The Dietary Guidelines of 2000

1. The Dietary Guidelines of 2000 • Aim For Fitness • Aim for a healthy weight • Be physically active each day

2. More Dietary Guidelines • Build a Healthy Base • Let the pyramids guide your food choices • Choose a variety of fruits and veggies daily • Choose a variety of grains daily, especially whole grains • Keep food safe to eat

3. The Eatwise Dietary Guidelines for People who enjoy Lifelong Good Health • They eat grains and related foods at each meal, mainly whole grain, unrefined, and minimally processed. • They eat a variety of fruits and vegetables, about 7 cups throughout the day. • They eat mostly legumes, nuts and seeds, then fish, poultry, and then less often, red meat. • They eat moderate amounts of fats, preferably plant oils over animal fats. • They eat small amounts of dairy foods, mostly as yogurt and cheese and wise eaters know that soy milk are healthful alternatives.

4. More Dietary Guidelines • Choose sensibly • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat • Choose beverages and foods to moderate your intake of sugars • Choose and prepare foods with less salt • If you drink alcoholic beverages, do so in moderation (but not at all if you are pregnant)

5. More Eatwise Guidelines • They eat small amounts of added sugar and added salt. • They drink about six glasses of water a day, and if they drink alcohol, they do so in moderation (but none at all if pregnant). • They enjoy their pleasures of their foods and meals.

6. Eatwise Program Guidelines • Breastfeeding-The best start in life • Vegetarianism-Emphasize plant foods and minimize animal foods • Sustainability-Buy local and sustainable • Safe and Hygienic Foods-Practice food safety in the kitchen

7. Using Food Guides to Plan Your Meals • Five Groups (1916) • Basic 7 (1943) • Old Basic 4 (1956) • USDA Food Guide Pyramid (1990) • Multi-Cultural Pyramids

8. The USDA Food Guide Pyramid • To translate science into practical terms • To help people meet the nutritional needs for carbohydrate, protein, fat, vitamins, & minerals

9. USDA Food Guide Pyramid

10. Special Considerations with The Food Guide Pyramid • Not for children under the age of 2 since they still need half their Calories from fat • Not one food contains every nutrient • Variety is important • Calorie and nutrient content may vary greatly within a food group • It may be too general still for real valuable nutritional planning

11. Evaluation of American Diet Using the Food Guide Pyramid • Consume 1-2 servings of fruit a day (versus recommended 2-4) • Consume 2-3 servings of vegetables a day (versus recommended 3-5) • Excessive intake in the fats, oils, and sweets group (versus use “sparingly”) • Excessive intake of high fat meats and refined grains

12. Food Guide Pyramid Tips • Plan your meals and take your own lunch • Include vegetable protein often • Eat a colorful salad daily including dark green/yellow/orange/red /purple veggies and fruits • Include a vitamin C rich food every day • Choose whole grains

13. WHAT COUNTS AS A SERVING?Food Groups Bread, Cereal, Rice, and Pasta 1 slice of bread 1 ounce of ready to-eat cereal 1/2 cup of cooked cereal, rice, or pasta Vegetable 1 cup of raw leafy vegetables 1/2 cup of other vegetables, cooked or raw 3/4 cup of vegetable juice Fruit 1 medium apple, banana, orange 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice Milk, Yogurt, and Cheese 1 cup of milk or yogurt 1-1/2 ounces of natural cheese 2 ounces processed cheese Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 ounces of cooked lean meat, poultry, fish 1/2 cup of cooked dry beans or ½ cup tofu counts as a serving. 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of “meat” according to the USDA.

14. SAMPLE DIETS FOR A DAY AT 3 CALORIE LEVELS Low1,600 Mod2,200 High2,800 Grain Group Servings 6 9 11 Vegetable Group Servings 3 4 5 Fruit Group Servings 2 3 4 Milk Group Servings 2-3 2-3 2-3 Meat Group (ounces) 5 6 7 Total Fat (grams) 53 73 93 Total Added Sugars (teaspoons) 6 12 18 Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings of Dairy or other Calcium-rich foods. “Meat” group amounts are in total ounces.

19. Using Exchange Lists to Plan Your Meals • What is the Exchange System? • Who Developed the Exchange System? • American Diabetes Association • American Dietetics Association • Who could use these Exchange Lists? • Diabetics • Athletes • Someone striving for weight loss • Anyone

20. Exchange System-Important Points to Make it Work • Strict attention to portion sizes • Not categorized by vitamins and minerals • Categorized by the energy (Calories) and energy nutrients (carbs, fats, and proteins) • Some foods in different categories than the food pyramid (cheese, corn, and olives) • Six general exchange categories (fat, starch, vegetable, fruit, milk, “meat”)

21. Exchange System Lists

22. Exchange Lists Categories • Starch (80 kcal) • 15 grams carbohydrate • 3 grams protein • 0-1 grams fat • Vegetable (25 kcal) • 5 grams carbohydrate • 2 grams protein • 0 grams fat

23. Exchange Lists Categories • Fruit (60 kcal) • 15 grams carbohydrate • 0 grams protein • 0 grams fat • Protein- legumes, meats, cheeses (55-100 kcal) • 0 grams carbohydrate • 7 grams protein • 1-8 grams fat (depending on whether food is very lean, lean, medium fat or high fat)

24. Exchange Lists Categories • Milk (90-150 kcal) • 12 grams carbohydrate • 8 grams protein • 0-8 grams fat (depending on amount of fat in milk) • Fat (45 kcal) • 0 grams carbohydrate • 0 grams protein • 5 grams fat

25. Standards For Food Labeling • RDA not used on food label since it is gender and age specific • FDA developed the Daily Values • Reference Daily Intake (RDI) for vitamins and minerals • Daily Reference Value (DRV) for nutrients without RDAs • Only used on food labels