USDA MyPlate Food Guide

VS. Food Based

Guidelines for Jamaicans
(Ministry of Health, 2015)
(Choose MyPlate, n.d.) 7 8
(Ministry of Health, 2015)
 Healthy Food Choice Tips
• Balance calories
Find out how many calories YOU need each day as a first step in managing
your weight.

• Enjoy your food, but eat less

Take the time to fully enjoy your food as you eat it.

• Make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables like tomatoes, sweet
potatoes, and broccoli, along with other vegetables for your meals. Add
fruit to meals as part of main or side dishes or as dessert.
(Choose MyPlate, n. d.)
 Healthy Food Choice Tips

• Switch to fat-free or low-fat (1%) milk

They have the same amount of calcium and other essential nutrients as
whole milk, but fewer calories and less saturated fat.

• Make half your grains whole grains

To eat more whole grains, substitute a whole-grain product for a refined
product

(Choose MyPlate, n. d.)

 Healthy Food Choice Tips
• Foods to eat less often
Cut back on foods high in solid fats, added sugars, and salt. They include
cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty
meats like ribs, sausages, bacon, and hot dogs. Use these foods as
occasional treats, not everyday foods.

• Drink water instead of sugary drinks

Cut calories by drinking water or unsweetened beverages. Soda, energy
drinks, and sports drinks are a major source of added sugar, and calories,
in American diets.

(Choose MyPlate, n. d.)

 Steps to Planning a Diet
1. Calculate the appropriate Kcal needed according to age, sex and the
level of physically active.
2. Use the Food Group table to determine the amount of daily servings
of each food group you need.
3. Fats/oils: divide the recommended grams by 5 to get the number of
teaspoons.
4. Arrange your meal for the day according to breakfast, lunch,
supper/dinner and snacks.
5. Choose food items according to your recommended serving amounts.
6. Vegetarians/Vegans: use the adjusted serving portions for legumes,
nuts & seeds to fulfill the recommended protein needs.
 Planning a Diet: Useful Terms
• Kilocalories (Kcal) or calories: the amount of heat needed to increase the
temperature of 1 litre of water to 1 degree Celsius. It is the energy our body
needs to function on a daily basis.
• Sedentary: participate only in activities required to live; no exercise

(Institute of Medicine, 2002)

 Planning a Diet: Useful Terms
• Low Activity: walks the equivalent of 2 miles per day at 3-4 mph
o About 30 minutes
• Active: walks the equivalent of 7 miles per day at 3-4 mph
o About 2 hours
• Very Active: walks the equivalent of 17 miles per day at 3-4 mph
o About 4 hours or more

(Institute of Medicine, 2002)

 Physical Activity Levels
• Sedentary (Factor = 1)
• Low Activity (Factor = 1.1)
• Active (Factor = 1.3)
• Very Active (Factor 1.5)

10
 Calculating Recommended Daily Kcal
Estimated Energy Requirements (EER)
• Equations ( Adults 19 years and older)
Male: 662 - (9.53 x age in years) + PA x (15.91 x weight + 539.6 x height)
Female: 354 - (6.91 x age in years) + PA x (9.36 x weight + 726 x height)

11
 Calculating Recommended Daily Kcal
Example 1: What is the recommended Kcal intake of a 28 year old active
female, who is 1.8 m tall and weighs 53 Kg.
Kcal: 354 - (6.91 x age in years) + PA x (9.36 x weight + 726 x height)
= 354 – (6.91 x 28) + 1.3 x (9.36 x 53Kg + 726 x 1.8m)
=354 – 193.48 + 1.3 x (496.1 + 1306.8)
= 160.52 + 1.3 x (1802.9)
= 160.5 + 2343.7
= 2504 Kcal

12
 Calculating Recommended Daily Kcal
Example 1: What is the recommended Kcal intake of a 30 year old male,
with Light Activity, who is 1.4 m tall and weighs 50 Kg.
Kcal: 662 - (9.53 x age in years) + PA x (15.91 x weight + 539.6 x height)
= 662 – (9.53 x 30) + 1.1 x (15.91 x 50Kg + 539.6 x 1.4m)
=662 – 285.9 + 1.1 x (795.5 + 755.44)
= 376.1 + 1.1 x (1550.94)
= 376.1 + 1706.03
= 2082 Kcal

13
 Practice Questions

1. What is the recommended Kcal intake of a 38 year old sedentary male,

who is 1.75 m tall and weighs 65 Kg.
2. What is the recommended Kcal intake of a 50 year old female,
with Light Activity and who is 1.6 m tall and weighs 60 Kg.

14
 Practice Questions

3. John is a 32 year old that is training for a marathon that will take
place 5 weeks from now. Calculate John’s EER if he is 1.83 metres
tall and weighs 86 Kg.

15
 Answers

1. 2278 Kcal
2. 1904 Kcal
3. 3891 Kcal

16
Recommended Food Group Servings Based on Kcal
Needs
Recommended Kcal

Food Group Servings 1000 - 1400 1600 - 2000 2200 - 2600 2800 - 3200
Vegetables 1–1½ 2–2½ 3–3½ 3½-4
Fruits 1–1½ 1½-2 2 2½
Staples 5–7½ 8–9 10 – 12 13
Food From Animals
Legumes & Nuts 4–6½ 8–8½ 9–9½ 10

Fats & Oils 3 -3 ½ 4–5½ 6–7 7 - 10

(Institute of Medicine, 2002)

Vegetables (1 serving = 1 cup raw or cooked vegetable or, 1 cup vegetable juice, 2
cups leafy salad greens, ½ cup dried vegetable)
1 cup beetroot 1 cup cucumber
1 cup carrot (2 medium or 12 baby carrots) 1 cup cooked broccoli
1 cup mixed vegetables 1 cup cooked okra
1 cup onions 1 medium tomato
1 cup pumpkin 1 cup cooked chocho
1 cup turnip 1 cup cooked callaloo
1 cups string beans 2 cups raw leafy vegetables or 1 cup cooked
(lettuce, spinach etc.)
1 cup raw/cooked cabbage 1 cup cooked kale
1 cup cooked pak choi 1 medium sweet pepper
1 cup cooked cauliflower 2 medium (11”-12” long) stalks celery

(Choose MyPlate, n.d.; Ministry of Health, 2015)

 Fruits (1 serving = 1 cup fruit, 1 cup 100% fruit juice, ½ cup dried fruit)
1 small Grapefruit 1 medium naseberry
1 medium orange 1 cup cubed watermelon (1 inch wedge)
1 medium tangerine 1 cup pineapple
1 small ripe banana (8 cm) 1 small star apple
15 guineps 1 small mango
32 small grapes 1 cup fruit cocktail (drained)
1 small sweet sop ½ cup unsweetened grapefruit or orange juice
1 medium Otaheite apple ¾ cup coconut water
1 medium imported pear 20 cherries
1 medium June plum 1 medium guava
1 small or 1 cup cubed papaya ½ cup raisins (dried fruit)
3 medium prune
(Choose MyPlate, n.d.; Ministry of Health, 2015)
Staples (1 serving = ½ cup cooked rice, pasta, or cereal; 1 ounce dry pasta or rice;
1 medium (1 ounce) slice bread; 1 ounce of ready-to-eat cereal

1 sliced bread 2 oz dasheen

1 hot dog roll 1 sliced breadfruit (2 oz or 60 grans)
2 tablespoons uncooked flour 2 oz cassava
¼ small bammy 3 cream crackers
½ cup porridge cooked in water ½ cup cooked rice or rice & peas
¾ cups cornflakes 1 medium boiled potato (3 oz or 90 grams)
1 finger medium green banana ½ cup mashed potato
1 sliced green plantain (2”) 1 piece ripe plantain (5 cm)
3 cups popped corn

(Choose MyPlate, n.d.; Ministry of Health, 2015)

Food From Animals (1 serving: 1 ounce lean meat, poultry, or
2 tablespoons grated cheese
¼ cup drained canned fish
1 medium egg
1 small drumstick
2 slices chicken
1 sliced liver (match box size)
1 tablespoon cooked kidney
1 thin sliced ham
1 ounce fish fillet
¼ cup flaked saltfish
seafood; 1 egg)
1 ounce minced meat
1 small or ½ large sausage
½ ounce cheddar cheese
1 slice bologna
2 tablespoons powdered milk
8 ounce plain yogurt
¼ cup evaporated whole milk
1 cup whole cow’s milk
(Choose MyPlate, n.d.; Ministry of Health, 2015)
Legumes/Nuts (1 serving = ¼ cup cooked beans or tofu; ½ ounce nuts or seeds.)

2 tablespoons hummus ¼ cup cooked peas or beans

1 tablespoon peanut/almond butter 1 tablespoon dry peas or beans

24 pistachios ¼ cup stewed peas

16 peanuts (1 handful) ¼ cup canned green beans (drained)

7 shelled cashews ¼ cup baked beans, chickpeas, lentils

12 shelled almonds

7 walnut halves

(Choose MyPlate, n.d.; Ministry of Health, 2015)

 Fats & Oils (1 serving = 1 teaspoon oil)
Unsaturated Fats Saturated Fats
1 teaspoon margarine 1 teaspoon butter
2 seeds ackee 1 tablespoon cream cheese
1 teaspoon salad dressing 1 small rasher bacon
(mayonnaise type)
1 tablespoon salad dressing (other types) 2 tablespoons coconut (dried, grated)
1 teaspoon oil (corn, sunflower, olive, 1 teaspoon oil (coconut, palm)
soybean)
1/8 avocado (10cm diameter)

(Choose MyPlate, n.d.; Ministry of Health, 2015)

 Serving Size Estimates

• A thumb = 1 oz cheese • A fist/ 1 tennis ball = 1 cup

• A thumb tip to first joint = 1 • A handful = 1-2 oz
tsp nuts/seeds
• 1 pack cards = 3-ounce meat,
poultry, fish

(Wardlaw & Smith, 2013)

 Sample Calculations
2200 Kcal

Food Groups Equivalent Daily Servings

Vegetables 3 servings
Fruits 2 servings
Staples 10 servings
FFA + Legumes/Nuts 9 servings
Oils 6 servings
 Sample Meal Plan Distribution
Meal Food Group 2200 Kcal
Breakfast Veg: 1 serving 1 cup mixed cooked veg (callaloo/carrot/onion/scallion/tomato/
(6am) Staple: 3 servings scotch bonnet pepper) + 2 fingers banana + 1 slice sweet potato +
FFA: 2 servings Escoveitch sardine (2 pieces sardine cooked with 2 teaspoon canola
Oil: 2 servings oil)
Snack Fruit: 1 serving ½ cup raisins + 1 handful peanuts
(9am) Nuts: 1 serving
Lunch Veg: 1 serving 1 cup frozen vegetable + 2 cups whole wheat rice+ lemon peppered
(12pm) Staple: 4 servings chicken (3 small pieces chicken leg or leg & thigh cooked with 2
FFA: 3 servings teaspoon canola oil)
Oil: 2 servings
Snack Fruit: 1 serving 1 cup mango chunks (1 small mango) + 1 handful peanuts
(3pm) Nuts: 1 serving
Dinner/Supper Veg: 1 serving Veg bean salad with boiled ripe plantain: 1 cup lettuce + ½ cup sliced
(6pm) Staple: 3 servings cucumber and tomato (drizzle with 2 teaspoons olive oil or
Legumes/Nuts: 2 servings vinaigrette) + three 5cm plantain pieces + 3/4 cup Curried Chickpeas
Oil: 2 servings (I added 1 additional serving for a vegan meal/diet)
 Group Activity
Design a healthy diet for a specific age group
using the Food Based Dietary Guidelines
Jamaica
 References

Choose MyPlate. (n.d.). MyPlate graphic resources. U.S. Department of Agriculture. https://www.choosemyplate.gov/resources/myplate-graphic-resources
Choose MyPlate. (n.d.). Start simple with MyPlate. U.S. Department of Agriculture. https://choosemyplateprod.azureedge.net/sites/default/files/tentips/
MPMW_tipsheet_14_FINAL.pdf

Choose MyPlate. (n.d.). What counts as a cup of vegetables? U.S. Department of Agriculture. https://www.choosemyplate.gov/eathealthy/vegetables
Choose MyPlate. (n.d.). What counts as a cup of fruit? U.S. Department of Agriculture. https://www.choosemyplate.gov/eathealthy/fruits
Choose MyPlate. (n.d.). What counts as an ounce-equivalent (oz-equiv) of grains? U.S. Department of Agriculture. https://www.choosemyplate.
gov/eathealthy/grains
Choose MyPlate. (n.d.). What counts as an ounce-equivalent in the Protein Foods Group? U.S. Department of Agriculture. https://www.choosemyplate.gov
/eathealthy/protein-foods
Immanuel F. (2017, September 17). When was the Book of Judges written? Trumpet Call. https://trumpet-call.org/category/timeline/bible-books/
 References

Institute of Medicine. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. The National
Academies Press. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-2/#table-a2-1-estimated-
calorie-needs-per-day-by-age-sex-and-physic
Jones, R. 2020. London walking tours: The city of London’s Hospital. Discovery Tours and Events Ltd. https://www.london-walking-tours.co.uk/secret-
london/henry-8th-gate.htm
Ministry of Health & Wellness. 2018. Chronic Non-Communicable Diseases. https://www.moh.gov.jm/programmespolicies/chronic-non-communicable-
diseases/
Ministry of Health. 2015. Food Based Dietary Guidelines for Jamaicans 2015. Pan American Health Association, World Health Organization.
Payne-Palacio, J. R., & Canter D. D. (2011). The profession of dietetics: A team approach. (4th ed.) Jones & Bartlett Learning.
Stern, D. H. (1998). Complete Jewish Bible. Jewish New Testament Publications, Inc. https://www.biblestudytools.com/cjb/judges/13.html
U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015). 2015–2020 Dietary Guidelines for Americans. (8th ed.).
http://health.gov/dietaryguidelines/2015/guidelines/
Wardlaw, G. M., & Smith, A. M. (2013). Contemporary nutrition. (9th ed.). McGraw-Hill.