Guidelines for Healthy Food Choices Foods I Obj. 5.02

Sources of Credible Nutrition and Fitness Information

Dietary Guidelines for Americans Provide science-based nutrition and fitness information. Revised every 5 years.

1. Build a Healthy Plate Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole-grains, low-fat dairy products and lean protein foods contain the nutrient you need without too many calories.

Build a Healthy Plate Make half your plate fruits and vegetables. Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main dishes and side dishes. Eat fruits and vegetables, or unsalted nuts as snacks-they are nature’s original fast foods.

Build a Healthy Plate Switch to skim or 1% milk. Have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

Build a Healthy Plate Make at least half your grains whole. Choose 100% whole-grain cereals, breads, crackers, rice and pasta. Check the ingredients list on food packages to find whole-grain foods.

Build a Healthy Plate Vary your protein food choices. Twice a week, make seafood the protein on your plate. Eat beans, which are a natural source of fiber and protein Keep meat and poultry portions small and lean.

2. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Many people eat foods with too much solid fats, added sugars, and salt (sodium). Add sugars and fats load foods with extra calories you don’t need. Too much sodium may increase your blood pressure.

2. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Choose food and drinks with little or no added sugars Drink water instead of sugary drinks. There are about 10 packets of sugar in a 12-oz can of soda. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks.

2. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Look out for salt (sodium) in foods you buy Compare sodium in foods like soup, bread, and frozen meals-and choose the foods with lower numbers. Add spices or herbs to season food without adding salt.

2. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Eat fewer foods that are high in solid fats. Make major sources of saturated fats-such as cakes, cookies, ice cream, pizza, cheese, sausages and hot dogs-occasional choices, not everyday foods. Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, cheese. Switch from sold fats to oils when preparing foods.

Sodium Age 51 and under- less than 2,300 mg/day Age 51 and over- less than 1,500 mg/day African Americans, those with hypertension, those with diabetes or kidney disease- less than 1,500 mg/day

Fats Less than 10% of calories from saturated fats. Replace with monounsaturated and polyunsaturated fats. Limit Trans Fatty Acids. Cholesterol- less than 300mg/day

3. Eat The Right Amount of Calories for You Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.

3. Eat The Right Amount of Calories for You Enjoy your food but eat less. Get your personal daily calorie limit at www.ChooseMyPlate.gov. and keep that number in mind when deciding what to eat. Think before you eat…is it worth the calories? Avoid oversized portions. Use a smaller plate, bowl and glass. Stop eating when you are satisfied, not full.

3. Eat The Right Amount of Calories for You Cook more often at home, where YOU are in control of what’s in your food.

3. Eat The Right Amount of Calories for You When eating out, choose lower calorie menu options. Check posted calorie amounts. Choose dishes that include vegetables, fruits, and/or whole grains. Order a smaller portion or share when eating out.

3. Eat The Right Amount of Calories for You Write down what you eat to keep track of how much you eat. myfitnesspal.com

4. Be Physically Active Your Way Pick activities that you like and start by 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.

Recommendations Children 2-5 years- play actively several times a day Children 6-17 years- 60+ minutes of physical activity every day. Adults 18-64 years- at least 150 min/week Adults 65 and older-follow adult guidelines

Recommendations for Specific Groups Women capable of becoming pregnant Choose foods that provide iron. 400 mg/day of folic acid.

Recommendations for Specific Groups Women who are pregnant or breastfeeding 8-12 oz of seafood per week. Do not eat tilefish, shark, swordfish and king mackerel (due to mercury levels) Take iron supplements

Recommendations for Specific Groups Individuals age 50 and older Reduce sodium intake to 1,500 mg/day Consume foods fortified with vitamin B12 such as fortified cereals.

Use Food Labels to Help You Make Better Choices Most packaged foods have a Nutrition Facts label and an ingredients list. Check for calories. Be sure to look at the serving size and how many servings you are actually consuming. If you double to servings you eat, you double the calories.

Use Food Labels to Help You Make Better Choices Choose foods with lower calories, saturated fat, trans fat and sodium.

Use Food Labels to Help You Make Better Choices Check for added sugars using the ingredients list. When a sugar is close to first on the ingredients list, the food is high in added sugars. Some names for added sugars include: sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup and fructose.

ChooseMyPlate (Color in places on your sheet.)

Choosing My Plate Introducing the New Food Icon: MyPlate - YouTube

Fruits (Red) Fruits are important sources of potassium dietary fiber vitamin C folate

Fruits: What Counts? 1 small apple = 1 cup fruit ¼ cup raisins = 1 medium bunch of grapes (about 50) = 1½ cups fruit 1 large banana = 1 cup fruit Common portions and ounce equivalents 1 small apple (2.5" diameter) = 1 cup fruit 1 cup sliced or chopped apple, raw or cooked = 1 cup fruit 1 cup applesauce = 1 cup fruit 1 large banana (8" to 9" long) = 1 cup fruit 1 cup diced cantaloupe or melon balls = 1 cup fruit 32 seedless grapes = 1 cup fruit 1 medium grapefruit (4" diameter) = 1 cup fruit 1 cup mixed fruit diced or sliced, raw or canned, drained = 1 cup fruit 1 large orange (3-1/16" diameter) = 1 cup fruit 1 cup canned mandarin oranges, drained = 1 cup fruit 1 large peach (2 ¾" diameter) = 1 cup fruit 1 cup sliced/diced peaches, raw, cooked, or canned, drained = 1 cup fruit 1 medium pear (2.5 per lb) = 1 cup fruit 1 cup sliced or diced, raw, cooked, or canned pears, drained = 1 cup fruit 1 cup pineapple chunks, sliced or crushed, raw, cooked or canned, drained = 1 cup fruit 3 medium or 2 large plums = 1 cup fruit About 8 large strawberries = 1 cup fruit     1 cup strawberries whole, halved, or sliced, fresh or frozen = 1 cup fruit 1 small watermelon wedge (1" thick) = 1 cup fruit 1 cup diced watermelon or balls = 1 cup fruit ½ cup dried fruit (½ cup raisins, ½ cup prunes, ½ cup dried apricots) = 1 cup fruit 1 cup 100% fruit juice (orange, apple, grape, grapefruit, etc.) = 1 cup fruit

Vegetables (Green) Vegetables are important sources of potassium dietary fiber folate vitamin A vitamin E vitamin C

Vegetables: What Counts? ½ cup broccoli = ½ cup dark green vegetables 1 cup baby carrots = 1 cup orange vegetables ½ cup kidney beans = ½ cup dry beans and peas 1 medium baked potato = 1 cup starchy vegetables Common portions and ounce equivalents Dark-Green Vegetables    1 cup broccoli (chopped or florets) = 1 cup vegetables 1 cup spinach, cooked = 1 cup vegetables 2 cups raw leafy greens = 1 cup vegetables Orange Vegetables    1 cup carrots, strips/slices/chopped, raw or cooked = 1 cup vegetables 1 cup sliced or mashed sweet potatoes, cooked = 1 cup vegetables Dry beans and peas    1 cup dry beans and peas, whole or mashed, cooked = 1 cup vegetables Starchy Vegetables    1 cup corn, yellow or white = 1 cup vegetables 1 cup green peas = 1 cup vegetables 1 cup potatoes diced, mashed = 1 cup vegetables   Other Vegetables    1 cup cauliflower pieces or florets raw or cooked = 1 cup vegetables 1 cup celery, diced or sliced, raw or cooked = 1 cup vegetables 2 large stalks celery (11" to 12" long) = 1 cup vegetables 1 cup raw cucumber, sliced or chopped = 1 cup vegetables 1 cup cooked green or wax beans = 1 cup vegetables 2 cups raw lettuce, shredded or chopped = equivalent to 1 cup of vegetables 1 cup raw or cooked mushrooms = 1 cup vegetables 1 cup tomato or mixed vegetable juice = 1 cup vegetables

Grains (Orange) Grains are important sources of dietary fiber B vitamins folate iron magnesium selenium

1 cup cornflakes cereal = 1 slice of whole wheat bread = Grains: What Counts? 7 saltine crackers = 1 ounce equivalent ½ cup brown rice = 1 ounce equivalent 1 cup cornflakes cereal = 1 ounce equivalent 1 slice of whole wheat bread = 1 ounce equivalent Common portions and ounce equivalents 1 large bagel = 4 ounce equivalents 1 large biscuit (3" diameter) = 2 ounce equivalents 2 regular slices bread = 2 ounce equivalents 1 medium piece cornbread (2 ½" x 2 ½" x 1 ¼") = 2 ounce equivalents 7 square or round crackers = 1 ounce equivalent 1 English muffin = 2 ounce equivalents 1 large muffin (3 ½" diameter) = 3 ounce equivalents ½ cup cooked oatmeal = 1 ounce equivalent 1 packet instant oatmeal = 1 ounce equivalent 3 pancakes (4 ½" diameter) = 3 ounce equivalents 1 bag microwave popcorn, popped = 4 ounce equivalents 1 cup cereal flakes or rounds = 1 ounce equivalent 1 ¼ cup puffed cereal = 1 ounce equivalent 1 cup cooked rice = 2 ounce equivalents 1 cup cooked pasta = 2 ounce equivalents 1 large tortilla (12" diameter) = 4 ounce equivalents

Protein (Purple) Meat, poultry, fish, dry beans, eggs, and nuts are important sources of protein B vitamins vitamin E iron zinc magnesium

Meat and Beans: What Counts? 6 ounce salmon steak = 6 ounce equivalents meat and beans ½ cup cooked black beans = 2 ounce equivalents meat and beans 5 ounce beef strip steak = 5 ounce equivalents meat and beans 1 ounce cashews (about 13) = 2 ounce equivalents meat and beans Common portions and ounce equivalents Meats 1 ounce cooked lean beef = 1 ounce in the meat and beans group 1 ounce cooked lean pork or ham = 1 ounce in the meat and beans group Poultry 1 ounce cooked chicken or turkey, without skin = 1 ounce in the meat and beans group 1 sandwich slice of turkey (4 ½ x 2 ½ x 1/8") = 1 ounce in the meat and beans group Fish 1 ounce cooked fish or shell fish = 1 ounce in the meat and beans group 1 can of tuna, drained = 3 to 4 ounce equivalents 1 salmon steak = 4 to 6 ounce equivalents 1 small trout = 3 ounce equivalents Eggs 1 egg = 1 ounce in the meat and beans group Nuts and seeds ½ ounce of nuts = 1 ounce in the meat and beans group ½ ounce of seeds = 1 ounce in the meat and beans group 1 Tbsp. peanut butter or almond butter = 1 ounce in the meat and beans group Dry Beans and Peas ¼ cup of cooked dry beans = 1 ounce in the meat and beans group ¼ cup of cooked dry peas = 1 ounce in the meat and beans group ¼ cup of baked beans, refried beans = 1 ounce in the meat and beans group ¼ cup (about 2 ounces) of tofu = 1 ounce in the meat and beans group 2 Tbsp. hummus = 1 ounce in the meat and beans group

Dairy (Blue) Milk, yogurt, and cheese are important sources of calcium potassium vitamin D Protein Choose milk products that are fat-free or low-fat.

2 slices swiss cheese, ¾ ounce each = Milk: What Counts? 8 fluid ounces milk = 1 cup milk ½ cup frozen yogurt = ½ cup milk 2 slices swiss cheese, ¾ ounce each = 1 cup milk 8 fluid ounces yogurt = 1 cup milk Common portions and ounce equivalents 1 cup milk = 1 cup in the milk group 1 half-pint container milk = 1 cup in the milk group ½ cup evaporated milk = 1 cup in the milk group 1 regular container yogurt (8 fluid ounces) = 1 cup in the milk group 1 cup yogurt = 1 cup in the milk group 1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, parmesan) = 1 cup in the milk group 1/3 cup shredded cheese = 1 cup in the milk group 2 ounces processed cheese (American) = 1 cup in the milk group ½ cup ricotta cheese = 1 cup in the milk group 2 cups cottage cheese = 1 cup in the milk group 1 cup pudding made with milk = 1 cup in the milk group 1 cup frozen yogurt = 1 cup in the milk group 1 ½ cups ice cream = 1 cup in the milk group

Oils and Empty Calories Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns. Some common oils are: canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil

Oils and Empty Calories Currently, many of the foods and beverages Americans eat and drink contain 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. For this reason, the calories from solid fats and added sugars in a food are often called empty calories

Foods and Beverages that Provide the Most Empty Calories Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars)  Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars)  Cheese (contains solid fat)  Pizza (contains solid fat)  Ice cream (contains both solid fat and added sugars)  Sausages, hot dogs, bacon, and ribs (contain solid fat) Bill Cosby—chocolate cake

Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative

BAGEL 20 Years Ago Today 140 calories 3-inch diameter How many calories are in this bagel?

Calorie Difference: 210 calories BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to rake leaves in order to burn the extra 210 calories?*   *Based on 130-pound person

Calories In = Calories Out If you rake the leaves for 50 minutes you will burn the extra 210 calories.* *Based on 130-pound person

CHEESEBURGER Today 20 Years Ago 333 calories How many calories are in today’s cheeseburger?

CHEESEBURGER Today 20 Years Ago 333 calories 590 calories Calorie Difference: 257 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person

Calories In = Calories Out If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person

SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs How many calories do you think are in today's portion of spaghetti and meatballs?

SPAGHETTI AND MEATBALLS Calorie Difference: 525 calories 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs 1,025 calories 2 cups of pasta with sauce and 3 large meatballs Calorie Difference: 525 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person

Calories In = Calories Out If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.* *Based on 130-pound person

FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries?

Calorie Difference: 400 Calories FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces 610 Calories 6.9 ounces Calorie Difference: 400 Calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person

Calories In = Calories Out If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* *Based on 160-pound person

SODA 20 Years Ago Today 85 Calories 6.5 ounces How many calories are in today’s portion?

Calorie Difference: 165 Calories SODA 20 Years Ago Today 85 Calories 6.5 ounces 250 Calories 20 ounces Calorie Difference: 165 Calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to work in the garden to burn those extra calories?* *Based on 160-pound person

Calories In = Calories Out If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 160-pound person

TURKEY SANDWICH 20 Years Ago Today 320 calories How many calories are in today’s turkey sandwich?

Calorie Difference: 500 calories TURKEY SANDWICH 20 Years Ago Today 320 calories 820 calories Calorie Difference: 500 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to ride a bike in order to burn those extra calories?* *Based on 160-pound person

Calories In = Calories Out If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.* *Based on 160-pound person

Portion Distortion! Thank you for participating in For more information about Maintaining a Healthy Weight visit www.nhlbi.nih.gov

Portion Distortion Game The Eyes Have It!

My Plate My Plate video

Visit www.ChooseMyPlate.gov USDA's MyPlate - Home page Computer Lab