Nutritional Guidelines

Dietary Reference Intakes Standards for nutrient intake designed to prevent nutritional deficiencies and reduce the risk of chronic disease. DRI’s include both recommended intakes (Recommended Daily Allowances) and maximum safe intakes (Tolerable Upper Intake Level) for a healthy person.

Food Guide Pyramid The Food Guide Pyramid is a food-group plan developed by the U.S. Department of Agriculture that gives a recommended number of servings fo five different major food groups. For each group, a range of servings is available to accomodate different levels of calorie consumption. Keys: moderation, variety, balance

Bread, Cereal, Rice and Pasta 6-11 servings 1 serving of bread, cereal, rice and pasta is equal to: 1 slice of bread or half a hamburger bun, English muffin, or bagel 1 small roll, biscuit, or muffin 1 ounce of ready-to-eat cereal ½ cup cooked cereal, rice, or pasta 5-6 small or 2-3 large crackers

Vegetables 3-5 servings 1 serving of vegetables is equal to: 1 cup raw leafy vegetables ½ cup raw or cooked vegetables ½cup tomato sauce ¾ cup vegetable juice ½cup cooked dry beans

Fruits 2-4 servings 1 serving of fruit is equal to: 1 medium apple, banana, peach, orange or pear 2 small apricaots or plums 1 melon wedge ½ cup berries, cherries or grapes ½ grapefruit ½ cup chopped, cooked, canned, or frozen fruit ¾ cup fruit juice ¼ cup dried fruit

Milk, Yogurt and Cheese 2-3 servings 1 serving of milk, yogurt and cheese is equal to: 1 cup milk or yogurt 1.5 ounces of cheese 2 ounces processed cheese 2 cups cottage cheese 1.5 cups ice cream* *ice cream is also very high in sugar and fat

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 servings 1 serving of meat, poultry, fish, dry beans, eggs, and nuts is equal to: 2-3 ounces of cooked lean meat, poultry or fish 3 ounces: average hamburger or medium chicken breast half 2 ounces: 4 slices of bologna, 6 slices of hard salami, or ½ cup of drained canned tuna 1 ounce: ½ cup cooked dry beans, 1 egg, 2 tbls. Peanut butter, 1/3 cup nuts, ¼ cup seeds, and ½ cup tofu

Dietary Guidelines for America The Dietary Guidelines of America are based on the “ABC’s for Health.” Aim for fitness Build a healthy base Choose sensible

Aims for Fitness Aim for a healthy weight. If you currently have a healthy weight, aim to keep it there (not to gain or lose too much). If you are overweigh, first attempt to prevent future weight gain, and then to lose weight to improve your health. Be physically active every day If you are inactive, attempt to become active. If you are active, attempt to increase your amount or intensity of activity. Aim for 30 to 60 minutes of moderate physical activity on most or all days.

Build a Healthy Base Follow the food pyramid Do your best to stay within the recommended number of servings for each food group. Eat a variety of grains daily Make grains the foundation of your diet, they are high in complex carbohydrates and low in fat. Eat a variety of fruits and vegetables Different fruits and vegetables provide different nutrients, so eat a variety. Keep food safe to eat Be carful with perishable foods that can spoil if left out or refriderated too long.

Choose Sensibly Choose a diet low in saturated fat Saturated fat should account for about 25% of your total fat intake. Choose beverages and food to moderate your intake of sugars Sugar can cause weight gain, tooth decay and lower HDL cholesterol. Choose and prepare foods with less salt Processed and prepared foods contain more salt than fresh meats and vegetables. If you drink alcohol, do it in moderation Moderate drinking is concidered no more than 1 drink per day for women, 2 drinks per day for men.

References Fahey, T.D., Insel, P.M. & Roth, W.T. (2003). Nutrition. In T. Dorwick & V. Mailinee (Eds.), Fit & Well: Core concepts and Labs in Physical Fitness and Wellness (pp. 203-241). Dubuque, IA: McGraw-Hill.