ChooseMyPlate Plan
Go to Get a Personalized
Plan and fill in the information to get your personal plan.
Calories recommended for you each day:
_____________
Fill in the chart below:
Food Group
|
Amount Recommended
|
Grains
|
|
Vegetables
|
|
Fruits
|
|
Dairy
|
|
Protein Foods
|
|
Aim for ____________ oz. of whole grains
each day.
List tips for each group below:
Dark green vegetables
___________________________________________________________
Orange vegetables
______________________________________________________________
Dry beans & peas
_______________________________________________________________
Starchy vegetables
______________________________________________________________
Other vegetables
_______________________________________________________________
Aim for ________ oz. oil each day.
Limit extras to _______________
calories per day.
Get at least ____________ minutes of
physical activity all or most days.
Go back to the home page
Click on the Grains section.
How many ounces are needed each day? ___________________________
List 4 examples of whole grains.
_________________________________ __________________________________
_________________________________ __________________________________
List 4 examples of refined grains.
_________________________________ __________________________________
_________________________________ __________________________________
On the right side, click “What counts as an ounce?”
List three examples. ____________________________________
_________________________________ ________________________________
Click on the Vegetables section.
How many ounces are needed each day? ___________________________
List at least 5 examples of each group below:
a.
Dark green vegetables
_______________________________ _____________________________
_______________________________ _____________________________
_______________________________
b.
Red and Orange
vegetables
_______________________________ _____________________________
_______________________________ _____________________________
_______________________________
c.
Starchy vegetables
_______________________________ _____________________________
_______________________________ _____________________________
_______________________________
d.
Dry beans and peas
_______________________________ _____________________________
_______________________________ _____________________________
_______________________________
e.
Other vegetables
_______________________________ _____________________________
_______________________________ _____________________________
_______________________________
On the right side, click “What counts as a cup?”
List three examples. ____________________________________
_________________________________ ________________________________
Click
on the Fruits section.
List 10 examples.
_________________________________ _____________________________________
_________________________________ _____________________________________
_________________________________ _____________________________________
_________________________________ _____________________________________
_________________________________ _____________________________________
On the right side, click “What
counts as a cup?”
List
three examples. ____________________________________
_________________________________ ________________________________
Click
on the Dairy section.
List
5 examples in each group below:
Milk
__________________________ _ ___________________________________
_______________________________ ___________________________________
_______________________________
Cheese
_________________________ ______ _____________________________
_______________________________ ___________________________________
_______________________________
Milk
based ______________________ ___________________________________
desserts_________________________ ___________________________________
_______________________________
Yogurt
_________________________ ___________________________________
_______________________________ ___________________________________
_______________________________
On the right side, click “What
counts as a cup?”
List
three examples. ____________________________________
_________________________________ ________________________________
Click on the Protein section.
List
5 examples from each group below:
Meats ____________________________
__________________________________
_____________________
_________________________
_______________________
Poultry ____________________________
___________________________________
_____________________
_________________________
_______________________
Eggs ____________________________
___________________________________
_____________________
_________________________
_______________________
Beans/Peas __________________________ _________________________________
_____________________
_________________________
________________________
Nuts/seeds ___________________________ ___________________________________
_____________________
_________________________
________________________
Seafood____________________________
________________________________
_____________________
_________________________ _______________________
On the right side, click “What
counts as an ounce?”
List
three examples. ____________________________________
_________________________________ ________________________________
Click on
the “What are Oils” section at the bottom of the site.
List
5 examples.
_______________________________ ____________________________
_______________________________ _____________________________
_______________________________
List
4 foods high in oil. _________________________ __________________________
_________________________ __________________________
List
6 examples of solid fats.
_______________________________ _____________________________
_______________________________ _____________________________
_______________________________ _____________________________
On the right side, click “What counts as a teaspoon?”
List three examples. ____________________________________
_________________________________ ________________________