Did You Know?

“We’ve been thinking at the USDA about how to find simpler ways to move towards eating better. This is certainly important because about half of American adults have one or more preventable chronic diseases, like hypertension or diabetes.”
           –Sonny Perdue, United States Secretary of Agriculture

Tools & Tips:

The MyPlate Plan shows your food group targets – what and how much to eat within your calorie allowance. Your food plan is personalized, based on your age, sex, height, weight, and physical activity level. The MyPlate Plan is available in English and Spanish.

Set up your Fudrr.com profile and begin by adding your personalized MyPlate Plan.

Fudrr hastag: #MyPlatePlan

 

Use the Nutrition Label Facts Print & Go guide above when meal planning and shopping for groceries.

Don’t forget to use fudrr.com to log your healthy shopping selections and meals you have made while using this tool.

Example: Log by snapping a photo of new healthy grocery items you are trying out.

Earn fudrr points by using hastags. #10GramsProtein #25%Calcium #20%VitC #LowSodium #ZeroArtificialSugars #ZeroTransFat

At your next appointment, bring your phone, log into fudrr.com and share your progress with your doctor.

fūdrr users not only have an easy way to track progress towards personal health goals but fūdrr users also earn points to buy fresh produce at local retailers when they:

  • Respond to fūdrr active living challenges and quizzes.
  • Post videos and photos of their healthy eating and active living experiences.
  • Add key hashtags related to healthy reflections of their day.
  • Learn about the benefits of healthy eating, active living, and dollar wise food choices.
  • Engage with their friends, family members or health care providers.

Example: Log by snapping a photo of your meal and mention the total grams of protein in your recipe and talk about your protein choice ingredient.

Earn fudrr points by using hastags. #Protein #PlantProtein #VariedProtein

Use the Vary Your Proteins Print & Go guide above when meal planning and shopping for groceries.

Don’t forget to log your consumption of healthy meals with varied proteins in your individual fudrr.com profile.

Example: Log by snapping a photo of your meal and mention the total grams of protein in your recipe and talk about your protein choice ingredient.

Earn fudrr points by using hastags. #Protein #PlantProtein #VariedProtein #LeanProtein

Protein FAQS

Why Does You Body Need Protein?

“Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids.

You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.”

     –MedlinePlus.gov US National Library of Medicine (read full article here)

What Role Do Proteins Play In Chronic Disease Prevention?

“Available evidence indicates that it’s the source of protein (or, the protein “package”), rather than the amount of protein, that likely makes a difference for our health. You can explore the research related to each disease in the tabs below, but here’s the evidence-based takeaway: eating healthy protein sources like beans, nuts, fish, or poultry in place of red meat and processed meat can lower the risk of several diseases and premature death.”

–Harvard University’s T.H. Chan School of Public Health (read full article here)

 

How Do I Know How Much Protein To Eat?

“The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. [1]

  • For a 140-pound person, that means about 50 grams of protein each day.
  • For a 200-pound person, that means about 70 grams of protein each day.

The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day. Beyond that, there’s …(continue reading here).”

–Harvard University’s T.H. Chan School of Public Health (read full article here)

Do I Need Meat To Get Enough Protein?

“Protein foods are broken down into parts called amino acids during digestion. The human body needs a number of amino acids in large enough amounts to maintain good health.

Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). You do not need to eat animal products to get all the protein you need in your diet.

Amino acids are classified into three groups:

  • Essential
  • Nonessential
  • Conditional

Essential amino acids cannot be made by the body, and must be supplied by food. They do not need to be eaten at one meal. The balance over the whole day is more important.

Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins.

Conditional amino acids are needed in times of illness and stress.”

–MedlinePlus.gov US National Library of Medicine (read full article here)

The Benefits Of Whole Grains

Printable cheat sheet on how to tell if you are buying a whole grain or not; click here to find out more.

Don’t forget to log your consumption of whole grains in your individual fudrr.com profile.

Example: Log by snapping a photo of your whole grain meal, adding a favorite recipe with whole grains.

Earn fudrr points by using hastags. #wholegrain #wholegrainrecipe #wholegrainmeal

At your next appointment, bring your phone, log into fudrr.com and share your progress with your doctor.

How To Cook With Budget Friendly Whole Grains

Registered dietitian discusses tips for adding budget-friendly whole grains to meals.

Need more specific recipe ideas and instructions? Here are a few popular recipes to get you started, click here.