Class 5: MyPlate – Nutrient Density

Key Messages:
Make half your plate fruits and vegetables. Vary your veggies.
Avoid oversized portions unless it’s fruits and veggies.

Class Information covered:
A Brief History of USDA Food Guides
Calorie Balance
Calorie Density Chart and Calorie Density Approach
Nutrient Density

Calorie Chart

10 tips add more vegetables
10 tips add more vegetables in Spanish
Weekly Meal Planner

Vegetable Soup
Slow Cooker Minestrone Soup
For more recipes visit

Video: Calorie Density by Jeff Novick or for two shorter free versions click here and here

For class 3: Bring food and drink nutrition facts labels for our label reading activity.
Make a vegetable soup this week and eat a bowl before lunch or dinner 3-5 times this week.
Add a green smoothie 3-5 times this week.
Write out a weekly menu and shop for ingredients.

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