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Created By: Gray Lewis, Spring 2017 Intern

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 TABLE OF CONTENTS
MYPLATE FOOD GROUPS ................................................. 3-9
GRAINS GROUP ............................................................ 4
VEGETABLE GROUP ....................................................... 5
FRUIT GROUP .............................................................. 6
DAIRY GROUP ............................................................. 7
PROTEIN GROUP .......................................................... 8
OILS GROUP ............................................................... 9
HOW TO READ A NUTRITION LABEL .................................... 10
SERVING-SIZE COMPARISON CHART ...................................... 11
DAILY CALORIE ALLOWANCE .............................................. 12
HEALTHY ALTERNATIVES .................................................. 13
DAILY NUTRITION CHECKLIST ........................................... 14
HEALTH APPS ............................................................. 15
RESOURCES ................................................................ 16

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Source of MyPlate graphic: https://choosemyplate-prod.azureedge.net/sites/default/files/printablematerials/myplate_white.jpg

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Grains Group
OUNCE-EQUIVALENT OF GRAINS TABLE
AMOUNT THAT COUNTS AS 1 OUNCE- COMMON PORTIONS AND
EQUIVALENT OF GRAINS OUNCE-EQUIVALENTS
WG**: whole wheat 1 large bagel = 4 ounce-
Bagels 1" mini bagel
RG**: plain, egg equivalents
(baking powder/ buttermilk - 1 large (3" diameter) = 2
Biscuits 1 small (2" diameter)
RG*) ounce-equivalents
WG**: 100% Whole Wheat 1 regular slice
2 regular slices = 2 ounce-
Breads RG**: white, wheat, French, 1 small slice, French
equivalents
sourdough 4 snack-size slices rye bread
Bulgur cracked wheat (WG**) cup, cooked
1 medium piece (2 " x 2 x
Cornbread (RG**) 1 small piece (2 " x 1 x 1")
1 ") = 2 ounce-equivalents
5 whole wheat crackers
WG**: 100% whole wheat, rye
Crackers 2 rye crisp breads
RG**: saltines, snack crackers
7 square or round crackers
WG**: whole wheat
English muffins muffin 1 muffin = 2 ounce-equivalents
RG**: plain, raisin
WG**: whole wheat 1 large (3 " diameter) = 3 ounce-
Muffins 1 small (2 " diameter)
RG**: bran, corn, plain equivalents
cup, cooked
Oatmeal (WG**) 1 packet instant
1 ounce (1/3 cup), dry (regular or quick)
WG**: Whole-wheat, buckwheat 1 pancake (4 " diameter) 3 pancakes (4 " diameter) = 3
Pancakes
RG**: buttermilk, plain 2 small pancakes (3" diameter) ounce-equivalents
1 mini microwave bag or 100-
Popcorn (WG**) 3 cups, popped calorie bag, popped = 2 ounce-
equivalents
WG**: toasted oat, whole wheat
Ready-to-eat 1 cup, flakes or rounds
flakes
breakfast cereal 1 cup, puffed
RG**: corn flakes, puffed rice
WG*: brown, wild cup cooked 1 cup, cooked = 2 ounce-
Rice
RG*: enriched, white, polished 1 ounce, dry equivalents
Pasta- spaghetti, WG**: whole wheat cup, cooked 1 cup, cooked = 2 ounce-
macaroni, noodles RG**: enriched, durum 1 ounce, dry equivalents
WG**: whole wheat, whole grain
1 small flour tortilla (6" diameter) 1 large tortilla (12" diameter) = 4
Tortillas corn
1 corn tortilla (6" diameter) ounce-equivalents
RG**: Flour, corn

Whats Your Recommended Daily Intake?

Sources:
https://www.choosemyplate.gov/grains
https://choosemyplate-
prod.azureedge.net/sites/default/files/printablematerials/
Button_Grains1.jpg (grain graphic)
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 Vegetable Group
CUP OF VEGETABLE TABLE
AMOUNT THAT COUNTS AS 1 CUP OF VEGETABLE AMOUNT THAT COUNTS AS CUP
OF VEGETABLES
Broccoli 1 cup, chopped or florets; 3 spears 5 long raw or cooked
Greens (collards, mustard greens, turnip greens, kales); 1 cup, cooked
green or wax beans; bean sprouts
Spinach 1 cup, cooked; 2 cups, raw
Raw leafy greens: Spinach, romaine, watercress, 2 cups, raw 1 cup, raw
dark green leafy lettuce, endive, escarole

Carrots 1 cup, strips, slices, or chopped, raw or cooked; 2 medium 1 medium carrot; About 6 baby
carrots; 1 cup baby carrots (about 12) carrots
Pumpkin 1 cup, mashed, cooked

Red Peppers 1 cup, chopped, raw, or cooked; 1 large pepper (3 diameter, 1 small pepper
3 long)

Tomatoes 1 large raw whole (3); 1 cup, chopped or sliced, raw, 1 small raw whole (2 diame-
canned, or cooked ter); 1 medium canned
Tomato Juice 1 cup cup

Sweet Potato 1 large baked (2 or more diameter); 1 cup, sliced or 3 pancakes (4 " diameter) = 3
mashed, cooked ounce-equivalents
Winter Squash (acorn, butternut, hubbard) 1 cup, cubed, cooked acorn squash, baked = cup
Dry beans and peas (black, garbanzo, kidney, 1 cup, whole or mashed, cooked
pinto, soy beans, black -eyed peas or split peas)
Corn, yellow or white 1 cup ; 1 large ear (8 to 9 long) 1 small ear (about 6 long)
Green peas 1 cup

White potatoes 1 cup, diced, mashed; 1 medium boiled or baked potato (2

to 3 diameter)
Cabbage, green 1 cup, chopped or shredded raw or cooked
Cauliflower 1 cup, pieces or florets, raw or cooked

Celery 1 cup, diced or sliced, raw or cooked; 2 large stalks 1 large stalk (11 to 12 long)
(11" to 12" long)
Cucumbers 1 cup, raw, sliced or chopped

Green Peppers 1 cup, chopped, raw or cooked; 1 large pepper (3" 1 small pepper
diameter, 3 " long)
Lettuce, iceberg or head 2 cups, raw, shredded or chopped 1 cup, raw, shredded or chopped
Mushrooms 1 cup, raw or cooked
Onions 1 cup, chopped, raw or cooked
Summer squash or zucchini 1 cup, cooked, sliced or diced

Whats Your Recommended Daily Intake?

Sources:
https://www.choosemyplate.gov/vegetables
https://choosemyplate-
prod.azureedge.net/sites/default/files/printablematerials/Button_
Vegetables1.jpg (vegetable graphic)
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Fruit Group
CUP OF FRUIT TABLE
AMOUNT THAT COUNTS AS 1 CUP OF FRUIT AMOUNT THAT COUNTS AS CUP OF FRUIT
large (3 diameter)
Apple 1 small (2 diameter) cup, sliced or chopped, raw or cooked
1 cup, sliced or chopped, raw or cooked
Applesauce 1 cup 1 snack container (4 oz.)
1 cup, sliced
Banana 1 small (less than 6 long)
1 large (8 to 9 long)
Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon)
1 cup, whole or cut up
Grapes 16 seedless grapes
32 seedless grapes
1 medium (4 diameter)
Grapefruit medium (4 diameter)
1 cup, sections
Mixed fruit (fruit cocktail) 1 cup, diced or sliced, raw or canned, drained 1 snack container (4 oz.) drained = 3/8 cup
1
1 large (3 /16 diameter)
Orange 1 small (2 3/8 diameter)
1 cup, sections
Orange, mandarin 1 cup, canned, drained
1 large (2 diameter)
1 cup, sliced or diced, raw, cooked, or canned, 1 small (2 diameter)
Peach
drained 1 snack container (4 oz.) drained = 3/8 cup
2 halves, canned
1 medium pear (2 per lb.)
Pear 1 cup, sliced or diced, raw, cooked, or canned, 1 snack container (4 oz.) drained = 3/8 cup
drained
1 cup, chucks, sliced or crushed, raw, cooked
Pineapple 1 snack container (4 oz.) drained = 3/8 cups
or canned, drained
1 cup, sliced, raw or cooked
Plum 1 large plum
3 medium or 2 large plums
About 8 large berries
Strawberries cup, whole, halved, or sliced
1 cup, whole, halved, or sliced, fresh or frozen
1 small (1 thick)
Watermelon 6 melon balls
1 cup, diced or balls
Dried fruit (raisins, prunes, apricots,
cup dried fruit cup dried fruit or 1 small box raisins (1 oz.)
etc.)
100% fruit juice (orange, apple, grape,
1 cup cup
grapefruit, etc.)

Whats Your Recommended Daily Intake?

Sources:
https://www.choosemyplate.gov/fruit
https://choosemyplate-
prod.azureedge.net/sites/default/files/printablematerials/Button_Fruits

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Dairy Group

CUP OF DAIRY TABLE

AMOUNT THAT COUNTS AS A CUP IN THE COMMON PORTIONS AND CUP
DAIRY GROUP EQUIVALENTS

1 cup milk
Milk (choose fat-free or low-fat milk) 1 half-pint container milk
cup evaporated milk
1 small container
1 regular container (8 fluid ounces)
(6 ounces) = cup
Yogurt (choose fat-free or low-fat yogurt)
1 snack size container
1 cup yogurt
(4 ounces) = cup
1 ounces hard cheese
1 slice of hard cheese is
(cheddar, mozzarella, Swiss,
equivalent to cup milk
Parmesan)
cup shredded cheese
Cheese (choose reduced-fat or low-fat cheeses) 2 ounces processed cheese 1 slice of processed cheese is
(American) equivalent to cup milk
cup ricotta cheese
cup cottage cheese is
2 cups cottage cheese
equivalent to cup milk
1 cup pudding made with milk
1 cup frozen yogurt
Milk-based desserts (choose fat-free or low-fat types)
1 scoop ice cream is equivalent
1 cups ice cream
to cup milk
1 cup calcium-fortified soymilk
Soymilk (soy beverage) 1 half-pint container calcium-
fortified soymilk

Whats Your Recommended Daily Intake?

Sources:
https://www.choosemyplate.gov/dairy
https://choosemyplate-
prod.azureedge.net/sites/default/files/printablematerials/Button
_Dairy1.jpg (dairy graphic)
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Protein Group

OUNCE-EQUIVALENT OF PROTEIN FOODS TABLE

AMOUNT THAT COUNTS AS 1 OUNCE-EQUIVALENT IN COMMON PORTIONS AND OUNCE-EQUIVALENTS
THE PROTEIN FOODS GROUP

1 ounce cooked lean beef 1 small steak (eye of round, filet) = 3 to 4 ounce-
Meats equivalents
1 ounce cooked lean pork or ham 1 small lean hamburger = 2 to 3 ounce-equivalents
1 ounce cooked chicken or turkey, without skin 1 small chicken breast half = 3 ounce-equivalents
Poultry
1 sandwich slice of turkey (4 " x 2 " x 1/8") Cornish game hen = 4 ounce-equivalents
1 can of tuna, drained = 3 to 4 ounce-
equivalents
Seafood 1 ounce cooked fish or shell fish 1 salmon steak = 4 to 6 ounce -equivalents
1 small trout = 3 ounce-equivalents
3 egg whites = 2 ounce-equivalents
Eggs 1 egg
3 egg yolks = 1 ounce-equivalent
ounce of nuts (12 almonds, 24 pistachi-
os, 7 walnut halves)

Nuts and seeds ounce of seeds (pumpkin, sunflower, or 1 ounce of nuts of seeds = 2 ounce-
squash seeds, hulled, roasted) equivalents
1 Tablespoon of peanut butter or almond
butter
cup of cooked beans (such as black, kidney,
pinto, or white beans)
cup of cooked peas (such as chickpeas, cow-
peas, lentils, or split peas) 1 cup split pea soup = 2 ounce-equivalents
cup of baked beans, refried beans 1 cup lentil soup = 2 ounce-equivalents
Beans and peas cup (about 2 ounces) of tofu 1 cup bean soup = 2 ounce-equivalents
1 oz. tempeh, cooked 1 soy or bean burger patty = 2 ounce-
equivalents
cup roasted soybeans 1 falafel patty (2 ", 4
oz.)
2 Tablespoons hummus

Whats Your Recommended Daily Intake?

Sources:
https://www.choosemyplate.gov/protein-foods
https://choosemyplate-
prod.azureedge.net/sites/default/files/printablematerials/Button
_Protein1.jpg (protein graphic)
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Oils Group

Oil Table
Amount of Food Amount of Oil Calories from Oil Total Calories

Oils:
Vegetable oils (such as canola, corn,
cottonseed, olive, peanut, 1 Tbsp. 3 tsp./14 g 120 120
safflower, soybean, and sunflower
Foods rich in oils:
Margarine, soft (trans fat free) 1 Tbsp. 2 tsp./11 g 100 100

Mayonnaise 1 Tbsp. 2 tsp./11 g 100 100

Mayonnaise-type salad dressing 1 Tbsp. 1 tsp./5 g 45 55

Italian dressing 2 Tbsp. 2 tsp./8 g 75 85

Thousand Island dressing 2 Tbsp. 2 tsp./11 g 100 120

Olives*, ripe, canned 4 Large tsp./2 g 15 20

Avocado* med 3 tsp./15 g 130 160

Peanut butter* 2T 4 tsp./16 g 140 190

Peanuts, dry roasted* 1 oz. 3 tsp./14 g 120 165

Mixed nuts, dry roasted* 1 oz. 3 tsp./15 g 130 170

Cashews, dry roasted* 1 oz. 3 tsp./13 g 115 165

Almonds, dry roasted* 1 oz. 3 tsp./15 g 130 170

Hazelnuts* 1 oz. 4 tsp./18 g 160 185

Sunflower seeds* 1 oz. 3 tsp./14 g 120 165

*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.

Whats Your Recommended Daily Intake?

Sources:
https://www.choosemyplate.gov/oils
https://choosemyplate-
prod.azureedge.net/sites/default/files/printablematerials/Button_Oils1

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HOW TO READ A NUTRITION LABEL

Source: http://sites.psu.edu/nmcnutr/wp-content/uploads/sites/34552/2015/11/label21.jpg

What do the common claims on

food packages really mean?
In order to ensure that consumers receive the most
accurate information for a food product, the Food
and Drug Administration (FDA) has set strict
guidelines for the usage of certain terms on food
labels. Additionally, to help consumers find nutrient-
rich foods and foods that may help to decrease the
risk of some diseases, the FDA establishes standards
Source:
for health-related claims on food labels.
http://www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handou

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WHAT DOES A SERVING SIZE LOOK LIKE?

Source: http://www.healthyeating.org/Portals/0/Gallery/Album/Healthy%20Eating/portion%20size%20hand.JPG

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DAILY CALORIE ALLOWANCE

*The Daily Calorie Needs are estimated by using reference weights (healthy) and reference heights (average). The reference adult male
is 5 feet 10 inches tall and weighs 154 pounds. The reference adult female is 5 feet 4 inches tall and weighs 126 pounds.
**Female estimates do not include women who are breastfeeding or pregnant.
Source: https://www.cnpp.usda.gov/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf

Lifestyle with only light physical activity that is associated with normal day-to-
Sedentary
day life.

Lifestyle with physical activity equal to walking about 1.5 to 3 miles per day at 3
Moderately Active to 4 miles/hour, in addition to the light physical activity associated with normal
day-to-day life.

Lifestyle with physical activity equal to walking more than 3 miles per day at 3 to
Active 4 miles/hour, in addition to the light physical activity associated with normal day-
to-day life.

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HEALTHY ALTERNATIVES

https://www.goredforwomen.org/live-healthy/heart-healthy-cooking-tips/healthy-substitutions/
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/healthy-recipes/art-20047195
http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/hyp/lessons-manuals/3-ingredient_substitutions.pdf
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DAILY NUTRITION CHECKLIST
Pictured below is the MyPlate Daily Checklist for an individual that is 14 years of age and older that
has a recommended daily calorie allowance of 2,000 calories. You can find a checklist specifically
designed for your age and recommended daily calorie allowance at
https://www.choosemyplate.gov/MyPlate-Daily-Checklist.

Source: https://choosemyplate-prod.azureedge.net/sites/default/files/myplate/checklists/MyPlateDailyChecklist_2000cals_Age14plus.pdf

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THERES AN APP FOR THAT!

SuperTracker https://www.choosemyplate.gov/tools-supertracker
This online tool can help you plan, analyze, and track your diet and physical activity. This
interactive online tool allows you to start groups and challenges to encourage you to keep

MyFitnessPal by Under Armour https://www.myfitnesspal.com/

MyFitnessPal is a fast and easy way to count your calories by giving you free access to the
worlds largest nutrition and calorie database.

Fooducate http://www.fooducate.com/
Fooducate gives you the resources and tools you need to reach your health, diet, and fitness

Pinterest https://www.pinterest.com/
Pinterest is a great website and/or mobile application that you can use to find helpful diet

My Plate Calorie Tracker by Livestrong http://www.livestrong.com/myplate/

With the My Plate Calorie Tracker, you can track your calorie intake, set and
achieve daily nutrition goals, receive daily tips and motivations, and more!

Sources for Images:

https://choosemyplate-prod.azureedge.net/sites/default/files/myplate/ST_Logo.png (SuperTracker)
https://screencastsonline.com/public_images/01-new/SCOI0082-summary-icon-100x100.png (MyFitnessPal)
http://www.fooducate.com/resources/images/app-icons/favicon-96x96.png (Fooducate)
http://www.txla.org/sites/tla/files/images/featured/Pinterest-Logo.png (Pinterest)
http://rrmch.org/blog/wp-content/uploads/2017/03/MY-PLATE-CALORIE-TRACKER.png (My Plate Calorie Tracker)

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RESOURCES

National Heart, Lung, and Blood Institute, Deliciously Healthy Eating Recipes
https://healthyeating.nhlbi.nih.gov/default.aspx
Check out this website to find tons of tasty and nutritious meal ideas that the whole family
will love.

United States Department of Agriculture, Food and Nutrition Information Center

https://www.nal.usda.gov/fnic
This website is a great resource where researchers, professionals, and educators, and
others will have access to a wide range of reliable food and nutrition information from
both governmental and non-governmental sources.

Office of Disease Prevention and Health Promotion, HealthFinder

https://healthfinder.gov/default.aspx
Allows you to search over 1,600 non-profit and government organizations for resources
on a wide range of health topics in order to provide you with reliable health information.

United States Department of Agriculture, ChooseMyPlate.gov

https://www.choosemyplate.gov/
On this website you can explore the world of nutrition by learning facts, taking quizzes,
finding healthy recipes, and much more!

Nutrition.gov
https://www.nutrition.gov/smart-nutrition-101
This website serves as a gateway to reliable information on nutrition, physical activity,
and healthy eating. This is a great resource to turn to when looking for nutrition
information that you can trust.

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