Chapter 8 Making Healthy Choices 145
Copyright Goodheart-Willcox Co., Inc.
two drinks or less per day and adult females
should limit intake to one drink or less per day.
Some adults should not drink alcohol, such as
women who are pregnant.
MyPlate
To help people with their diet choices,
the USDA created flexible patterns for healthy
eating. These patterns outline daily amounts of
foods to eat from five major food groups. The
recommended daily intakes are determined by
a person’s calorie needs. Eating the suggested
amounts of foods from each group daily will
provide people with required nutrients.
The USDA’s food guidance system is called
MyPlate. The MyPlate.gov website offers a variety
of information and links to help people make
healthy eating choices. A key element of the
MyPlate system is its simple visual message. The
MyPlate icon helps people visualize how the food
groups fit together to build a healthy plate at
mealtime (Figure 8.8). Choosing nutrient-dense
forms of foods from each food group will allow
people to stay within their calorie limits.
Grains Group
The grains group includes such foods as
breads, cereals, rice, and pasta. These foods are
excellent low-fat sources of complex carbohy-
drates, which supply energy. They are also good
sources of B vitamins and iron. Whole-grain
foods are high in fiber as well.
Amounts of foods in this group are counted
in ounce-equivalents. This term refers to a portion
size that is equal to a one-ounce (28 g) serving.
MyPlate divides this group into two
subgroups—whole grains and refined grains.
Whole grains include whole-wheat bread, oatmeal,
and brown rice. Refined grains include foods like
white bread, enriched pasta, and white rice. People
should make at least half their daily grain food
choices from the whole-grains subgroup.
Vegetable Group
The vegetable group includes any vegetable
or 100-percent vegetable juice. Vegetables may be
raw or cooked canned, frozen, or dried and may
be whole, cut up, or mashed. These foods are
good sources of vitamins, minerals, and fiber.
USDA
Figure 8.8 The MyPlate icon shows a place setting
to illustrate the proportions of the five food groups that
should make up a healthy diet.
Health and Wellness
Make Half
Your Grains
Whole
Whole grains, such as brown rice, oatmeal,
barley, and whole wheat, are good sources of
dietary fiber. Getting enough fiber in the diet
helps keep bowels working properly. Fiber also
helps people feel full after eating, so they may
be less likely to overeat.
Refined-grain products do not provide all
the nutrients and fiber found in whole grains.
Many refined-grain products, such as cakes
and cookies, are also high in solid fats and
added sugars.
Health experts recommend people get
at least half their daily grain needs from
whole-grain sources. Look for whole-grain
ingredients to appear first on ingredient lists
for bread and cereal products. (Be aware
that whole-wheat flour refers to a whole-grain
ingredient but wheat flour does not.) Choose
a variety of grain foods to receive the most
health benefits.
Copyright Goodheart-Willcox Co., Inc.
two drinks or less per day and adult females
should limit intake to one drink or less per day.
Some adults should not drink alcohol, such as
women who are pregnant.
MyPlate
To help people with their diet choices,
the USDA created flexible patterns for healthy
eating. These patterns outline daily amounts of
foods to eat from five major food groups. The
recommended daily intakes are determined by
a person’s calorie needs. Eating the suggested
amounts of foods from each group daily will
provide people with required nutrients.
The USDA’s food guidance system is called
MyPlate. The MyPlate.gov website offers a variety
of information and links to help people make
healthy eating choices. A key element of the
MyPlate system is its simple visual message. The
MyPlate icon helps people visualize how the food
groups fit together to build a healthy plate at
mealtime (Figure 8.8). Choosing nutrient-dense
forms of foods from each food group will allow
people to stay within their calorie limits.
Grains Group
The grains group includes such foods as
breads, cereals, rice, and pasta. These foods are
excellent low-fat sources of complex carbohy-
drates, which supply energy. They are also good
sources of B vitamins and iron. Whole-grain
foods are high in fiber as well.
Amounts of foods in this group are counted
in ounce-equivalents. This term refers to a portion
size that is equal to a one-ounce (28 g) serving.
MyPlate divides this group into two
subgroups—whole grains and refined grains.
Whole grains include whole-wheat bread, oatmeal,
and brown rice. Refined grains include foods like
white bread, enriched pasta, and white rice. People
should make at least half their daily grain food
choices from the whole-grains subgroup.
Vegetable Group
The vegetable group includes any vegetable
or 100-percent vegetable juice. Vegetables may be
raw or cooked canned, frozen, or dried and may
be whole, cut up, or mashed. These foods are
good sources of vitamins, minerals, and fiber.
USDA
Figure 8.8 The MyPlate icon shows a place setting
to illustrate the proportions of the five food groups that
should make up a healthy diet.
Health and Wellness
Make Half
Your Grains
Whole
Whole grains, such as brown rice, oatmeal,
barley, and whole wheat, are good sources of
dietary fiber. Getting enough fiber in the diet
helps keep bowels working properly. Fiber also
helps people feel full after eating, so they may
be less likely to overeat.
Refined-grain products do not provide all
the nutrients and fiber found in whole grains.
Many refined-grain products, such as cakes
and cookies, are also high in solid fats and
added sugars.
Health experts recommend people get
at least half their daily grain needs from
whole-grain sources. Look for whole-grain
ingredients to appear first on ingredient lists
for bread and cereal products. (Be aware
that whole-wheat flour refers to a whole-grain
ingredient but wheat flour does not.) Choose
a variety of grain foods to receive the most
health benefits.