Budgeting Total Calories (FN720) Each person has a daily calorie budget. Calories are units of energy. You spend calories to maintain body functions and provide energy for physical activity. If you take in more calories than you burn, you may “bank” the extra as body fat.
Find Your Balance Between Food and Physical Activity (FN721) Do you consider yourself to be physically active? You probably are more active than you think. According to the MyPlate recommendations at www.ChooseMyPlate.gov, being physically active is “movement of the body that uses energy.” Calories are units of energy. You use up calories when you are active. The more time and intensity you put into an activity, the more calories you burn.
Focus on Fruits (FN722) Fruits are a great source of vitamins, minerals, fiber and phytochemicals (“phyto” means plant). The usual sweetness of fruits makes them an enjoyable food.
Get Your Calcium-rich Foods (FN723) The dairy group is an important part of the new food icon at www.ChooseMyPlate.gov . MyPlate provides individual recommendations based on age, sex and activity level for each group. The online tool can help you with an eating plan personalized for you.
Go Lean with Protein (FN724) Protein is important to have in your diet because it plays a part in the health and maintenance of the body. Choosing protein foods that are lean and low in cholesterol will give you the needed nutrients without the extra fat.
Know Your Fats (FN725) Not all fats are the same. To help us sort out information about nutrition, the food icon at www.ChooseMyPlate.gov can help us choose a healthy eating plan that’s personalized for our age, sex and activity level.
Make at Least Have your Grains Whole Grains (FN726) The food icon at www.ChooseMyPlate.gov recommends that at least half of the grain foods in your diet be whole grains.
Vary Your Veggies (FN727) Vegetables are a nutritional bargain. Most vegetables are naturally low in calories and fat and naturally have no cholesterol. Eating vegetables rich in potassium, such as sweet potatoes, white beans and tomato products, might help decrease bone loss.
MyPlate Plans for Toddlers to Age 7 (FN1497) This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov. On the following chart, find the child’s gender, age and activity level.
MyPlate Plans for 8- to 14-year-olds (FN1498) This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov. On the following chart, find your gender, age and activity level. Mark the row with your plan. Visit www.choosemyplate.gov for more information.
MyPlate Plans for 15 to 19 Year Olds (FN1499) This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov. On the following chart, find your gender, age and activity level.