Dietary Guidelines 2010

1. Dietary Guidelines 2010 Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

2. Dietary Guidelines for Americans 2010

3. Dietary Guidelines for Americans 2010 • Help you make healthy choices about food and physical activity

4. Consumer Messages Covering Four Over-Aching Concepts • Build a healthy plate • Cut back on foods high in solid fats, added sugars, and salt • Eat the right amount of calories for you • Be physically active your way

5. Build a Healthy Plate • Make half your plate fruits and vegetables • Switch to fat-free or low-fat (1%) milk • Make at least half your grains whole • Vary your protein food choices • Keep your food safe to eat

6. Cut Back on Solid Fats, Added Sugars & Salt • Choose foods and drinks with little or no added sugars • Look out for salt (sodium) in foods you buy and eat • Eat fewer foods that are high in solid fats

7. 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 • Write down what you eat • If you drink alcoholic beverages, do so sensible

8. Be Physically Active Your Way • 2008 physical activity guidelines • 150 minutes moderate physical activity per week or 75 minutes vigorous physical activity per week • Start by doing what you can, at least 10 minutes at a time.

9. Include a Variety of Physical Activities • Endurance • Strength • Balance • Flexibility

10. Talk With Your Health Care Provider • If you haven’t been physically active • Current health conditions

11. Dietary Guidelines and MyPlate • Dietary Guidelines, USDA Daily Food Plan and MyPlate can help you make food and physical activity choices so you can have a healthier life

12. Questions? Thank You For Coming Today