oz of Meat and Beans (Protein) You should choose lean options instead of fatty ones

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1 Name Go to Choosemyplate.gov Hover over online tools on the top banner. Select supertracker. Scroll down a bit and click on the blue words that say create a profile Do step 1 section and then step 3 submit (You DO NOT need to do step 2 section) If a screen that says myplan on it doesn t pop up, click on the blue words that say myplan Copy the information below For my height, weight, gender and activity level I need: oz of Grains Half of your grains will need to be whole cups of Vegetables You should get a variety of veggies cups of Fruit You should eat the whole fruit instead of the juice oz of Meat and Beans (Protein) You should choose lean options instead of fatty ones cups of Milk (Dairy) You should choose low fat options like skim or 1% Show how you could get these exact requirements in a day by using any of the foods attached and placing them into the table of where you would eat those foods on the other side of this sheet: (include portion sizes and stick to the foods in the attached pages.) In order to get full points you MUST follow the rules listed above (not all suggested foods attached will follow the rules of the food groups) and have the recommended amount of each food group (no more and no less). ALSO, INCLUDE AT LEAST ONE OIL IN ADDITION TO YOUR REQUIREMENTS. The grading breakdown is below. Student had the correct amount of grains / 5 Student followed the rule for the grains group /5 Student had the correct amount of meat and beans / 5 Student followed the rule for the meat and beans group /5 Student had the correct amount of vegetables / 5 Student followed the rule for the vegetables group /5 Student had the correct amount of milk / 5 Student followed the rule for the milk group /5 Student had the correct amount of fruit / 5 Student followed the rules for the fruit group /5 Student included an item from the oils group /5 Student s table was neat and easy to read without spelling errors /5 Total / 60

2 Breakfast Lunch Supper Snacks

3 Grains Make Half Of Your Grains Whole 1 Pancake the Size of a CD = 1oz 1 Slice of Bread = 1oz 1 Cup of Cereal = 1oz ½ Cup Oatmeal = 1oz ½ Cup Cream of Wheat = 1oz ½ Cup Malt o Meal = 1oz ½ Cup Rice = 1oz ½ Cup Spaghetti = 1oz ½ Cup Ramen Noodles = 1oz ½ Cup Cus Cus = 1oz ½ Cup Macaroni = 1oz ½ Cup ANY NOODLE = 1oz 1 Small (6 ) Flour Tortilla = 1oz 1 Small (6 ) Corn Tortrilla = 1oz 1 Eggo Waffle = 1oz 1 Mini Bagel = 1oz 1 Large Bagel (Think Panera Size) = 4oz 7 Square or Round Crackers = 1oz 1 Packet Oatmeal = 1oz 3 Cups Popped Popcorn = 1oz 1 Small (2 ) Biscuit = 1oz 1 Small Piece (2/5 ) Corn Bread = 1oz 1 English Muffin = 2oz 1 Large (3.5 ) Muffin = 3oz Meat and Beans / Protein Foods Go lean with protein! Small Steak (Size of palm of hand or deck of cards) = 3 oz Fish Fillet (Size of a checkbook) = 3 oz 1 Egg = 1 oz 1 Slice of Deli Ham = 1 oz 2Tbsp Peanut Butter (Size of a golf ball) = 2 oz 20 almonds = 1 oz ¼ cup baked beans = 1 oz Small Chicken Breast (Size of deck of cards or palm of hand) = 3 oz 2 Tbs Hummus = 1oz 2 Fried Chicken Legs = 3 oz 2 Egg Whites = 1oz 1 Slice Deli Peperoni 1oz ¼ Cup Tofu = 1oz 1 Small Hamburger (Size of deck of cards or palm of hand) = 3 oz 1 Spoon of Taco Meat = 1oz ¼ Cup Lentils = 1oz 2 Tbs Soy Butter = 2oz 1 Slice Deli Turkey = 1oz 1 Hot Dog = 3 oz Pulled Pork (Amount about size of palm or deck of cards) = 3 oz 20 Shelled Peanuts = 1oz ¼ Cup soybeans = 1oz Black Bean Burger Patty (Size of Deck of Cards) = 3oz 4 Medium Shrimp = 1oz 1 Brat = 4oz ¼ Cup Chili Beans = 1 oz 2 Tbsp Almond Butter = 2oz

4 Vegetables Vary your veggies! 1 cup peas = 1 cup 1 cup chopped broccoli = 1 cup 8oz tomato juice = 1 cup 1 large sweet potato = 1 cup ½ cup tomato sauce = ½ cup 1 cup cubed squash = 1 cup 2 cups spinach = 1 cup 12 baby carrots = 1 cup 1 large raw tomato = 1 cup 1 large green pepper = 1 cup 1 cup black beans = 1 cup 6 Cob of corn = 1 cup 1 cup mashed pumpkin = 1 cup 2 cups iceburg lettuce = 1 cup 2 large stalks of celerly = 1 cup 1 cup mashed potatoes = 1 cup 1 cup cauliflower = 1 cup 1 cup sliced cucumber = 1 cup 8oz V8 = 1 cup 1 cup bean sprouts = 1 cup Fruit Focus on Fruit! (Only 1 serving of juice the rest real fruit) 1 baseball sized apple = 1 cup 1 full grapefruit = 2 cups 1 cup fruit cocktail = 1 cup 8oz orange juice = 1 cup 6-8 banana = 1 cup 1 cup blueberries = 1 cup 32 grapes = 1 cup ½ cup dried apricots = 1 cup 12 small strawberries = 1 cup 1 small peach = ½ cup 1 snack container of apple sauce = ½ cup 1 cup 100% fruit punch = 1 cup 1 medium wedge of cantaloupe = ½ cup 1 cup mandarin oranges = 1 cup 1 cup chunk pineapple = 1 cup 1 large plum = ½ cup 1 small watermelon wedge = 1 cup 1 small box of raisins = ½ cup 1 cup cranberry juice = 1 cup 1 cup mushrooms = 1 cup 1 baked potato (Size of a computer mouse) = 1 cup 1 red pepper = 1 cup 1 cup chopped or cooked onion = 1 cup 1 cup sliced zucchini = 1 cup 1 cup romaine lettuce salad = ½ cup 1 cup cooked cabbage = 1 cup

5 Milk (Dairy) Group Low Fat and Calcium Rich 1 cup whole milk = 1 cup 3 domino slices of cheddar cheese = 1 cup 1 snack container of blueberry yogurt = ½ cup 1 mozzarella string cheese stick = 1 cup 1 cup lowfat chocolate milk = 1 cup 1 cup plain yogurt = 1 cup 2 cups cottage cheese = 2 cups ½ pint cardboard carton (like you drink at lunch) 1% milk = 1 cup 1 cup pudding made with milk = 1 cup 1 slice swiss sandwich cheese = 1 cup 1 ½ cup low fat strawberry ice cream = 1 cup 1 cup soymilk 1 cup 2% strawberry milk = 1 cup 1 cup vanilla ice milk = 1 cup 1 cup skim milk = 1 cup Oils - Limit Italian Dressing Thousand Island Dressing Ranch Dressing French Dressing Basically ANY Dressing Margarine Mayonnaise Miracle Whip Olives Olive Oil Sunflower Seeds Hazelnuts Almonds Cashews Mixed Nuts Peanuts Peanut Butter Almond Butter Avacado Canola Oil Vegetable Oil Coconut Oil Peanut Oil