MyPlate Meal Makeover Handout

Check out this amazing MyPlate meal makeover! I originally kept this handout as an exclusive part of the soon-to-be-released My Plate activity book, but my resolve has crumbled and I can’t wait to share it with you today! If you like what you see, be sure to keep an eye out for the free printable MyPlate handout at the bottom of the post…

Meal Makeover: Use MyPlate to Rearrange This Plate of Fried Chicken

MyPlate Meal MakeoverRevise Fried Chicken:

A typical plate filled with fried chicken and macaroni and cheese weighs in at over 850 calories! That’s way too huge for a single meal. Plus, the plate is full of solid fats and processed grains, with very few nutrients in sight. This is where MyPlate comes in handy. Use MyPlate to rebalance the plate and make the meal more nutritious!

Since filling half the plate with fruits and vegetables is key to MyPlate, start there, replacing half of the chicken and macaroni with steamed corn and green beans. Then keep protein to a quarter of the plate, choosing white meat to cut down on saturated fat. This leaves the dairy and grain groups, which are represented by the macaroni and cheese. Look at the new plate! It’s got only 333 calories, and it looks just as full as the other plate!

Dinner Meal Makeover Details:

Using MyPlate to make over this meal saves you 517 calories!

This new meal is far higher in nutrients, especially fiber, vitamins, and minerals. It’s also lower in empty calories than the first plate.

You could make this meal even better by replacing the refined grain macaroni with a whole grain pasta like whole wheat pasta or quinoa pasta. If you replaced the full-fat cheese with low-fat cheese, you’d take the improvements even further!

The green beans add 30% of your daily value (DV) of vitamin C and 20% of your DV of vitamin K.

The corn adds 17% of your DV of fiber and 21% of your DV of thiamin.

Like what you see? Here’s a free (and printable!) My Plate handout:

MyPlate Meal Makeover

And don’t miss these other engaging MyPlate materials from the Nutrition Education Store!

MyPlate Coloring Book

MyPlate DVD

MyPlate Floor Sticker

MyPlate Basics: A Handout

I’ve been having so much fun designing new floor stickers for the Nutrition Education Store!

As you know, every floor sticker comes with a free printable handout, and today I’d like to share one of the most popular ones with you.

How great is that?

These floor stickers are perfect for cafeterias, break rooms, wellness fair booths, and even presentations. And handouts are as versatile as they come. The combination of both is one of my favorites because it appeals to a variety of learning styles and presentation formats. This can help make lessons more meaningful and easier to remember.

Anyway, back to today’s free handout.

This handout covers the basics of MyPlate and was designed to go with the MyPlate Floor Sticker. I’ll copy the text of the handout below so that you can preview it, then, if you like what you see, keep scrolling for your very own PDF copy.

MyPlate
Meet the USDA’s guide to balanced eating!

MyPlate’s 5 Food Groups:

  • Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Fruit and 100% juice both count, though whole fruit has more fiber than juice.
  • Vegetables may be raw or cooked; fresh, frozen, canned, or dried. They may be whole, sliced, or mashed.
  • Grain foods are made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Choose whole grains instead of refined grains whenever you can.
  • Foods like meat, poultry, seafood, beans, peas, eggs, soy, nuts, and seeds are all part of the protein group.
  • Dairy foods include yogurt, milk, cheese, and calcium-fortified foods. Choose skim when possible and limit options with added sugar.

Food Group Tips:

MyPlate advises people to fill half their plates with fruits and vegetables at each meal.

Make at least half of all the grains you eat whole grains, every day.

Variety is the key to the protein food group. Choose options that are low in saturated fat whenever you can.

For the most nutrients with the fewest empty calories, choose fat-free and low-fat dairy foods.

The balance of foods on MyPlate will help people get all the nutrients that they need in a day. How can you make your plate look more like MyPlate?

For more information, visit MyPlate’s home website, http://www.choosemyplate.gov.

What do you think? Will this handout be good for your clients? Here’s a printable copy of the free MyPlate handout!

MyPlate Floor Sticker Handout

And here are some more MyPlate resources, fresh from the Nutrition Education Store!

 

 

 

Shopping with MyPlate: A Handout

Balance your cart for a balanced plate!

Shopping with My Plate:

The food you buy has a huge impact on your eating habits. Make sure that the choices you make are healthful and balanced, starting at the grocery store.

What does that mean?

Well, since MyPlate advises you to fill half your plate with fruits and vegetables at each meal, roughly half your cart should be full of fruits and vegetables in the store. Make lean protein choices, and select dairy foods that are low in saturated fat and added sugars. When it comes to grain foods, make sure that at least half of all the grains you’re eating are whole grains. Skip those processed grains whenever you can.

More Shopping Tips!

My Plate advises people to “Compare sodium content for similar foods, using the Nutrition Facts label to select brands lower in sodium.” The next time you’re in the store, grab a couple of different options for an ingredient and compare the sodium content. Choose one of the options with lower numbers.

Watch out for portion size! When you’re in the store, look at the serving size and number of servings in the food that you’d like to buy. Is it realistic? Will a sugary soda bottle really be used for 2 or 3 separate servings, or, despite what it says on the label, is the drink really going to be consumed all at once? Remember, MyPlate wants to help people enjoy food but eat less of it, counseling, “Avoid oversized portions.”

Here’s a printable MyPlate handout that you can use however you see fit!

MyPlate Shopping Handout

And here are even more MyPlate educational materials, fresh from the Nutrition Education Store!

Art of Health MyPlate Poster

Health Hopscotch Floor Sticker and Game

Salt and Sodium Poster

New MyPlate Activity Page

Here’s a brand-new My Plate activity page! This page is a perfect way to communicate the key lessons of MyPlate while keeping things light and fun. It makes an excellent icebreaker or game, and you can also use it as a prize at your next wellness fair booth!

MyPlate Activity Page:

Fill in the Blank!

Focus on choosing healthy foods and drinks from all five food groups including fruits, vegetables, grains, protein foods, and _ _ _ _ _. This will help you get all the nutrients you need.

It’s wise to choose foods with less sodium, saturated fat, and added _ _ _ _ _ _.

Try to fill half your plate with fruits and _ _ _ _ _ _ _ _ _ _ at each meal.

Choose mostly lean _ _ _ _ _ _ _ and dairy foods.

MyPlate Word Scramble:

Unscramble the words below to find key elements of MyPlate.

  1. IENNRSTTU _ _ _ _ _ _ _ _ _
  2. YVTREIA _ _ _ _ _ _ _
  3. OEHLW NAGSIR _ _ _ _ _ _ _ _ _ _ _
  4. GEHCANS _ _ _ _ _ _ _
  5. TEALHH _ _ _ _ _ _
  6. ITURF  _ _ _ _ _
  7. AABCELN _ _ _ _ _ _ _

My Plate Maze:

MyPlate Maze

MyPlate Activity Page Answers:

Fill in the Blank:

  • Focus on choosing healthy foods and drinks from all five food groups including fruits, vegetables, grains, protein foods, and DAIRY. This will help you get all the nutrients you need.
  • It’s wise to choose foods with less sodium, saturated fat, and added SUGARS.
  • Try to fill half your plate with fruits and VEGETABLES at each meal.
  • Choose mostly lean PROTEIN and dairy foods.

My Plate Word Scramble:

  1. NUTRIENTS
  2. VARIETY
  3. WHOLE GRAINS
  4. CHANGES
  5. HEALTH
  6. FRUIT
  7. BALANCE

MyPlate Maze:

Maze Solution

Here’s the free printable activity page handout! How will you use your copy?

MyPlate Activity Page

And here are some of my favorite MyPlate resources, available now in the Nutrition Education Store!

MyPlate Game Poster

Poster, Handout, PowerPoint

MyPlate Education Kit

MyPlate Plates

Win A Free Fruit and Vegetable Photo Poster Set

Enter for a chance to win a Fruit and Veggie Photo Combo Poster Set. Each 12X18 poster is filled with gorgeous photos of healthful foods that feature delicious fruits and vegetables.

1 lucky winner will receive a free Fruit and Veggie Photo Combo Poster Set. Enter your name and email address on the form below to submit your entry for the contest!

Note: By entering the contest, you will start to receive our weekly emails. You can reply to these emails with any product or resource requests. They’re really fun and informative, but if these emails aren’t your cup of tea, you can opt out at any time. We respect your privacy, so we never share our list. With anyone. Ever.

You must have an active email address in order to win this contest.

fruitveggiecombo