336 Chapter 13 Nutrition Copyright Goodheart-Willcox Co., Inc. When choosing meats and poultry, MyPlate recommends selecting lean or low-fat cuts to avoid saturated fats and cholesterol. An increased intake of seafood is also recommended—at least 8 ounces of cooked seafood per week. Dairy Foods Milk, yogurt, and cheese are the primary foods in this group, but it also includes calcium-fortifi ed soymilk. Calcium-fortifi ed foods and beverages provide calcium, but may lack other nutrients supplied by dairy foods. Dairy foods are high in protein and calcium for bone health and also provide vitamin D, ribofl avin, phosphorus, and many other nutrients. Dairy foods are also high in fat, so choose fat-free and low-fat varieties whenever possible. MyPlate Plan for a Healthy Eating Style The MyPlate website, ChooseMyPlate.gov, provides tools and resources to help people build a healthy eating style throughout life. One of these tools, “MyPlate Plan,” uses data on a person’s age, sex, height, weight, and activity level to identify a personalized healthy eating plan. Many teens require an eating plan based on 2,200 calories daily, 13-8. Notice that total daily amounts of food needed from each food group are listed, along with limits for sodium, saturated fat, and added sugars. This information makes it easier to choose healthy foods from each food group to serve at each meal. Th e Dietary Guidelines for Americans The basis of MyPlate’s advice on nutrition and good health is the Dietary Guidelines for Americans. These recommendations from the U.S. Department of Agriculture and Health and Human Services are for individuals two years and older to help promote health through improved nutrition and physical activity. Evidence-based research shapes these guidelines, which are updated every fi ve years. The 2015–2020 Dietary Guidelines emphasize several key factors that most people need to follow to improve their eating patterns, 13-9. Part of developing healthy eating patterns is choosing foods and beverages that are nutrient dense. Nutrient dense foods and beverages supply vitamins, minerals, and other nutrients that provide positive health with little or no solid fats and added sugars, refi ned starches, and sodium. Living Living Green Green Avoid throwing out fresh fruits and vegetables. Before they spoil, puree them and freeze them for later use. Pureed vegetables add nutrients to soups and sauces. Pureed fruits are great in smoothies.