USDA MyPlate Guidelines January 2016
Faghia Rana
1 medium Whole egg
Faghia Rana
1oz Natural Cheddar Cheese
Faghia Rana
1 oz Wild Cooked Salmon
Faghia Rana
1 cup Lentils Boiled
Faghia Rana
Faghia Rana
Faghia Rana
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
USDA- United States Department of Agriculture
t · MyPlate Daily Checklist
c"'° .:..g J Find your Healthy Eating Style
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 1,400 Calories a Day
ii m
11/2 cups 11/2 cups 5 ounces 4 ounces 21/2 cups
Focus on whole fruits Vary your veggies Make half your grains
whole grains
Vary your protein
outine
Move to low-fat or
fat-free milk or yogurt
Focus on whole fruits that
are fresh, frozen, canned, or
dried.
Choose a variety of colorful
fresh, frozen, and canned
vegetables-make sure to
include dark green, red, and
orange choices.
Find whole-grain foods by
eading the Nutrition Facts
label and ingredients list.
Mix up your protein foods
to include seafood, beans
and peas, unsalted nuts and
seeds, soy products. eggs,
and lean meats and poultry.
Choose fat-free milk, yogurt,
and soy beverages (soy milk)
to cut back on your saturated
fat.
Drink and eat less sodium, saturated fat, and added sugars. Limit:
SI
• Sodium to 1,500 milligrams a day.
• Saturated fat to 16 grams a day.
• Added sugars to 35 grams a day.
Be active your way: Children 2 to 5 years old should play actively every day.
Use SuperTracker to create a personal plan based on your age, sex, height, weight, and physical activity level.
Su perTracker.usda.gov
http:perTracker.usda.gov
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 24 grams a day.
• Added sugars to 55 grams a day.
Limit
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 ounces
Vary your protein
outine
Mix up your protein foods
to include seafood, beans
and peas, unsalted nuts and
seeds, soy products, eggs,
and lean meats and poultry.
Protein
7 ounces
Make half your grains
whole grains
Find whole-grain foods by
eading 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 2,200 Calories a Day
Food group targets for a 2,200 calorie* pattern are:
2 cups
1 cup of fruits counts as
• 1 cup raw or cooked fruit; o
• 1/2 cup dried fruit; o
• 1 cup 100% fruit juice.
3 cups
1 cup vegetables counts as
• 1 cup raw or cooked vegetables; o
• 2 cups leafy salad greens; o
• 1 cup 100% vegetable juice.
7 ounce equivalents
1 ounce of grains counts as
• 1 slice
ead; o
• 1 ounce ready-to-eat cereal; o
• 1/2 cup cooked rice, pasta, or cereal.
6 ounce equivalents
1 ounce of protein counts as
• 1 ounce lean meat, poultry, or seafood; o
• 1 egg; o
• 1 Tbsp peanut butter; o
• 1/4 cup cooked beans or peas; o
• 1/2 ounce nuts or seeds.
3 cups
1 cup of dairy counts as
• 1 cup milk; o
• 1 cup yogurt; o
• 1 cup fortified soy beverage; o
• 1 1/2 ounces natural cheese or 2 ounces
processed cheese.
Fruits
Vegetables
Grains
Protein
Dairy
MyPlate Plan
Write down the foods you ate today and track your daily MyPlate, MyWins!
Write your food choices for
each food group
Did you reach
your target?
Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 24 grams a day.
• Added sugars to 55 grams a day.
Limit
Be active your way:
Adults:
• Be physically active at least
2 1/2 hours per week.
Children 6 to 17 years old:
• Move at least 60 minutes every day.
Activity
Y
N
Y
N
Y
N
Y
N
Y
N
Y N
Y N
Track your MyPlate, MyWins
Center for Nutrition Policy and Promotion
January 2016
USDA is an equal opportunity provider and employer.
MyWins
* This 2,200 calorie pattern is only an estimate of you
needs. Monitor your body weight and adjust you
calories if needed.
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
Faghia Rana
X
Faghia Rana
1 medium whole egg
Faghia Rana
1 oz natural cheese
Faghia Rana
Wild cooked salmon
Faghia Rana
1 cup lentils boiled
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
outine
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
eading 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; o
• 1/2 cup dried fruit; o
• 1 cup 100% fruit juice.
3 cups
1 cup vegetables counts as
• 1 cup raw or cooked vegetables; o
• 2 cups leafy salad greens; o
• 1 cup 100% vegetable juice.
8 ounce equivalents
1 ounce of grains counts as
• 1 slice
ead; o
• 1 ounce ready-to-eat cereal; o
• 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; o
• 1 egg; o
• 1 Tbsp peanut butter; o
• 1/4 cup cooked beans or peas; o
• 1/2 ounce nuts or seeds.
3 cups
1 cup of dairy counts as
• 1 cup milk; o
• 1 cup yogurt; o
• 1 cup fortified soy beverage; o
• 1 1/2 ounces natural cheese or 2 ounces
processed cheese.
Fruits
Vegetables
Grains
Protein
Dairy
MyPlate Plan
Write down the foods you ate today and track your daily MyPlate, MyWins!
Write your food choices for
each food group
Did you reach
your target?
Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 27 grams a day.
• Added sugars to 60 grams a day.
Limit
Be active your way:
Adults:
• Be physically active at least
2 1/2 hours per week.
Children 6 to 17 years old:
• Move at least 60 minutes every day.
Activity
Y
N
Y
N
Y
N
Y
N
Y
N
Y N
Y N
Track your MyPlate, MyWins
Center for Nutrition Policy and Promotion
January 2016
USDA is an equal opportunity provider and employer.
MyWins
* This 2,400 calorie pattern is only an estimate of you
needs. Monitor your body weight and adjust you
calories if needed.
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 29 grams a day.
• Added sugars to 65 grams a day.
Limit
3 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