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The Dietary Guidelines

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... from home to school to work to ... to the metabolic process Minerals Skeletal structure Water ... Nutrient Dense Foods Caloric Breakdown ... – PowerPoint PPT presentation

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Title: The Dietary Guidelines


1
The Dietary Guidelines
  • Revised Every 5 Years

2
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.

3
  • 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
4
  • 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.

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
  • 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.)
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 whats 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
Food Group Daily Serving Amount
Grains 6 ounces
Vegetables 2.5 cups
Fruits 2 cups
Dairy 3 cups
Protein 5.5 ounces
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 doesnt 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
  • Its 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
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