Live a Longer, Healthier Life Nutrition Made Easy

Dietary Guidelines U. S. Department of Agriculture Center for Nutrition Policy and Promotion

The Five Food Groups MyPlate replaced MyPyramid in June 2011

ChooseMyPlate.gov Healthy eating Budget meals Daily food plans Videos Calorie tracking Physical activity tracking

Dietary Guidelines, 2010 Maintain calorie balance over time to achieve and sustain healthy weight Focus on consuming nutrient-dense foods and beverages Dietary Guidelines will be published again in Physical activity: Should be considered when addressing weight management. Has many other health benefits, too.

Calories for Popular Foods Source: Dietary Guideline Slides, Part 2

Reduce Sodium Intake Read labels—buy low-sodium products Eat more fresh foods/fewer processed foods Eat at home where you have more control At restaurants, order low sodium options or ask that salt not be added to your food Recommended Sodium Levels Less than 2,300 mg per day 1,500 mg per day Adults ages 51+ African Americans age 2+ People with high blood pressure, diabetes, or chronic kidney disease

Reduce or Limit Reduce FatsLimit Refined GrainsLimit Alcohol Saturated fatty acids— less than 10% of calories Trans fats—as low as possible Cholesterol—less than 300 mg per day Replace refined grains with whole grains Consume in moderation Men—up to 2 drinks per day Women—up to 1 drink per day

Foods to Increase Vegetables Fruits Whole grains Milk Seafood (in place of some meat/poultry) Oils Nutrients – Potassium, Fiber, Calcium, Vitamin D

We always have choices...

or

Plan Ahead

Consider How Food Is Prepared

Enjoy Fresh with Less Processing

Healthy Lunch Options

Healthy Dinner Options

Help Your Kids to Make Good Choices

High-Fiber Diets Health Benefits: – Lowers cholesterol – Decreases risk of heart disease – Reduces risk for certain cancers Women—21-25 grams/day fiber Men—30-38 grams/day fiber Fiber Foods: – Raspberries, lentils, black beans, pinto beans, green peas, and oats

Shopping List Bad Bagels Beer Brown sugar Brownies Cakes Candy Corn Croissants French fries Fruit drinks Honey Pasta Pastries Pies Popcorn Potato chips Soft drinks Sports drinks Sugar Sugar-sweetened cereals White bread White crackers White potatoes White rice Good Barley Beets Berries Black or kidney beans Broccoli Brown rice Lentils Low-fat Greek yogurt Mangoes Melons Mushrooms Onion Oranges Peaches Pears Peas Quinoa Spinach Squash Sweet potatoes Tangerines Tomatoes Whole-grain bread Whole-grain pasta

Farm to Table

Food Production Stages Harvesting Storage Processing Packaging Sales Consumption A Movement Producing food locally Delivering that food to local consumers Associated with: – Organic farming initiatives – Sustainable agriculture – Community-supported agriculture

Farm to Table

Beautiful, Fresh, Healthy

Resources Dietary Guidelines for Americans U. S. Department of Agriculture Center for Nutrition Policy and Promotion