 1/2 cup dried fruit; or • 1 cup 100% fruit juice. 2 cups 1 cup vegetables counts as • 1 cup raw or cooked vegetables; or • 2 cups leafy salad greens; or • 1 cup 100% vegetable juice. 5 ounce equivalents 1 ounce of grains counts as • 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal. 5 ounce equivalents 1 ounce of protein counts as • 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds. 3 cups 1 cup of dairy counts as • 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces processed cheese. Fruits Vegetables Grains Protein Dairy MyPlate Plan Write MyPlate Plan Find your Healthy Eating Style United States Department of Agriculture Drink and eat less sodium, saturated fat, and added sugars. Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 20 grams a day. • Added sugars to 45 grams a day. Limit 2 1/2 cups Vary your veggies Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices. Vegetables 3 cups Move to low-fat or fat-free milk or yogurt Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat. Dairy 1 1/2 cups Focus on whole fruits Focus on whole fruits that are fresh, frozen, canned, or dried. Fruits 5 ounces Vary your protein routine Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Protein 6 ounces Make half your grains whole grains Find whole-grain foods by reading the Nutrition Facts label and ingredients list. Grains Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week. Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy. Food Group Amounts for 1,800 Calories a Day Food group targets for a 1,800 calorie* pattern are: 1 1/2 cups 1 cup of fruits counts as • 1 cup raw or cooked fruit; or • 1/2 cup dried fruit; or • 1 cup 100% fruit juice. 2 1/2 cups 1 cup vegetables counts as • 1 cup raw or cooked vegetables; or • 2 cups leafy salad greens; or • 1 cup 100% vegetable juice. 6 ounce equivalents 1 ounce of grains counts as • 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal. 5 ounce equivalents 1 ounce of protein counts as • 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds. 3 cups 1 cup of dairy counts as • 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces processed cheese. Fruits Vegetables Grains Protein Dairy MyPlate Pla MyPlate Plan Find your Healthy Eating Style United States Department of Agriculture Drink and eat less sodium, saturated fat, and added sugars. Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 22 grams a day. • Added sugars to 50 grams a day. Limit 2 1/2 cups Vary your veggies Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices. Vegetables 3 cups Move to low-fat or fat-free milk or yogurt Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat. Dairy 2 cups Focus on whole fruits Focus on whole fruits that are fresh, frozen, canned, or dried. Fruits 5 1/2 ounces Vary your protein routine Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Protein 6 ounces Make half your grains whole grains Find whole-grain foods by reading the Nutrition Facts label and ingredients list. Grains Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week. Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy. Food Group Amounts for 2,000 Calories a Day Food group targets for a 2,000 calorie* pattern are: 2 cups 1 cup of fruits counts as • 1 cup raw or cooked fruit; or • 1/2 cup dried fruit; or • 1 cup 100% fruit juice. 2 1/2 cups 1 cup vegetables counts as • 1 cup raw or cooked vegetables; or • 2 cups leafy salad greens; or • 1 cup 100% vegetable juice. 6 ounce equivalents 1 ounce of grains counts as • 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal. 5 1/2 ounce equivalents 1 ounce of protein counts as • 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds. 3 cups 1 cup of dairy counts as • 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces processed cheese. Fruits Vegetables Grains Protein Dairy MyPlate Pla MyPlate Plan Find your Healthy Eating Style United States Department of Agriculture Drink and eat less sodium, saturated fat, and added sugars. Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 27 grams a day. • Added sugars to 60 grams a day. 3 cups Vary your veggies Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices. Vegetables 3 cups Move to low-fat or fat-free milk or yogurt Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat. Dairy 2 cups Focus on whole fruits Focus on whole fruits that are fresh, frozen, canned, or dried. Fruits 6 1/2 ounces Vary your protein routine Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Protein 8 ounces Make half your grains whole grains Find whole-grain foods by reading the Nutrition Facts label and ingredients list. Grains Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week. Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy. Food Group Amounts for 2,400 Calories a Day Limit Food group targets for a 2,400 calorie* pattern are: 2 cups 1 cup of fruits counts as • 1 cup raw or cooked fruit; or • 1/2 cup dried fruit; or • 1 cup 100% fruit juice. 3 cups 1 cup vegetables counts as • 1 cup raw or cooked vegetables; or • 2 cups leafy salad greens; or • 1 cup 100% vegetable juice. 8 ounce equivalents 1 ounce of grains counts as • 1 slice bread; or • 1 ounce ready-to-eat cereal; or • 1/2 cup cooked rice, pasta, or cereal. 6 1/2 ounce equivalents 1 ounce of protein counts as • 1 ounce lean meat, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • 1/4 cup cooked beans or peas; or • 1/2 ounce nuts or seeds. 3 cups 1 cup of dairy counts as • 1 cup milk; or • 1 cup yogurt; or • 1 cup fortified soy beverage; or • 1 1/2 ounces natural cheese or 2 ounces processed cheese. Fruits Vegetables Grains Protein Dairy MyPlate Plan Write Why work with us? 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