Unit 3 You and Food
208
This personalized MyPlate plan is for a fourteen-year-old girl who is physically active
30–60 minutes daily.
7-6
Read bread and cereal labels to see if the product is whole grain or
enriched.
Enriched
products have nutrients added to them to replace those
removed during processing. Refined grains are often enriched.
Whole-grain products are healthier choices. They provide natural grain
fiber that aids in digestion and ridding the body of waste. Your goal is that
at least half the grains you eat are whole grains.
My Daily Food Plan
Based on the information you provided, this is your daily
recommended amount from each food group.
GRAINS
6 ounces
VEGETABLES
2½ cups
FRUITS
2 cups
DAIRY
3 cups
PROTEIN
5½ ounces
Make half your
grains whole
Aim for at
least 3 ounces
of whole
grains a day
Vary your
veggies
Aim for these
amounts each
week:
Dark green
veggies
= 1½ cups
Red and 0range
veggies =
5½ cups
Beans & peas
= 1½ cups
Starchy =
5 cups
Other = 4 cups
Focus on fruits
Eat a variety of
fruits
Choose whole
or cut-up fruits
more often than
fruit juice
Get your
calcium-rich
foods
Drink fat-free
or low-fat (1%)
milk, for the
same aount of
calcium and
other nutrients,
but less fat
Select fat-free
or low-fat yogurt
and cheese,
or try calcium-
fortified soy
products
Go lean with
protein
Twice a week,
make seafood the
protein on your
plate
Vary your protein
routine—choose
beans, peas,
nuts, and seeds
more often
Keep meat and
poultry portions
small and lean
Find your balance between food and
physical activity
Be physically active for at least
60 minutes each day.
Know your limits on fats, sugars, and sodium
Your allowance for oils is 6 teaspoons a day.
Limit calories from SoFAS to 260 calories a day.
Reduce sodium intake to less than 2,3000 mg a day.
Your results are based on a 2000 calorie pattern Name:
This calorie level is only an estimate of your needs. Monitor your body weight to see if you need to adjust your calorie intake.