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  • 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.

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

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