64 Adventures in Food and Nutrition
Enrich: Prepare a display of food group amount equivalents
by using food models. Also measure foods using the amount
equivalents in 3-18 and then weigh the foods on a scale or
measure them with measuring spoons or cups. This will help
students to visualize portion sizes.
Foods Calorie Level Pattern
Recommended Daily Intakes
3-17 3-17
MyPlate shows the types and amounts of foods to eat at different calorie levels.levels. MyPlate shows the types and amounts of foods to eat at different calorie
Grains*
Vegetables
Fruits
Protein Foods*
Dairy
Oils
Empty-Calorie
Allowance
1,600
5 oz-eq
2 cups
11/2 cups
5 oz-eq
3 cups
5 tsp.
120
1,800
6 oz-eq
21/2 cups
11/2 cups
5 oz-eq
3 cups
5 tsp.
160
2,000
6 oz-eq
21/2 cups
2 cups
51/2 oz-eq
3 cups
6 tsp.
260
2,200
7 oz-eq
3 cups
2 cups
6 oz-eq
3 cups
6 tsp.
270
2,400
8 oz-eq
3 cups
2 cups
61/2 oz-eq
3 cups
7 tsp.
330
2,600
9 oz-eq
31/2 cups
2 cups
61/2 oz-eq
3 cups
8 tsp.
360
2,800
10 oz-eq
31/2 cups
21/2 cups
7 oz-eq
3 cups
8 tsp.
400
3,000
10 oz-eq
4 cups
21/2 cups
7 oz-eq
3 cups
10 tsp.
460
3,200
10 oz-eq
4 cups
21/2 cups
7 oz-eq
3 cups
11 tsp.
600
*
Servings in these groups are ounce-equivalents (oz-eq).
however, food amounts are expressed
as 1 ounce-equivalents. This is because
many grain foods are not easily measured
in cups. Ounce for ounce, each food in the
grains group provides similar kinds and
amounts of nutrients. The protein foods
group also uses ounce-equivalents for
similar reasons. See 3-18 for a summary of
food equivalents for each food group.
The menu in 3-19 is an example of
how easy it is to get all the amounts you
need from each food group. To meet your
grain needs, a bowl of whole-grain cereal
and a slice of toast for breakfast supply
two 1 ounce-equivalents. Two tortillas for
lunch add two more 1 ounce-equivalents.
A cup of rice or pasta for dinner equals
two 1 ounce-equivalents. A snack of four
small crackers or a dish of popcorn adds
yet another 1 ounce-equivalent. See how
quickly it adds up? This menu has seven
1 ounce-equivalents from the grains
group. Add another sandwich and slice of
toast and you will be up to ten 1 ounce-
equivalents. It is very easy to overeat foods
from the grains group.
Most teens need three to four cups
from the vegetable group each day. Take
another look at the menu in 3-19. Notice the
menu lists three cups of vegetables. The to-
mato and celery served for lunch equal one
cup. Add the spinach salad and sweet red
pepper strips and you’ve got another cup.
The baby carrots at snack time add another
cup. To get more vegetables, make the
spinach salad larger or add some steamed
broccoli at lunch. Be sure to vary the type
of vegetables as discussed earlier.
The menu in 3-19 also shows how you
can fit the fruit group in your diet. Orange
juice for breakfast adds one cup. A small
banana at snack time adds a half-cup.
Serve a wedge of cantaloupe for lunch
or peach slices for dinner and you have
another cup.
Older children, teens, and adults need
three cups from the dairy group daily. The
menu in 3-19 shows how you can get the
dairy foods you need to supply calcium for
your growing bones. The milk for breakfast,
cheese for lunch, and yogurt at snack time
equal three cups.