SCI 228 Week 1 Lab Assignment: MyPlate Plan

Week-1 Lab SCI 228 Week 1 Lab Assignment: MyPlate Plan My Plate Plan My plate plan should consist of 2,000 calories 3 cups of dairy: • 1 cup milk; or • 1 cup yogurt; or • 1 cup fortifi ed soy beverage; or • 1 ½ ounces natural cheese or 2 ounces processed cheese. 5 ½ ounces of Protein: • 1 ounce cooked/canned lean meats, poultry, or seafood; or • 1 egg; or • 1 Tbsp peanut butter; or • ¼ cup cooked beans or peas; or • ½ ounce nuts or seeds 6 ounces of Grains: • 1 slice bread; or • 1 ounce ready-to-eat cereal; or • ½ cup cooked rice, pasta, or cereal 2 ½ cups of Vegetables: • 1 cup raw or cooked/canned vegetables; or • 2 cups leafy salad greens; or • 1 cup 100% vegetable juice 2 cups of Fruit: • 1 cup raw, frozen, or cooked/canned fruit; or • ½ cup dried fruit; or • 1 cup 100% fruit juice I know staying away from the saturated fats, sodium, and added sugars found in foods and beverages are important for you to think about as you build your healthy eating style. Saturated fat and sodium are sometimes found naturally in foods and beverages. Sugars, sodium, and ingredients high in saturated fat can also be added during processing or preparing foods and beverages. I’ve learned a lot from this process one major point is knowing what locally grown and produced with currently living in VA somethings I was unaware of. Fruits: Apples, Apricots, Blackberries, Blueberries (tame and wild), Cantaloupes and Muskmelons, Cherries (sweet and tart), Figs, Grapes, Honeydew Melons, Kiwifruit, Nectarines, Peaches, Pears, Persimmons, Plums and Prunes, Raspberries, Rhubarb, Strawberries, Watermelons. Vegetables: Asparagus, Beans (green lima and snap), Beets, Broccoli, Brussels Sprouts, Cabbage (Chinese and head), Carrots, Cauliflower, Celery, Collards, Cucumbers and Pickles, Eggplant, Garlic, Kale, Lettuce (head, leaf, and Romaine), Mushrooms, Mustard Greens, Okra, Onions (dry and green), Parsley, Peas (Chinese and green), Peppers, Potatoes, Pumpkins, Radishes, Spinach, Squash (summer and winter), Sweet Corn, Sweet Potatoes, Tomatoes, Turnip Greens, Turnips, Watercress. Grains: Barley, Buckwheat, Corn for grain (e.g., flour), Oats, Popcorn, Rye, Wheat. Dairy: Milk, Milk from sheep and goats. Protein: Almonds, Bass (hybrid striped), Beef, Bison, Catfish, Chestnuts, Chicken, Clams, Crabs (softshell), Duck, Eggs, Elk, Emu, Goat, Goose, Hazelnuts (Filberts), Lamb, Ostrich, Oysters, Partridge, Peanuts, Pecans, Pheasant, Pigeon or Squab, Pork, Prawns, Quail, Rabbit, Shrimp, Soybeans, Sunflower Seeds, Tilapia, Trout, Turkey, Venison, Walnuts. The saturated fat, sodium, and added sugars found in foods and beverages are important for you to think about as you build your healthy eating style. Saturated fat and sodium are sometimes found naturally in foods and beverages. Sugars, sodium, and ingredients high in saturated fat can also be added during processing or preparing foods and beverages. Show Less