The Dietary Guidelines for Americans 2000

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The Dietary Guidelines for Americans 2000

• ABCs for Good Health!

The University of Georgia Cooperative Extension
Service
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Your A,B,Cs - Learn them again in a new way

• Aim
• Build
• Choose

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AIM FOR FITNESS

• Aim for a healthy weight
• Be physically active each day

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How to Become More Physically Active?

• Strive for 30 minutes 5 or more days a week
• Encourage children to play and be active for at
  least one hour a day

• Move more, sit less in daily activities
• Increase moderate activities that you enjoy

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BUILD A HEALTHY BASE

• Let the Pyramid guide your food choices
• Eat 6-11 grain servings each day - especially
  whole grains
• Enjoy at least 5 servings of vegetables and
  fruits each day

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BUILD A HEALTHY BASE

• A serving is less than you may think.
• Grains (1 serving)
• 1 slice of bread
• 1/2 bagel
• 1/2 cup rice
• 1/2 cup pasta

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BUILD A HEALTHY BASE

• Vegetables (1 serving)
• 1 cup chopped, raw leafy vegetables
• 1/2 cup cooked vegetables
• 1 small baked potato
• 3/4 cup vegetable juice

• Fruits (1 serving)
• 1 medium fruit (apple, banana, orange, peach)
• 3/4 cup fruit juice
• 1/2 cup canned, frozen or cooked fruit
• 1/4 cup dried fruit (raisins, dates)

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BUILD A HEALTHY BASE - one more thing...

• Keep foods safe to eat

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CHOOSE SENSIBLY

• Choose a diet that is low in saturated fat and
  cholesterol, and moderate in total fat
• Build your meals around grains, vegetables, and
  fruits
• Choose lean meats and poultry, as well as fish.
• Also try beans and peas for protein

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CHOOSE SENSIBLY

• Choose a diet that is low in saturated fat and
  cholesterol, and moderate in total fat
• Choose fat free or low fat dairy products
• Choose liquid (or soft) fats over solid fats.
  Limit the amount you use.

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CHOOSE SENSIBLY

• Choose beverages and foods to moderate your
  intake of sugars
• Limit your intake of foods and beverages that are
  high in added sugars
• Get the most benefit from your calories - dont
  let soft drinks or other sweets replace more
  nutritious foods

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CHOOSE SENSIBLY

• Choose and prepare foods with less salt
• Eat more fresh food and fewer convenience foods,
  canned vegetables and soups, salty snacks, and
  cured meats

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Sodium in canned vegetables
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CHOOSE SENSIBLY

• Choose and prepare foods with less salt
• Taste food BEFORE you salt it
• Use more herbs and spices and less salt when you
  cook

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CHOOSE SENSIBLY

• If you drink alcoholic beverages, do so in
  moderation
• Moderation 1 drink per day for women
• 2 drinks per day for men
• 1 drink
• 12 ounces of regular beer
• 5 ounces of wine
• 1 1/2 ounce of liquor

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Just remember...

• You may not choose a perfect diet all the time,
  but you can choose sensibly more often.