The Dietary Guidelines

1. The Dietary Guidelines Revised Every 5 Years

2. The Dietary Guidelines Intake Output 1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.

3. Which is more Nutrient Dense? 2. Focus on variety, nutrient density, and amount. o To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts. o Nutrient dense foods provide vitamins, minerals and other beneficial substances with relatively few calories. Spinach OR Candy

4. 3. Limitcalories from added sugars and saturated fats and reduce sodium intake. o Consume an eating pattern low in added sugars, saturated fats, trans fats and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

5. 4. Shift to healthier food and beverage choices. o Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

6. o Include physical exercise as part of healthy eating patterns. (Children and teens should be physically active for at least 60 minutes every day.) 5. Support healthy eating patterns for all. o Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

7. MyPlate

8. How are foods sorted into groups? By Nutrient

9. Grains Group Make half of your grains whole grains -Choose 100% whole grain cereals, breads, crackers, rice and pasta. -Check the ingredients list on food packages to find whole grain foods. -Make at least half of your grains whole grains.

10. Protein Group Keep meat and poultry portions small and lean -Choose a variety of foods including seafood, beans and peas, nuts, lean meats, poultry and eggs. -Keep meat and poultry portions small and lean. -Try grilling, broiling, poaching or roasting. These methods do not add extra fat.

11. Vegetable Group Eat more red, orange and dark green vegetables -Choose fresh, frozen, canned, or dried fruits and vegetables. -Eat more red, orange, and dark green vegetables, such as tomatoes, sweet potatoes, and broccoli in main and side dishes.

12. Fruit Group Make half your plate fruits and vegetables -Use fruit as snacks, salads or desserts. -Choose whole or cut-up fruits more often than fruit juice. -Make half your plate fruits and vegetables.

13. Dairy Group Switch to low-fat or fat-free dairy products. Get your calcium rich foods. -Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. -Switch to low-fat or fat-free dairy products. Get your calcium rich foods.

14. All food groups are important to good health -Each food group provides some, ,but not all of the nutrients you need. -No one single food or food group can provide all nutrients. -Eating a variety ensures you get all nutrients.

15. Characteristics of healthy eating patterns -Reading and understanding food labels -Portion control -Functions and caloric value of the 6 nutrients

16. Plate size history

17. Nutrients – Energy Producing (have calories) Carbohydrates Provides Energy Protein Builds and Repairs Body Tissue Fat Insulation, Protection, Reserve Energy

18. Nutrients – non energy producing (no calories) Vitamins Assists in the biochemical reactions related to the metabolic process Minerals Skeletal structure Water Hydration, most essential to life

19. Remember: -People have different caloric needs based on • age • gender • activity level

20. Cut back on foods high in solid fats, added sugars and salt -Choose foods and drinks with little or no added sugars. -Look out for salt (sodium) in foods that you buy. -Eat fewer foods that are high in solid fats.

21. Eat the right amount of calories for you -Enjoy your food, but eat less. -Cook more often at home, where you are in control of what’s in your food. -When eating out, choose lower calorie menu options.

22. Be physically active your way -Pick activities you like and start doing what you can, at least 10 minutes at a time. Every bit adds up and the health benefits increase as you spend more time being active.

23. 10 Tips to a Great Plate

24. Oils Major Nutrient: Fat Tips: Use canola or olive oil, watch for it in foods such as nuts, olives, mayonnaise, salad dressing

25. Fats and Oils FATS -Fats are solid at room temperature -Saturated fat -Cholesterol -Trans fatty acids -Typically not so good for you OILS -Oils are liquid at room temperature -Monounsaturated fat -Polyunsaturated fat -Usually a better choice

26. Empty Calories Calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients

27. Recommendations for Physical Activity -Kids 2-5 – Let them play! -Kids 6-17 – 60 minutes a day -Adults – At least 2.5 hours a week moderate exercise

28. 2,000 calorie diet

29. The Dietary Guidelines (redone every 5 years)

30. 1. Eat Nutrient Dense Foods Caloric Breakdown Carbohydrates: 55-60% Fat: No more than 30% Protein: 10-15 % Average American eats too much fat, sugar, calories & sodium Average American doesn’t eat enough fiber.

31. 2. Balance calories to manage weight a. Monitor food and beverage intake, physical activity and body weight. b. Reduce portion sizes c. When eating out, make better choices d. Limit screen time (increase your activity)

32. 3. Reduce sodium, fats, added sugars, refined grains & alcohol What can too much salt/sodium do to your body? Can cause high blood pressure and heart disease. Where does it hide? In prepared foods (frozen, canned, etc.)

33. 4. Increase vegetables, fruits, whole grains, milk, seafood and use oils in place of solid fats It’s recommended that we eat 8 oz of seafood per week

34. 5. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level.

35. 6. Include physical exercise as part of healthy eating patterns