The Dietary Guidelines Every 5 years the dietary guidelines change to keep up with evolving science

1. Follow a healthy eating pattern across the lifespan This means develop good habits now. What you eat now will effect what you want when you are older

Follow a healthy eating pattern across the lifespan ALL food and beverage choices matter Choosing an appropriate CALORIE LEVEL will help to maintain a healthy WEIGHT and reduce the risk of DISEASE

2. Focus on a variety of nutrient dense food, and the right amount General Caloric Breakdown Carbohydrates: 55-60% Fat: No more than 30% Protein: 10-15 % Nutrient dense foods provide: VITAMINS MINERALS and other beneficial substances with relatively few calories

3. Limit empty calories. Empty calories have few or no nutrients. We get these from salts, solid fats and added sugars. What can too much salt/sodium do to your body? Can cause high blood pressure and heart disease. Where does it hide? In prepackaged foods (frozen, canned, etc.)

4. Shift to HEALTHIER food and beverage choices. 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.

5. Support healthy eating patterns for all. Include physical exercise as part of healthy eating patterns

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

Choose My Plate and Dietary Guidelines

How are foods sorted into groups? By Nutrient

Nutrients – Energy Producing 1. Carbohydrates Provides Energy 2. Protein Builds and Repairs Body Tissue 3. Fat Insulation, Protection, Reserve Energy

Nutrients – non energy producing 1. Vitamins Assists in the biochemical reactions related to the metabolic process 2. Minerals Helps build skeletal structure 3. Water Hydration, most essential to life 4. Fiber Aids in digestion, can’t absorb – non nutrient

Grains Major Nutrient: Carbohydrates, Fiber Tip: Make at least ½ your grain whole grains

Vegetables Major Nutrient: Vitamins and Minerals, Fiber Tip: Increase dark colors like red, dark green, and orange to increase vitamins and nutrients

Fruits Major Nutrient: Vitamins, Fiber Tip: Make half your plate fruits and vegetables

Dairy Major Nutrient: Minerals, Protein Serving size: 1 cup milk/yogurt You should have 3 servings a day. Tip: Switch to fat free or low-fat (1%) milk.

Proteins Major Nutrient: Protein Tip: choose a variety of low fat or lean meats including 8 oz of seafood each week bake, broil, steam for low calorie

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

Fats and Oils FATS solid at room temperature Typically not so good for you OILS liquid at room temperature Usually a better choice

Plate size history As plate size has increased so have our portion sizes. We eat more than we need which is why we are becoming obese. Over the years plate size has grown by 3.5 inches- as shown in the picture.

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