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  • ♪ [music playing-- no dialogue] ♪ ♪

  • ♪ [music playing-- no dialogue] ♪ ♪

  • Hi my name is Lisa Heiser, I am a graduate dietetics student at

  • Eastern Illinois University.

  • Today we're going to talk about the my plate food guide.

  • Who knows what a food guide is?

  • Well food guides tell us how much of

  • different kinds of food to eat.

  • "My plate" is the current food guide here in the United States.

  • This is a representation of what the "My Plate" looks like kind

  • of reminds you of your dinner plate right?

  • Well that was the whole point when creating my plate so we

  • know exactly how to assemble our plates.

  • The my plate is broken into five sections the dairy section, the

  • grains section, the protein section, the vegetables section

  • and the fruits section.

  • Now that we know all the different sections of "My Plate"

  • let's try to figure out where some example foods

  • would go on our plates.

  • First we have cereal, thats right that

  • would go in the green section.

  • This one's kind of tricky ...

  • nuts, yup that's a protein.

  • Milk that's a dairy.

  • What about carrots?

  • Yup carrots are a vegetable, and a strawberry

  • yes strawberry is a fruit.

  • And rice, rice is a grain.

  • And the steak, steaks are protein.

  • And what about yogurt?

  • Yogurt's a dairy.

  • And corn, corn is a vegetable.

  • What about pears?

  • That's right pears are fruits.

  • Here's another tricky one, beans.

  • Hmmmm, yup beans are a protein.

  • What about bread?

  • Yup you got it, breads are grains.

  • And peas, peas are another vegetable.

  • What about grapes?

  • You got it, grapes are a fruit.

  • What about chicken?

  • Yup chicken's a protein.

  • And pasta, that's right pasta's a grain.

  • And cheese, you got it cheese is a dairy.

  • And asparagus yup that's our vegetables too,

  • one of our vegetables.

  • And an apple, yup that's a fruit.

  • Okay now that we all know which foods go into different sections

  • of the "My Plate", let's see what each section is all about.

  • "My plate" was created so that we don't have to count and

  • measure portions all the time.

  • Just look at your plate and make a healthy plate based off what

  • the my plate food guide is showing you, but some plates are

  • bigger than others.

  • So we want to go over exactly how much in measurements you

  • should get every day because if your plates are too big and you

  • consume too much then it can lead to over consumption and too

  • many calories is unhealthy.

  • This is the vegetable section, the vegetable section should

  • make up about 30% of your plate.

  • You should get about two and a half to three

  • cups of vegetables every day.

  • Next is the fruit section, fruits should make up

  • about 20% of your plate.

  • You should eat about one and a half to

  • two cups of fruit everyday.

  • Now to the grains, grains should make up about

  • 30% of your plate everyday.

  • You should eat about 5 to 6 ounces of grains throughout the

  • day, but how much is an ounce of grains you ask?

  • Well if you're going to eat bread then an ounce is one

  • slice, if your going to eat pasta or rice or cooked cereal

  • like oatmeal then an ounce is a half of a cup.

  • When you eat dry cereal like cheerios

  • then an ounce is about one cup.

  • Now going on to protein, most people get enough protein

  • everyday, but what we don't get is enough variety.

  • We should be eating lean meats such as chicken and fish and

  • turkey and occasionally we can eat beef and pork.

  • We also get protein from nuts and beans too.

  • We should eat about 5 to 6 ounces of

  • protein everyday just like grains, but

  • again you ask how much is an ounce of protein?

  • Well the answer is about a table spoon of peanut butter or one

  • egg or a fourth of a cup of dried beans.

  • Some meats such as chicken, fish, and beef you'll have to

  • weigh on a scale.

  • Dairy is the last section of "My plate", most people don't get

  • enough dairy in their diet.

  • We should eat or drink about three cups of dairy everyday.

  • Dairy comes in all sorts of forms milk, yogurt, cheese are

  • all excellent sources of dairy.

  • Now that we all know approximately how much of

  • different foods we should eat everyday,

  • let's assemble a healthy plate.

  • We've got fish going into our protein section, rice that's

  • going to be our grains, and some green beans and cauliflower for

  • our vegetables, and some pears for our fruit.

  • As you can see we have 20% protein, 30% grains, 20% fruits,

  • and 30% vegetables and our cup of dairy.

  • One of the biggest points of my plate that is really important

  • to remember is that half of your plate should be

  • fruits and or vegetables.

  • Now let's look at some examples of plates and some different

  • choices that you could make.

  • The "All American Diet" cheese burger and french fries, but is

  • this plate healthy?

  • Nope it sure is not, can you you tell what is

  • missing from this plate?

  • Vegetables that's right, so the next time you go to fast food

  • restaurants like Mcdonalds, Burger King, Sonic, or Wendy's

  • instead of ordering french fries try a side salad and maybe only

  • eat half of the bun.

  • This would make your plate look much more like "My Plate" which

  • is much healthier for you.

  • What about when you're sitting down for a snack say you get

  • some crackers and cheese maybe a little meat, can you tell what

  • you're missing?

  • That's right fruits and vegetables you are all

  • getting so good at this.

  • So the next time you go to make your snack don't forget your

  • fruits and vegetables.

  • So tonight when you go to fill your dinner plate remember "My

  • Plate" and that half of your plate should be fruits and

  • vegetables, and the other half divided into grains and proteins

  • and don't forget your glass of milk.

  • Now that we all know about "My Plate" and how we should fill

  • our plates I wish you all happy and healthy eating.

  • ♪ [music playing-- no dialogue] ♪ ♪

♪ [music playing-- no dialogue] ♪ ♪

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B1 中級

生命週期中的營養。我的餐盤 (Nutrition Through the Lifecycle: My Plate)

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    Shepherd Liu 發佈於 2021 年 01 月 14 日
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