Name: How to Follow the USDA MyPlate Dietary Guidelines
Uploaded: 2016-04-23T14:24:53.000Z
Duration: 2 min 16 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

How to Follow the USDA MyPlate Dietary Guidelines. Forget the food pyramid. The U.S. Department

of Agriculture’s nutrition guidelines are now called MyPlate. Here's how to adhere to

the USDA recommendations.. You will need Fruits Vegetables Grains Protein Dairy and smart

choices. Step 1. Picture a plate divided into 4 sections -- fruits, vegetables, grains,

and protein. Fruit and vegetables should fill half the plate, with veggies taking up a little

more room than fruits; divide the other side between grains and protein, with grains getting

a bit more space. Now envision a small cup next to your plate, marked "Dairy." Not soda.

Dairy. Go to choosemyplate.gov to find daily MyPlate requirements of each food group according

to age, gender, and level of physical activity. Step 2. Eat a wide variety of fruits and vegetables

so your body gets a range of nutrients. Eating produce of different colors is an easy way

to do so. Step 3. Get your protein from omega-3 rich seafood; lean meats and poultry; eggs;

nuts; seeds; and beans. Avoid processed meats like bacon and hot dogs. String beans are

vegetables, not protein. Step 4. When filling a quarter of your plate with grains, make

sure that at least half of them are whole grains, meaning they contain the entire grain

kernel. Examples include whole-wheat flour, bulgur, oatmeal, and brown rice. Step 5. Choose

dairy foods that retain their calcium content, such as milk, most cheeses, and yogurt, as

opposed to those that don't, such as butter and cream cheese. And try to stick to fat-free

or low-fat dairy. If you drink soy milk, make sure it's calcium-fortified. Step 6. No matter

what food group you're eating, limit salt, solid fats, and added sugars -- those that

are put into foods and beverages when they're processed. Bon appétit! Did you know First

Lady Michelle Obama's anti-obesity team collaborated with the USDA on MyPlate.

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How to Follow the USDA MyPlate Dietary Guidelines

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