B2 High-Intermediate US 470 Folder Collection
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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.
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How to Follow the USDA MyPlate Dietary Guidelines

470 Folder Collection
Shepherd Liu published on April 23, 2016
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