MyPlatePlan_3000cals DAY 1.pdf - United States Department...

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MyPlate Plan Find your Healthy Eating Style United States Department of Agriculture Drink and eat less sodium, saturated fat, and added sugars. Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 33 grams a day. • Added sugars to 75 grams a day. Limit 4 cups Vary your veggies Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices. Vegetables 3 cups Move to low-fat or fat-free milk or yogurt Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat. Dairy 2 1/2 cups Focus on whole fruits Focus on whole fruits that are fresh, frozen, canned, or dried. Fruits 7 ounces Vary your protein routine Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Protein 10 ounces Make half your grains whole grains Find whole-grain foods by reading the Nutrition Facts label and ingredients list.
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