π Understanding MyPlate for 3rd Grade Lunches
MyPlate is a visual guide created by the U.S. Department of Agriculture (USDA) to help people make healthy food choices. It replaced the old food pyramid and is designed to be simple and easy to understand, even for kids! It shows you how to build a balanced meal using five food groups.
π A Bit of History
The USDA has been giving food guidance for over a century! It started with simple recommendations and has evolved over time. MyPlate was introduced in 2011, making healthy eating easier to visualize than ever before. It's all about making sure we get enough of the good stuff to help us grow and learn!
β The Key Principles of MyPlate
- π Fruits: Fill about a quarter of your plate with fruits. These can be fresh, canned, frozen, or dried. Think apples, bananas, berries, or grapes!
- π₯¦ Vegetables: Like fruits, veggies should take up another quarter of your plate. Choose a variety of colors! Carrots, broccoli, spinach, and bell peppers are great choices.
- πΎ Grains: Make at least half your grains whole grains. This section also fills about a quarter of the plate. Whole wheat bread, brown rice, and oatmeal are good examples.
- ΰ€ͺΰ₯ΰ€°ΰ₯ΰ€ΰ₯ΰ€¨ Protein Foods: The remaining quarter of the plate belongs to protein. Options include chicken, fish, beans, tofu, and eggs.
- π₯ Dairy: Although not shown on the plate itself, dairy is an important part of a healthy diet. Choose low-fat or fat-free milk, yogurt, or cheese.
π₯ͺ Real-World Lunch Examples
Let's look at some example lunches that follow the MyPlate guidelines:
| Lunch Option |
MyPlate Components |
| Turkey & Cheese Sandwich |
Whole wheat bread (Grains), Turkey (Protein), Cheese (Dairy), Apple slices (Fruits), Carrot sticks (Vegetables) |
| Chicken Salad Wrap |
Whole wheat tortilla (Grains), Chicken salad (Protein, Dairy), Lettuce and tomato (Vegetables), Orange slices (Fruits) |
| Hummus & Veggie Plate |
Whole grain crackers (Grains), Hummus (Protein), Cucumber slices, bell peppers, and cherry tomatoes (Vegetables), Grapes (Fruits) |
β Bonus Tips for Smart Choices
- π§ Stay Hydrated: π₯€ Drink plenty of water throughout the day!
- π¨ Variety is Key: π Try to eat a rainbow of colorful fruits and vegetables.
- βοΈ Portion Control: π Pay attention to serving sizes to avoid overeating.
β
Conclusion
Using MyPlate can help you make smart and healthy lunch choices! Remember to balance your plate with fruits, vegetables, grains, protein, and dairy. By following these simple guidelines, you can fuel your body and mind for a great day of learning and fun!