Food Composition and Dietary Guidelines
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Food Composition and Dietary Guidelines

October 26, 2019


[MUSIC] NARRATOR: A healthy meal begins
with using the right-size plate. Nine-inch plates help you avoid
overeating. Fill your 9-inch plate with a variety of
nonstarchy vegetables and fruit, lean meat or protein, and whole
grains or starchy vegetables. Fill half of your plate with a
variety of colorful nonstarchy vegetables and fruits. Choose
vegetables that are low in calories, high in vitamins and
minerals, and rich in fiber. Choose fresh, frozen, or canned
fruit without added sugar and syrup. Enjoy small portions of
dried fruit as a snack to avoid the extra calories. Fill a
quarter of your plate with a lean protein that’s 3 ounces or
the size of a deck of cards. Choose a low-fat, extra-lean
meat or poultry that is grilled, broiled, poached, or roasted.
Avoid breading and drain any fat after cooking. If you eat lean
meats four to five days a week, consider trying a meatless
option for the other days of the week. Lean, meatless protein
includes seafood such as salmon, trout, and herring; tofu and
soy-based products; kidney, black, or garbanzo beans; nuts;
and eggs. Fill the remaining quarter of your plate with
whole-grain products like cereals, breads, or pasta. Make
sure the whole grain is the first ingredient listed. Starchy
vegetables such as potatoes, corn, winter squash, and yams
also belong in this section. Aim to eat at least 3 ounces of
whole grains and starchy vegetables a day. One ounce is
approximately one slice of bread, 1 cup of cereal, or half
a cup of rice or pasta. Consider low-fat or fat-free dairy such
as milk, yogurt, and cheese. If you’re lactose-intolerant, try
soy beverages. As you load your plate, consider a few easy ways
to eat healthy: Choose canned or frozen items without added salt,
butter, cream sauces, syrup, and sugar. Flavor your food with
herbs, spices, and low-fat seasonings. Stay away from food
that contains ingredients like hydrogenated oil or trans fat.
Examples include cake, cookies, and pie. Drink water as your
beverage of choice. Enjoy your food and eat slowly. It takes
nearly 20 minutes for our body to recognize that we’re full.
That’s how to build a healthy meal. Start with more nonstarchy
vegetables and fruits and smaller portions of protein and
grains. Adjust the portions on your plate to get more of what
you need without adding too many calories. Bon appetit! [MUSIC]

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