Choose My Plate Calories based on daily exercise

Choose My Plate

Calories based on daily exercise Exercise Less than 30 min. 30 -60 minutes Over 60 min. Female 13 1600 2000 2200 Male 13 2000 2200 2600 Female 14 1800 2000 2400 Male 14 2000 2400 2800

Servings based on calories Calories 1600 1800 2000 2200 2400 2600 2800 Grains 5 oz. 6 oz. 7 oz. 8 oz. 9 oz. 10 oz. Fruits 1 ½ c. 2½c Vegetables 2 c. 2 ½ c. 3 c 3 cups 3 ½ c. Dairy 3 cups 3 cups Meat 5 oz. 5 ½ oz. 6 oz. 6. 5 oz. 7 oz. 5 oz.

Sample 2000 Calorie Meal Plan Grain Fruits Vegetables Dairy Meat Breakfast 2 oz. 1 c. 0 1 c. 1 Lunch 2 oz. ½ c. 1 ½ oz. Dinner 2 oz. ½ c. 1 c. 3 oz.

Extras that add calories § Fats- butter, salad dressing, mayonnaise, sour cream § Sugars- pancake syrup, jam § Junk food – cookies, chips, soda § More servings of healthy food

Nutrient Rich Foods that are rich in nutrients compared to calories § Fruits § Vegetables § Whole grains § Nuts and seeds

Empty Calorie High calorie foods that are empty of nutrients, often called junk food § Cookies § Potato chips § Candy bars

Benefits of Nutrient Rich Foods § Maintain weight § Increased Energy § Feel good § Perform better academically § Improve Athletic performance

Effect of Empty Calorie foods § High calories lead to weight gain § Feeling tired § Low energy § Not feeling well § More likely to get sick § Athletic performance decreases § Academic performance decreases