Nutrition 2000: Dietary Guidelines for the New Millennium

1. Nutrition 2000:Dietary Guidelines for the New Millennium

2. What are the Dietary Guidelines? • The Dietary Guidelines give advice about making food choices that may help prevent disease and improve health and well-being for healthy people over the age of two.

3. The 2000 Dietary Guidelines • Aim for Fitness • Build a Base • Choose Sensibly

4. Aim for Fitness • Aim for a healthy weight. • Be physically active each day.

5. Aim for a healthy weight • In order to aim for a healthy weight, you must first learn what a healthy weight is for you. • To do this calculate your Body Mass Index (BMI). • BMI=(weight in lbs/height in inches2) X 705 • BMI 18.5-25=healthy weight • BMI 25-30=overweight • BMI 30+ = obese

6. Aim for a healthy weight • It is also important to measure around your waist. • Women with waist measurements greater than 35 inches and men with waist measurements greater than 40 inches are at greater risk for health problems, regardless of BMI.

7. Aim for a healthy weight • If your weight is in the healthy range work at maintaining your weight. • Balance the calories you eat with activity • Eat a variety of foods • Learn about portion sizes • Be physically active!

8. Aim for a healthy weight • If you need to lose weight, do so gradually. • Aim to lose about 10% of your weight over a six month period. • 1/2 to 2 pounds per week is a safe amount to lose.

9. Aim for a healthy weight • Don’t forget the kids • Children need to aim for a healthy weight too • Offer your children healthy food choices and plenty of opportunity for activity

10. Physical activity is a great way to improve health and well-being. Adults should aim for at least 30 minutes of physical activity each day. Children should aim for 60 minutes. Go walking Mow the lawn Play tag Garden Go for a hike Go swimming Dance Clean the house Be physically activeeach day

11. Be physically active each day • Encourage your children to be physically active. • Plan family physical activities • Support their interests in sports and other physical activities • Limit TV and computer time

12. Build a Healthy Base • Let the pyramid guide your choices. • Choose a variety of grains daily, especially whole grains. • Choose a variety of fruits and vegetables. • Keep food safe to eat.

13. Let the pyramid guide your choices • Eating a variety of foods can help you to obtain all of the nutrients that your body needs. • Eat more of the foods on the bottom and less of those on the top.

14. Foods made from grains provide vitamins, minerals, carbohydrates, and fiber. They may even help protects against chronic diseases Aim to eat at least six servings daily Look for these ingredients in food products: whole wheat whole oats whole rye whole grain corn oatmeal brown rice bulgur Choose a variety of grains daily, especially whole grain

15. Choose a variety of fruits and vegetables daily • Fruits and vegetables are essential to your diet. • They help protect against disease, promote healthy bowel function, and improve overall health. • Aim to eat at least five servings a day. • 5-A-Day for better health!

16. Eating nutritious food isn’t the only step to eating healthy, food also must be safe to eat. Your food should pose little risk of foodborne illness. Wash hands often Clean utensils and surfaces after each use Replace cutting boards when they become worn Wash raw fruits and vegetables Cook foods to a safe temperature When in doubt throw it out! Keep food safe to eat

17. 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

18. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. • Fat is an important component of our daily diets. • Fat provides us with energy and essential fatty acids. • Fats help in the absorption of Vitamins A,D,E, & K and the carotenoids. • It is important to choose sensibly when selecting foods that contain fat.

19. Saturated Fats - increase blood cholesterol. Examples of foods high in saturated fat include lard, coconut and palm oils, high-fat dairy products and processed meats. Dietary cholesterol - increase blood cholesterol. Examples: liver, egg yolks, and dairy fats. Trans Fatty Acids - increaseblood cholesterol. Examples of foods high in trans fatty acids include hard margarines and shortenings, which are usually found in fried foods and bakery goods. Unsaturated Fats - do not increase blood cholesterol. Examples include vegetable oils, nuts, olives, and avocados. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat

20. Choose beverages and foods to moderate your intake of sugars • Sugar may be usually found in your favorite snacks and drinks is usually added sugar. • Added sugar can lead to weight gain, and lower consumption of more nutritious foods.

21. To reduce your sugar intake drink water to quench your thirst and try a sugar substitute in place of real sugar. Also, look for some of these added sugars on food labels: Brown sugar High fructose corn syrup dextrose fructose maltose corn sweetener invert sugar sucrose honey molasses table sugar Choose beverages and foods to moderate your intake of sugars

22. If you drink alcoholic beverages, do so in moderation • Alcoholic beverages can be a part of your life if you are sensible in your choices. • Alcoholic beverages are high in calories and can be harmful if consumed in excess. • Drinking alcohol can cause birth defects, social and psychological problems, cirrhosis of the liver, and malnutrition.

23. If you are going to drink alcohol you should do so in moderation and with meals to slow absorption. Moderation means no more than one drink a day for women and two for men. What is considered a drink? 12 ounces of beer 5 ounces of wine 1.5 ounces of 80-proof distilled liquor If you drink alcoholic beverages. do so in moderation

24. Making the 2000 Dietary Guidelines work for you! • Following these guidelines can help you develop a new lifestyle. • Remember to Aim…Build…Choose… for Good Health!