Aw fɔ fid yu pikin it we gɛt fayn fayn tin dɛn? Yu kin yuz di MyPlate Food Guide'' fɔ ɛp?

Tide wi go tɔk bɔt aw fɔ pripia it we gɛt fayn fayn tin dɛn ɛn we balans fɔ wi smɔl pikin dɛn. Sɔntɛnde, i nɔ kin izi fɔ no wetin fɔ fid dɛn ɛn ɔmɔs fɔ fid dɛn. Nɔ wɔri, wan rili izi ɛn simpul we de we di Amɛrika Dipatmɛnt fɔ Ɛgrikalyeshɔn dɔn mek, dat na, di ``USDA - Amɛrika Dipatmɛnt fɔ Ɛgrikalyeshɔn`` we kin ɛp wi wit dis. Dat na di ``MyPlate Food Guide``. I tan lɛk plet we gɛt kɔlɔ. Dis de sho wi klia wan us tin dɛn fɔ de na pikin in plet ɛn aw dɛn fɔ de.

Wetin na di men tin dɛn we de insay `(MyPlate)`?

So, sɔm simpul, yet rili impɔtant mɛsej dɛn de we dis kɔlɔful plet we dɛn kɔl ``MyPlate'' de tɛl wi. Lɛ wi si wetin dɛn bi.

• Gi smɔl pan ɔltin, nɔto jɔs di sem tin, bɔt wit difrɛn difrɛn tin dɛn: Di bɛst it nɔto wan we de gi bɔku di sem kayn it. Di bɛst it na di wan we gɛt balans pan difrɛn it dɛn lɛk vɛjitebul, frut, grens, ɛn prɔtin. Tink bɔt am lɛk fayn fayn pikchɔ we gɛt di sem kɔlɔ dɛn.
• Fil af pan yu pikin in plet wit vɛjitebul ɛn frut: Yɛs, af! Dis rili impɔtant. Vɛjitebul ɛn frut na di men tin dɛn we de mek wi gɛt tin dɛn we de mek wi bɔdi fayn, vaytamɛn, ɛn minral dɛn we fayn fɔ wi bɔdi.
• At least haf of di grens we wi de it shud bi whole grains: Naw yu go de wanda wetin bi dis whole grains. Fɔ tɔk am simpul wan, tin dɛn lɛk ɔts, bred we dɛn mek wit ɔl, ɛn brawn rays. Dɛn tin ya gɛt bɔku fayv.
• Gi milk ɛn wata we nɔ gɛt bɔku fat (1%) ɔ we nɔ gɛt fat instead fɔ drink we gɛt shuga: I rili fayn fɔ pikin dɛn wɛlbɔdi fɔ ridyus di drink dɛn we gɛt shuga ɛn atifishal drink dɛn as i pɔsibul. Bifo dat, i bɛtɛ fɔ gi dɛn klin wata ɔ milk we nɔ gɛt bɔku fat.
• Nɔ gi ɔvasayz pat: Wi ɔl de du am bikɔs wi lɛk wi. Bɔt if yu gi pikin mɔ it pas wetin i nid, dat kin mek i gɛt mɔ wet we i nɔ nid. So, mɛmba fɔ gi yu pikin it di rayt ej ɛn wetin i nid.

Mɛmba se: MyPlate tan lɛk map we de sho wi di rod. I de gi wi gud aidia bɔt aw fɔ gi wi pikin dɛn it we gɛt fayn fayn tin dɛn fɔ it.

Aw wi kin fit `(MyPlate)` insay wi it?

Naw we yu luk yu plet na `(MyPlate)`, yu kin si wantɛm wantɛm se vɛjitebul ɛn frut fɔ mek af pan yu plet, ɛn grens ɛn prɔtin fɔ mek di ɔda af. Apat frɔm dat, i de mɛmba yu fɔ put sɔntin we dɛn mek wit milk ɔ yogɔt ɔ chiz ɛvride.

Bɔt yu kin gɛt kwɛstyɔn dɛn lɛk: "A nid fɔ gi ɔl dɛn it grup ya na ɛvri it? A nid fɔ gi vɛjitebul na brɛkfas bak? Oh mi pikin nɔ go ivin it dɛn..."

Na tru se i kin at fɔ gi ɔl dɛn tin ya ɛnitɛm we wi de it. If yu nɔ ebul fɔ gi vɛjitebul fɔ brɛf, yu kin gi wan frut insted. Put vɛjitebul ɛn frut dɛn insay yu lanch ɛn aftanun snek dɛn.Di tin we impɔtant pas ɔl na fɔ tink bɔt dis plet as gaydlayn fɔ di wan ol de.

Fɔ tɔk am simpul wan, tray fɔ mek af pan di it we yu pikin de it ɛvride, na vɛjitebul ɛn frut, ɛn di ɔda af na ɔl gren ɛn prɔtin. I fayn fɔ gi dɛn smɔl snek ɛvride, bɔt stɔp fɔ it tin dɛn we nɔ gɛt bɔku tin fɔ it, we gɛt bɔku kalori (e.g., it dɛn we gɛt shuga, it dɛn we gɛt fat) as yu ebul.

Wan ɔda tin, if yu tink se i at fɔ mek yu pikin dɛn yus to dis nyu we fɔ it, di bɛst tin fɔ du na fɔ it da we de yusɛf. ``(MyPlate)`` na big gayd nɔto fɔ pikin dɛn nɔmɔ bɔt fɔ big pipul dɛn bak. We pikin dɛn si dɛn mama ɛn papa de it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, dɛn kin yus to am ɔtomɛtik wan.

Lɛ wi si naw wetin di kɔlɔ pat dɛn na `(MyPlate)` min.

εvri kכla sεkshכn na dis ``MyPlate'' plet de riprizent difrεn it grup dεm. Lɛ wi tɔk bɔt ɛni wan pan dɛn wan bay wan.

Grin pat: Vɛjitebul dɛn

Di big pat pan dis plet, we dɛn sho wit grɛn, na fɔ vegjetabul dɛn nɔmɔ. Di vɛjitebul dɛn na:

• I gɛt bɔku vaytamɛn ɛn minral dɛn we nid fɔ mek pikin dɛn gɛt gud wɛlbɔdi.
• Naturally low in kalori .
• I gɛt bɔku fayv . Dis fayv de ɛp yu fɔ fil ful ɛn i de ɛp bak fɔ mek yu nɔ gɛt kɔnstipɛshɔn.

Dɛn tin ya de insay di vɛjitebul kategori:

• Dak grɛn vɛjitebul: lɛk spinach, kɔla grɛn, kelɛ, brɔkoli, ɛn spinach.
• Ɔrɛnj ɛn rɛd vɛjitebul: karɔt, pɔmpin, swit pata, tomato.
• Bins ɛn nɛt: Tin dɛn lɛk chikip, lentil, grɛn bins, ɛn pis (dɛn tin ya de insay di prɔtin kategori bak).
• Vegjetabul dɛn we gɛt stach: pɔt, kɔn, maniok.
• Ɔda vɛjitebul dɛn: Ɔl di ɔda vɛjitebul dɛn lɛk kɔliflawa, bin sprout, ɛgplant, kɔkumba.

Fɔ mek yu gɛt di bɛst it, gi yu famili difrɛn difrɛn vɛjitebul dɛn ɛvri wik. Yu kin yuz fresh, frɔzɛn, ɔ tin vɛjitebul dɛn. If yu pik tin dɛn fɔ it, tray fɔ pik di wan dɛn we nɔ gɛt bɔku sɔl.

Rɛd pat: Frut

Frut na tin bak we rili impɔtant fɔ mek pɔsin it fayn. Frut dɛn gɛt:

• Vitamin dεm we de bכku bכku bכku wan, lεk Vitamin C.
• Impɔtant minral dɛn lɛk potashɔm .
• I gɛt bɔku fayv fayv .

Yu kin yuz fresh frut, frɔzɛn frut, ɔ tin frut. If yu de yuz tin frut, pik di wan dɛn we de insay frut jus pas fɔ put insay shuga sirop.

Impɔtant: Fɔ it ful frut bɛtɛ pas fɔ drink 100% frut jus, bikɔs frut jus gɛt mɔ shuga ɛn kalori pas di frut insɛf, ɛn i nɔ gɛt bɛtɛ fayv.

Ɔrɛnj pat: Grens

Di gren kategori inklud it dɛn we dɛn mek wit ɛni gren, lɛk wit, ɔts, kɔnmil, ɛn bali. Bred, roti, nuts, siriɔs, rays, ɛn pasta de insay dis kategori.

At ɔl af pan di grens dɛn we pikin dɛn kin it ɛvride fɔ bi ɔl grens . Sɔm ɛgzampul dɛn na ɔtmil, brawn rays, ɛn ful wit bred.

Wetin na di difrɛns bitwin ɔl grens ɛn rifin grens?

I rili simpul. Wכl gren na dεn wan dεm we dεn mek we dεn nכ pul di pat dεm we gεt fayn fayn tin dεm na di gren (bran, jεm). Dɛn gɛt bɔku fayv we dɛn kin it . Dis fayv de ɛp pikin dɛn fɔ fil ful ɛn i de ɛp fɔ mek dɛn nɔ gɛt kɔnstipɛshɔn ɛn trit dɛn. If yu it it we gɛt bɔku bɔku tin dɛn fɔ it, dat kin mek yu nɔ gɛt sik dɛn lɛk at sik ɛn dayabitis bak.

Rifayn gren ( e.g., wayt bred, wayt rays) na dεn wan dεm we dεn dכn pul bכku pan di nutritishכn pat dεm na di gren, lεk di bran, we dεn de proכses. Dɛn nɔ gɛt bɛtɛ fayv. Bɔt bɔku rifin grens dɛn dɔn "ɛnrich." dat min se dεn kin ad sכm pan di vaytam in εn minral dεm we dεn bin pul we dεn bin de proכses dεm bak insay.

Pepul sɛkshɔn: Fɔ it dɛn we gɛt prɔtin

Fɔ it tin dɛn we gɛt bɔku prɔtin impɔtant fɔ mek di mɔsul dɛn, di skin, di blɔd, ɛn ɔda tin dɛn na di bɔdi gro ɛn kɔntinyu fɔ de. Dɛn gɛt bak impɔtant vaytamɛn ɛn minral dɛn lɛk ayɔn.

Fɔd dɛn we gɛt bɔku prɔtin na:

• Bif, chukchuk, fish ɛn sifud.
• Dray bins ɛn nɛt (lɛk chikip, lentil, ɛn grɛn bins).
• Eg dɛn.
• Nat (lɛk pinat, kash) ɛn sid (pamkin sid, sanflawa sid).
• Soya prodakt (e.g. tofu, soya mit, veji burger).

We yu de pik mit, mɛmba fɔ pik di wan dɛn we nɔ gɛt bɛtɛ fat ɔ we nɔ gɛt bɔku fat .

Blu sɛkshɔn: Milk ɛn milk prodakt

Dis kategori inklud milk ɛn ɔda dairy prodak dɛm lɛk yogɔt ɛn chiz. Soya milk ɛn soya yogɔt, we dɔn ad kalsiɔm, dɛnsɛf de insay dis kategori.

Apat frɔm di kalsiɔm , di tin dɛn we dɛn kin mek wit milk gɛt prɔtin ɛn vaytamɛn D. Vitamin D kin ɛp di bɔdi fɔ tek di kalsiɔm. Dis kalsiɔm de ɛp fɔ mek di tit ɛn bon dɛn strɔng.

Wan smɔl tin: Tin dɛn we dɛn mek wit milk, lɛk bɔta, krim, ɛn krim chiz, nɔ gɛt bɔku kalsiɔm. So, dɛn nɔ de insay dis dairy fud kategori.

Mek am yu abit fɔ gi milk ɛn dairy prodakt we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat to pikin dɛn we dɔn pas 2 ia.

If yu wan no mo ditel...

``(MyPlate)`` na jɔs gayd fɔ wan wɛlbɔdi it patɛn. If yu gɛt ɛnitin fɔ wɔri bɔt aw yu pikin de it, i go fayn fɔ mek yu tɔk to yu famili dɔktɔ bɔt dis. I kin gi yu advays we go fayn fɔ yu pikin.

Yu kin fɛn mɔ infɔmeshɔn bɔt dis ``MyPlate`` we, di it plan fɔ it ɛvride, di risɛpshɔn, ɛn difrɛn tin dɛn we yu kin du na di wɛbsayt fɔ di Amɛrika Dipatmɛnt fɔ Ɛgrikalyeshɔn (USDA) (MyPlate.gov), we bin fɔs introduks dis ``MyPlate`` we. Bɔt mɛmba se bikɔs dɛn mek am fɔ di Amɛrikan kɔntɛks, i impɔtant fɔ mek wi adap am to di it ɛn drink dɛn we de na wi kɔntri.

Mɛsej we dɛn kin kɛr go na os

Okay, so lɛ wi tɔk smɔl bɔt sɔm pan di tin dɛn we yu nid fɔ mɛmba frɔm wetin wi dɔn tɔk bɔt:

• Balans na di ki: I bɛtɛ fɔ gi smɔl smɔl pan ɛni it grup pas fɔ gi bɔku di sem kayn it.
• Af pan yu plet fɔ bi frut ɛn vɛjitebul: Dis na sɔntin we yu fɔ rili mɛmba. Dɛkɔret yu plet wit vɛjitebul ɛn frut dɛn we gɛt bɔku bɔku kɔlɔ.
• Nɔ fɔgɛt ɔl di tin dɛn we yu kin it: Ad tin dɛn lɛk bran rays, chikpi bred, ɛn ɔts to yu pikin dɛn it.
• Pik di prɔtin we nɔ gɛt bɛtɛ bɔdi: Fish, chukchuk (we nɔ gɛt skin), eg, lentil, ɛn chikip na gud say fɔ gɛt prɔtin.
• Dairy prodakt dɛm we nɔ gɛt bɔku fat: Pik dairy product dɛm we nɔ gɛt bɔku fat lɛk milk ɛn yogɔt fɔ yu pikin dɛm.
• Ridyus shuga ɛn ɔyl we yu nɔ nid: Nɔ it tin dɛn we gɛt swit, tɔfi, chɔklɛt, ɛn it dɛn we gɛt ɔyl as yu ebul.
• Bi ɛgzampul: We yu pikin dɛn si yu de it tin dɛn we gɛt fayn fayn tin dɛn fɔ it, dɛnsɛf go yus to am.

So, a op se dis `(MyPlate Food Guide)` go ɛp yu ɛn yu pikin fɔ gɛt wɛlbɔdi ɛn gladi. If yu tray smɔl, i nɔ kin at fɔ du dat. Yu kin gi yu pikin di bɛst!

` Fɔ it fayn, pikin dɛn it, MyPlate, balans it, vɛjitebul, frut, grens