My plate

My plate

using the internet, go to http://www.choosemyplate.gov/tools-daily-food-plans. Scroll towards the bottom and select the number of calories you should be eating per day according to your SuperTracker calories/day goal, and click on the link with your age and closest amount of calories that the SuperTacker ( I already chose mine and i will upload it with the order)
6. Answer the below questions using your “My Daily Food Plan.”

How many calories does your meal plan provide?2000 calories
How many ounces of grains per day does MyPlate suggest for you?6 ounces
How many cups of vegetables per day does MyPlate suggest for you? 2 1/2 cups
How many cups of fruit per day does MyPlate suggest for you? 2 cups
How many cups of milk/dairy per day does MyPlate suggest for you? 3 cups
How many ounces of meat/beans per day does MyPlate suggest for you? 5 1/2 ounces
How many teaspoons of oils per day does MyPlate suggest for you? 6 teaspoons
How many empty calories per day does MyPlate suggest for you? 260 Calories

Under “View, Print & Learn More” click on “Click here to view and print a PDF version of your results.” Submit the PDF to dropbox along with the answers on this Word doc.

1. (2 points) Look over the goal intakes for each food group, including discretionary calories. Do you think your current daily intake matches your MyPlate plan? Explain.

If not, list the food group(s) from which you think you eat more than the plan suggests.

If not, list the food group(s) from which you think you eat less than the plan suggests.

2. EXPLORING THE FOOD GROUPS
Keep the pdf file or printout of your plan nearby for reference.
a. FRUITS (2 points):
On the pdf of your MyPlate Plan, what does it say about fruit juice? Why do you think MyPlate makes this recommendation?

Click on the “MyPlate” tab at the top of the page. “Food Groups” should appear. Under “Topics” click on “Fruits.” What are some examples of fruits that you currently eat, or that you would be happy to eat?

Click on “Tips to help you eat fruits” in the Fruits section. Write down one or two of the suggestions given that you would like to follow/do.

b. VEGETABLES (2 points):
On the pdf of your MyPlate Plan, notice all of the different categories of vegetables listed. Do you think you eat vegetables from all of these groups? Explain.

Under “Topics” click on “Vegetables.” What are some examples of vegetables from each category that you currently eat, or that you would be happy to eat?
Green:

Orange:

Beans/Peas:

Starchy:

Click on “Tips to help you eat vegetables” in the Vegetables section. Write down one or two of the suggestions given that you would like to follow/do.

c. GRAINS (2 points):
On the pdf of your MyPlate Plan, how many ounces of whole grains should you have per day?

Under “Topics” click on “Grains.” Scroll through and read the content. What are some examples of whole grains that you currently eat, or that you would be happy to eat?

Click on “Tips to help you eat whole grains” in the “Grains” section. Scroll through and read the content. Write down one or two of the suggestions given that you would like to follow/do.

d. PROTEIN FOODS (2 points):
On the pdf of your MyPlate Plan, what is the first guideline given regarding protein foods? What does that mean?

Under “Topics” click on “Protein Foods.” What are some examples of protein foods that you currently eat, or that you would be happy to eat? (Note: if you are vegetarian, or want to eat less meat, check out the “Vegetarian Choices.”)

Click on “Tips for making wise choices” in the “Protein Foods” section. Write down one or two of the suggestions given that you would like to follow/do.

e. DAIRY (2 points):
On the pdf of your MyPlate Plan, what is the recommendation given about fat in dairy foods?

Under “Topics” – click on “Dairy.” What are some examples of dairy products that you currently eat, or that you would be happy to eat? (Note: dairy alternatives like soy, rice, or almond milk are fine too.)

Click on “Tips for making wise choices” in the Dairy section. Write down one or two of the suggestions given that you would like to follow/do.

f. OILS (2 points):
On the pdf of your MyPlate Plan, in the “Know your limits on fats, sugar, and sodium” box, what is your daily allowance for oils? _________tsp

Under “Topics” – click on “Oils.” Read through the “What are “oils”?” section. Notice the difference between oils and solid fats. What are some oils that you currently eat or would be happy to eat?

What are some solid fats that you eat?

Are there any solid fats that you would be willing to limit or eliminate?

g. EMPTY CALORIES (2 points):
On the pdf of your MyPlate Plan, in the “Know your limits on fats, sugar, and sodium” box, how many calories are you allowed each day for added sugars and fats (a.k.a. “Empty Calories”)? _______________ calories.

Under “Topics” go to “Food Groups Overview” – under “Related Topics” click on “Empty Calories.” Read through the information provided. What are some of your favorite “Empty Calories”? (Note: That includes things like whole milk, alcoholic beverages, skin on chicken, and sugar in ketchup, etc.)

Are there other “empty calories” that you eat or drink that you would be willing to limit or eliminate? Briefly explain.

h. (1 point) Don’t forget the water. MyPlate doesn’t mention water. Typically, it is recommended that adult males drink thirteen (13) 8-ounce glasses of water each day and that adult females drink nine (9) 8-ounce glasses of water each day. Do you think you drink that much?

If so, what can/will you continue doing in order to ensure you drink enough water every day? If not, what steps could you take to drink more water?

*** Feel free to explore this website in more detail. It is a wealth of information and tools! ***
3. MAKE IT REAL:
Now it’s time to plan a day’s worth of meals and snacks according to your MyPlate Plan. You will incorporate foods that you listed above. You will also follow the tips and guidelines regarding whole grains, oils, etc. Using the table on the next page, write in food and beverage items for your meals and snacks. Don’t forget to note the amount you will eat. Next to each item, list what food group it’s from and how many ounces, cups, tsp, or calories it provides (i.e. 2 Cups Bran Flakes = 2 ounces grains). For help with serving sizes, refer to the “What is an ounce?,” “What counts as a cup?,” etc. sections for each food group. You can also refer to Ch. 2 of your textbook.

At the top of your plan, notice the area for writing in your goal amount for each food group and the boxes or blank area for tallying your planned intake. Each time you add to your plan, check off the respective box(es) until you have met your goal for each food group. Do your best to meet and not exceed each goal (with the exception of vegetables and water – you can go crazy with the veggies and water).

Finally, choose one day to actually eat according to the plan, and eat according to the plan on that day! After the day is over, respond to the questions on Page 7.

Note: Some athletes may need more calories than MyPlate suggests. If you suspect that your MyPlate plan is inadequate for you, please do the assignment/plan as written without adding any calories. Then, on the day that you eat according to the plan, you can eat extra fruit, grains, milk, or meat/beans according to your hunger level and indicate this in your response questions of Page 7.

MYPLATE ONE-DAY PLAN (20 points)
Abbreviation Food Group My Goal Tally
G Grains (Ounce Equivalents): ? ? ? ? ? ? ? ? ? ?
V Vegetables (Cup Equivalents): ? ? ? ?
F Fruits (Cup Equivalents): ? ? ?
M Milk (Cup Equivalents): ? ? ? ?
MB Meat/Beans (Ounce Equivalents): ? ? ? ? ? ? ?
O Oils (teaspoons): ? ? ? ? ? ? ? ? ? ? ?
DC Discretionary Calories:
W Water (8-ounce Equivalents): ? ? ? ? ? ?? ?

*For MyPlate Equivalents go to: http://www.choosemyplate.gov/about and select each food group (grains, protein, dairy, fruit or vegetable) to determine the MyPlate Equivalents for a specific portion size. You can also find MyPlate equivalents on the second page of your “My Daily Food Plan” in the section titled “My Daily Food Plan Worksheet”.
Meal Food Amount
(Cups, Tbsp/tsp, Slice, etc.) *MyPlate Equivalent(s) (use Abbreviations)
Breakfast

Snack
(Optional)

Lunch

Snack
(Optional)

Dinner

Snack
(Optional)

MYPLATE ONE-DAY MEAL PLAN RESPONSE QUESTIONS (8 points)
MYPLATE RESPONSE QUESTIONS

1. What day did you eat according to your plan? (Day of the week, date)

2. Overall, what was your impression of eating according to MyPlate? Did eating according to the plan feel different from how you usually eat? Explain.

3. Was it difficult for you to follow the plan? If so, what made it difficult?

4. Did you feel satisfied by the food/beverages?

If not, what did you feel was missing?

Did you feel anything was in excess? Shortage?

5. After doing this assignment, do you think anything about your daily eating habits will change? If so, what?

6. Briefly justify your meal plan. In a few sentences, explain why you chose the food items that you did and how this will help you and your overall health.

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