The Dietary Guidelines

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The Dietary Guidelines

• Revised Every 5 Years

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The Dietary Guidelines

• 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.

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• 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.

Which is more Nutrient Dense?
Spinach
Candy
OR
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• 3. Limit calories 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.

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• 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.

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• 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.

o Include physical exercise as part of healthy
eating patterns. (Children and teens should be
physically active for at least 60 minutes every
day.)
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MyPlate
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How are foods sorted into groups?

• By Nutrient

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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.

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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.

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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.

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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.

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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.

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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.

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Characteristics of healthy eating patterns

• -Reading and understanding food labels
• -Portion control
• -Functions and caloric value of the 6 nutrients

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Plate size history
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Nutrients Energy Producing (have calories)

• Carbohydrates
• Provides Energy
• Protein
• Builds and Repairs Body Tissue
• Fat
• Insulation, Protection, Reserve Energy

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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

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Remember

• -People have different caloric needs based on
• age
• gender
• activity level

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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.

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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 whats in your food.
• -When eating out, choose lower calorie menu
  options.

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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.

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10 Tips to a Great Plate
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Oils

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

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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

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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

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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

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2,000 calorie diet
Food Group Daily Serving Amount
Grains 6 ounces
Vegetables 2.5 cups
Fruits 2 cups
Dairy 3 cups
Protein 5.5 ounces
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The Dietary Guidelines
(redone every 5 years)
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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 doesnt eat enough fiber.

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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)

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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.)

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4. Increase vegetables, fruits, whole grains,
milk, seafood and use oils in place of solid fats

• Its recommended that we eat 8 oz of seafood per
  week

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5. Build healthy eating patterns that meet
nutritional needs over time at an appropriate
calorie level.
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6. Include physical exercise as part of healthy
eating patterns