WHAT IS MY PLATE ?
first stage:
What foods are in the Grains Group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
How many grain foods are needed daily?
The amount of grains you need to eat depends on your age, sex, and level of physical activity. At least half of all the grains eaten should be whole grains.
What counts as an ounce equivalent of grains?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the Grains Group.
second stage:
What foods are in the Fruit Group?
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
How much fruit is needed daily?
The amount of fruit you need to eat depends on age, sex, and level of physical activity.
What counts as a cup of fruit?
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.
What foods are in the Vegetable Group?
Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
How many vegetables are needed?
The amount of vegetables you need to eat depends on your age, sex, and level of physical activity.
Vegetable subgroup recommendations are given as amounts to eat WEEKLY. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts from each subgroup as a way to reach your daily intake recommendation.
What counts as a cup of vegetables?
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.
third stage:
What foods are included in the Dairy Group?
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
How much food from the Dairy Group is needed daily?
The amount of food from the Dairy Group you need to eat depends on age. Recommended daily amounts are shown in the chart below.
| Daily Dairy Chart |
|---|
| Daily recommendation |
|---|
Children
|
2-3 years old
|
2 cups
|
Women
|
19-30 years old
|
3 cups
|
4-8 years old
|
2 ½ cups
|
31-50 years old
|
3 cups
|
Girls
|
9-13 years old
|
3 cups
|
51+ years old
|
3 cups
|
14-18 years old
|
3 cups
|
Men
|
19-30 years old
|
3 cups
|
Boys
|
9-13 years old
|
3 cups
|
31-50 years old
|
3 cups
|
14-18 years old
|
3 cups
|
51+ years old
|
3 cups
|
What counts as a cup in the Dairy Group?
In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. The chart below lists specific amounts that count as 1 cup in the Dairy Group towards your daily recommended intake.
| Cup of dairy chart |
|---|
| Amount That Counts as a Cup in the Dairy Group | Common Portions and Cup Equivalents |
|---|
Milk
(choose fat-free or low-fat milk) | 1 cup milk | |
| 1 half-pint container milk | |
| ½ cup evaporated milk | |
Yogurt
(choose fat-free or low-fat yogurt) | 1 regular container
(8 fluid ounces) | 1 small container
(6 ounces) = ¾ cup |
| 1 cup yogurt | 1 snack size container
(4 ounces) = ½ cup |
Cheese
(choose reduced-fat or low-fat cheeses) | 1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan) | 1 slice of hard cheese is equivalent to ½ cup milk |
| ⅓ cup shredded cheese | |
| 2 ounces processed cheese (American) | 1 slice of processed cheese is equivalent to ⅓ cup milk |
| ½ cup ricotta cheese | |
| 2 cups cottage cheese | ½ cup cottage cheese is equivalent to ¼ cup milk |
Milk-based desserts
(choose fat-free or low-fat types) | 1 cup pudding made with milk | |
| 1 cup frozen yogurt | |
| 1 ½ cups ice cream | 1 scoop ice cream is equivalent to ⅓ cup milk |
Soymilk
(soy beverage) | 1 cup calcium-fortified soymilk | |
| 1 half-pint container calcium-fortified soymilk | |
Selection tips
- Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).
- If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories" (calories from solid fats and added sugars).
- For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content.
- Calcium choices for those who do not consume dairy products include: kale leaves
- Calcium-fortified juices, cereals, breads, rice milk, or almond milk. Calcium-fortified foods and beverages may not provide the other nutrients found in dairy products. Check the labels.
- Canned fish (sardines, salmon with bones) soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy). The amount of calcium that can be absorbed from these foods varies.
What foods are in the Protein Foods Group?
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
How much food from the Protein Foods Group is daily?
The amount of food from the Protein Foods Group you need to eat depends on age, sex, and level of physical activity.
What counts as an ounce-equivalent in the Protein Foods Group?
In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.
forth stage:
What are "oils"?
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Some commonly eaten oils include: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like nuts, olives, some fish, and avocados.
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common fats are: butter, milk fat, beef fat (tallow, suet), chicken fat, stick margarine, shortening, and partially hydrogenated oil.
How much is my allowance for oils?
Some consume enough oil in the foods they eat, such as:
- nuts
- fish
- cooking oil
- salad dressings
Others could easily consume the recommended allowance by substituting oils for some solid fats they eat. A person’s allowance for oils depends on age, sex, and level of physical activity. Daily allowances for oils are shown in the chart below.
| Daily Allowance |
|---|
|
Children
|
2-3 years old
4-8 years old
|
3 teaspoons
4 teaspoons
|
Girls
|
9-13 years old
14-18 years old
|
5 teaspoons
5 teaspoons
|
Boys
|
9-13 years old
14-18 years old
|
5 teaspoons
6 teaspoons
|
Women
|
19-30 years old
31-50 years old
51+ years old
|
6 teaspoons
5 teaspoons
5 teaspoons
|
Men
|
19-30 years old
31-50 years old
51+ years old
|
7 teaspoons
6 teaspoons
6 teaspoons
|
*Avocados and olives are part of the Vegetable Group; nuts and seeds are part of the Protein Foods Group. These foods are also high in oils. Soft margarine, mayonnaise, and salad dressings are mainly oil and are not considered to be part of any food group.
