Chapter 8 Making Healthy Choices 147 Copyright Goodheart-Willcox Co., Inc. from each food group to form almost any combi- nation of meals and snacks (Figure 8.10). Meeting Your Daily Needs How can the DRIs, the Dietary Guidelines, and MyPlate be used to help meet daily nutritional needs (Figure 8.11)? The SuperTracker.usda.gov website is designed to help people use all these resources. Begin by entering such personal information as age, gender, activity level, height, and weight to create a profi le. Register to save this information and return to it again. Then use the interactive tools to help you meet your nutrition and activity goals. The site includes tips and videos to help you use all the tools. The following are just a few of the site’s many features: • Food-A-Pedia allows users to look up and compare nutrition data for thousands of foods. Food Group Examples Food Group What Counts? Typical Foods Grains Group 1 ounce-equivalent: • 1 slice bread • 1 cup (250 mL) dry cereal • ½ cup (125 mL) cooked cereal, rice, or pasta Whole grains: brown rice, bulgur, oatmeal, popcorn, whole-grain barley and corn, whole-grain cereals and crackers, whole-wheat breads, wild rice • Refi ned grains: enriched cereals, crackers, and pasta fl our and corn tortillas white breads white rice Vegetable Group 1 cup-equivalent: • 1 cup (250 mL) fresh or cooked cut vegetables • 1 cup (250 mL) vegetable juice • 2 cups (500 mL) raw leafy vegetables • Dark green vegetables: broccoli collard, turnip, and mustard greens romaine spinach • Red and orange vegetables: carrots, pumpkin, sweet potatoes, winter squash, tomatoes, red peppers, beets • Beans and peas: kidney, lima, and navy beans black-eyed peas chickpeas lentils tofu • Starchy vegetables: corn, green peas, white potatoes • Other vegetables: bok choy, cucumbers, eggplant, green beans, lettuce, okra, onions, pea pods, green bell peppers, summer squash Fruit Group 1 cup-equivalent: • 1 cup (250 mL) fresh or canned fruit • 1 cup (250 mL) fruit juice • ½ cup (125 mL) dried fruit Apples, apricots, bananas, blueberries, cantaloupe, cherries, fi gs, fruit juice, grapefruit, grapes, kiwifruit, mangoes, oranges, papayas, peaches, pineapple, plums, raisins, strawberries, watermelon Dairy Group 1 cup-equivalent: • 1 cup (250 mL) milk or yogurt • 1½ ounces (43 g) hard cheese • 2 ounces (57 g) process cheese • 2 cups (500 mL) cottage cheese Buttermilk, calcium-fortifi ed soy milk, cheese, cottage cheese, fat-free milk, frozen yogurt, goat’s milk, ice cream, kefi r, low-fat milk, whole milk, yogurt Protein Foods Group 1 ounce-equivalent: • 1 ounce (28 g) cooked lean meat, poultry, or seafood • 1 egg • 1 tablespoon (15 mL) peanut butter • ¼ cup (60 mL) cooked dry beans or tofu • ½ ounce (14 g) nuts or seeds Beef, dry beans and peas, chicken, eggs, fi sh, lamb, lentils, nuts, peanut butter, pork, rabbit, refried beans, seeds, shellfi sh, tofu, turkey, veal, venison Top to bottom: ©iStock.com/maggeee ©iStock.com/JelenaAloskina ©iStock.com/Boardin1Now ©iStock.com/letterberry ©iStock.com/Bignai Figure 8.9 Choose a variety of foods from each MyPlate food group to get your daily recommended amounts of food. Grains Group u V getable Group Fruit Group Dairy a Group u P otein Foods Group