Copyright Goodheart-Willcox Co., Inc. Chapter 3 Nutrition 85 Healthy Eating Patterns Healthy eating patterns must be supported in all settings, including the home, school, work, and community. There are a number of guides available to help individuals implement healthy eating patterns. For example, the USDA food patterns discussed in the Dietary Guidelines can help people trying to maintain calorie balance and focus on nutrient-dense foods. The USDA food patterns serve as the basis for the MyPlate food guidance system. MyPlate Food Guidance System In 2011, the USDA created the MyPlate food guidance system to help individuals put the Di- etary Guidelines into practice (Figure 3.12). The My- Plate graphic is designed to remind people about the proportion of different foods they should eat at a meal. Food Groups The MyPlate diagram includes the fi ve food groups: fi fruits, vegetables, grains, protein foods, and dairy. Oils are not included on the MyPlate graphic because they are not considered a food group. Oils are, however, a necessary part of a healthful diet as well. Fruits. Foods in the fruit group are often good sources of nutrients many diets are lacking, such as potassium, fiber, vitamin C, and folic acid. fi fi Fresh, frozen, canned, and dried fruits, as well as fruit juices, are included in this group. Fruit juices, however, lack the fiber found in whole fruits, fi fi and are not as nutrient dense as whole fruits. For this reason, whole fruits should be selected more often than juice. Grains. This group includes foods made from wheat, rice, oats, corn- meal, barley, or other cereal grains. Foods in the grains group are classified fi as either whole grains or refi grains. fined recommended proportions of the different food groups that people should eat in a day. How much does your daily diet align with these suggestions? What food groups should you eat more of? less of? Figure 3.12 Fiber Total Fat 5%* 16% 13% 14% 18% 0 Chips (fried in oil) Mashed (with whole milk and butter) Baked (without butter or sour cream) * percentages are daily recommended amounts Potatoes can be prepared many different ways, including mashing, baking, and frying. Which of these potato options is the most nutritious? the least nutritious? Why? Figure 3.11