Guidelines for a Healthful Eating Style Chapter 5 Lesson 4

Dietary Guidelines for Americans Recommended Dietary Allowances (RDA)- the amounts of nutrients that will prevent deficiencies and excesses in most healthy people Will help ensure variety, balance, and moderation among the foods you choose.

Food Guide Pyramid

Food Guide Pyramid Fats, Oils, Sweets – use sparingly. Milk, Yogurt, Cheese – 2 or 3 servings daily. Meat, Poultry, Fish, Beans, Eggs, and Nuts – 2 or 3 servings daily. Vegetables – 3 or 5 servings daily. Fruits – 3 or 4 servings daily. Bread, Cereal, Rice, and Pasta – 3 or 4 servings daily.

Choose my plate

Eat a Variety of Foods Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means: Focus on variety, amount, and nutrition. Choose foods and beverages with less saturated fat, sodium, and added sugars. Start with small changes to build healthier eating styles. Support healthy eating for everyone. Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count.

Balance the Foods You Eat with Physical Activity Balance the amount of energy in food with the amount of energy your body loses Sedentary people tend to over eat. Be aware that controlling body fat is more important to health than controlling body weight Location of body fat can be a risk factor Keep in mind that all calories add up in the same way, no matter their source.

Choose plenty of Grain Products, Veggies, and Fruits Why do veggies, fruits and grains need special attention?? Excellent source of complex carbohydrates and fiber. they are usually low in fats and calories and they provide essential vitamins and minerals

Choose an Eating Style Low in Fats, Saturated Fat, and Cholesterol A diet high in saturated fat and cholesterol contributes to increased risk of heart disease How to control the amount of fat you eat… Cut off the fat you see on your meat Eat lean meat and poultry Eat more fish Choose lower-fat milk, cheese and yogurt Cut down on fried- foods

Choose an Eating Style Moderate in Sugar Healthy people eat a moderate amount of sugar. Watch the size and frequency of foods with added sugar such as sweet desserts, candy, and soft drinks How to control intake of sugar… Choose canned fruits in water instead of heavy syrup Eat sweet with a meal instead of a snack Identify added sugars in foods

Choose an Eating Style Moderate in Salt and Sodium Too much sodium may put some people at risk of high blood pressure.. How to moderate your intake… Become sodium-literate…look at the nutrition label Season foods with herbs and spices Taste food before you salt it Go easy on salty snacks

Healthful Eating Patterns Variety, moderation and balance are the foundation of a healthful eating plan. Breakfast Most important meal of the day Your body needs to be recharged after having been asleep. Replace sugary cereals and pastries with a bowl of fruit or oatmeal. Choose low-fat yogurt. Choose low-fat milk. Drink natural juices.

Lunch and Dinner Focus on eating a variety of foods from several food groups Choose lean meals. Get the correct serving. Eat in moderation. Stay away from sweets and late night snacks.