NUTRITIO

MyPlate & Nutrients

Created by Caitlin George, Sodexo Dietetic Intern

OBJECTIVES:
Review

the 5 food groups & foods found

in each food group
Learn an estimate of how much of each
food group you should be consuming
every day
Learn the major nutrients found in
each food group and why they are
beneficial for us
Discuss some health implications found
within the food groups

DAIRY-

SWITCH 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

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!

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.

VEGETABLES-

MAKE 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 vegetables
Red & orange vegetables
Beans & peas
Other vegetables.

GRAINS-

MAKE 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.

HEALTH BENEFITS OF
DAIRY Calcium used for building healthy bones &
teeth & for maintaining bone mass
Vitamin D helps maintain proper levels of
calcium & phosphorus, thereby helping to build
and maintain bones.
Intake of these nutrients is very important
during childhood and adolescence when bone
mass is being built!

Choose fortified milk, soymilk or almond milk to

get your daily dose of Calcium and Vitamin D.

HEALTH IMPLICATIONS OF
DAIRY
Can be high in saturated fat, cholesterol and
sodium (cheese).
Choose fat-free or low-fat options like skim milk
and 1% milk
Watch the serving size for cheese & the amount
of sodium in each serving!

HOW MUCH DAIRY DO WE

NEED?
Boys

& girls age 9-13 need

3 cups daily

HEALTH BENEFITS OF
PROTEIN = building blocks for bones,
muscles, cartilage, skin, blood,
enzymes, hormones and vitamins
Meat, poultry, fish, beans, peas, eggs,
nuts, seeds & soy products provide many
nutrients including B vitamins,
Vitamin E, iron, zinc, and
magnesium
B vitamins = help the body release
energy, play a vital role in the function of
the nervous system and aid in the
formation of blood cells
Proteins

HEALTH BENEFITS CONTINUED

Zinc

= helps the immune system

function
EPA & DHA are omega-3 fatty acids
found in seafood. Eating 8 oz. of seafood
a week may reduce risk for heart disease
& improves brain function
Magnesium = used in building bones
and in releasing energy from muscles
Iron = used to carry oxygen in the blood

HEALTH IMPLICATIONS OF
PROTEIN

Animal sources of protein can be high in

saturated fat and cholesterol.
Choose lean meat options like chicken, turkey,
fish or 90-95% lean meat.

HOW MUCH PROTEIN DO WE

NEED?

Amount of protein needed ranged according to

weight, height, activity level and gender.
Estimated amount for boys & girls age 9-13 is 5.0-6.5
oz/day.
1 oz-equivalent of protein is ~

cup beans and peas

1 tbsp peanut butter
1 egg
1 oz poultry meat or fish
cup tofu
3 oz of cooked meat or poultry is about the size of a deck of
cards
3 oz grilled/baked fish is about the size of a checkbook

WHAT DO BOTH DAIRY & PROTEIN

GROUPS CONTAIN?
FAT

- Choosing foods that are high and

saturated fats and cholesterols can have heath
implications. Diets that are high in saturated
fats raise bad cholesterol levels in the blood.
Some food choices in this group that are high
in saturated fat include fatty cuts of beef;
regular (75% to 85% lean) ground beef; regular
sausages, hot dogs, and bacon; some luncheon
meats such as regular bologna, many cheeses
and whole milk
You want to limit these foods in your diet.

BLUBBER BURGER
ACTIVITY:
Many times when we go out to eat our food is
loaded with fat!
This activity will give you a visual of some of the
meals that you may be eating.

Look at grams of fat on the Nutrition Facts (1 tsp

= 4 grams fat)
Grams of fat in meal / 4 = teaspoons of fat
# of teaspoons of fat / 3 = tablespoons of fat

HEALTH BENEFITS OF FRUITS &

VEGETABLES
Eating

a diet rich in vegetables and fruits may

reduce risk for heart disease and reduce risk of
come cancers.
Fruit and vegetables contain fiber that helps
reduce the risk of heart disease, obesity and type
2-diabetes. Fiber also helps you feel full for a
longer time. Only whole fruits contain fiber, fruit
juices contain little to no fiber.
Many fruits and vegetables contain potassium
that helps lower blood pressure and helps to
decrease bone loss.
Potassium rich fruits = bananas, prunes, dried peaches and
apricots, melon & oranges
Potassium rich veggies = white potatoes, white beans, tomato
products, soybeans, lima beans, spinach, lentils, and kidney
beans.

HEALTH BENEFITS CONTINUED

Many

fruits & veggies provide the body with

Vitamin C, which is important for growth &
repair of all body tissues, helps heal cuts and
wounds, and keeps teeth and gums healthy
and also helps with iron absorption.
Fruits and vegetables contain folate aka folic
acid, which helps the body form red blood cells.
Many vegetables contain vitamin A. Vitamin A
keeps eyes and skin healthy and helps to
protect against infections.

HOW MUCH FRUITS AND

VEGETABLES DO WE NEED?
9-13 year old boys & girls
FRUITS = 1.5 -2 cups daily

cup fruit and fruit juice

cup dried fruit
1 regular sized piece of fruit

VEGETABLES = 2-3 cups daily

1

cup raw or cooked veggies

1 cup veggie juice
2 cups raw leafy greens
1 cup beans
1 medium potato, 1 large ear of corn, 1 large pepper
or tomato

HEALTH BENEFITS OF
GRAINS
There

are 2 types of grains whole grains &

refined grains: You want to make half of your
grains whole grains. Whole grains contain all
3 parts the bran, germ and endosperm. The
process of milling (refining) removes the brain
and germ and results in a refined grain. This
process removes the dietary fiber, iron and
many B vitamins (the health benefits).

WHOLE GRAINS

HEALTH BENEFITS OF GRAINS

CONTINUED
Grains

are important sources of many nutrients,

including dietary fiber, several B vitamins and minerals
Dietary fiber may help reduce blood cholesterol levels
and may lower risk of heart disease, obesity, and type 2
diabetes. Fiber is important for proper bowel function.
Fiber provides a feeling of fullness.
The B vitamins play a key role in metabolism and make
sure the processes within your body are functioning
properly.
Iron is used to carry oxygen in the blood.
Whole grains are sources of magnesium and selenium.
Magnesium= helps build bones and release energy from muscles.
Selenium protects cells from oxidation. It is also important for a
healthy immune system.

HOW MUCH GRAINS DO WE NEED?

9-13 year old boys & girls need ~ 5-7 oz

equivalents

1 oz-eq:
1

slice of bread
1 cup ready-to-eat cereal
cup cooked cereal, pasta, rice, quinoa

TEST YOUR KNOWLEDGE

JEOPARDY!
Any questions before we begin?