Planning Your Diet

Dietary Guidelines For Americans Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups to Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety

Explore! Dietary Guidelines for Americans Explore these links. Examine each section of the Dietary Guidelines as outlined in the previous slide. Booklet form. Guidelines/2005/2005DGPolicyDocument.pdf Guidelines/2005/2005DGPolicyDocument.pdf Chapter form. 05/document/ 05/document/

MyPyramid

MyPyramid Web-based interactive site that allows individuals to estimate their caloric needs and food group serving recommendations. Is individualized for each person based on age, gender, activity level, and goals.

MyPyramid

MyPyramid

Dietary Guidelines & Food Guide Pyramid The Food Guide Pyramid tells us individually how many servings from the different types of food groups we should consume. The Dietary Guidelines provide the outline of what the best choices from those food groups are. They work hand in hand

Explore! Go to the FGP website at: Look around the site. Find the recommended number of servings from each food group for you.

Did you know? The next slides present some great to know facts and helpful hints!

Choose Sensibly: Reducing the fat in your diet Be moderate in your intake of fast foods, commercially prepared baked goods and desserts, deep-fried foods, meat, poultry, nuts and seeds, and regular dairy products. Season vegetables, seafood, and meats with herbs and spices rather than with creamy sauces, butter, or margarine. Try non-fat mayonnaise and fat-free salad dressings. Steam, boil, bake, or microwave vegetables. Roast, bake, or broil meats, poultry, or fish so that fat drips away as it cooks. Use non-stick cookware so added fat is not necessary. Make gravies with de-fatted broth. Substitute egg whites or egg beaters for whole eggs. Substitute liquid butter buds, applesauce or non-fat yogurt for butter or margarine in baking.

Foods and Fats Fruits and vegetables have only traces of fat, primarily unsaturated fatty acids. Grains have very small amounts of fat. Dairy products vary. Cream is high-fat. Whole milk and cheeses are moderately high in fat. Skim milk and skim milk products are low fat foods. Most fat in dairy is saturated. Meat is moderately high in fat – mainly saturated. Chicken and turkey are lower in fat. Fish may be high or low, but is primarily unsaturated fatty acids. Vegetable oils, butter and lard are high fat. Most oils are unsaturated. Lard and butter are saturated.

Leading Sources of Calories in the American Diet 1. Regular soft drinks (7.1% of total calories) 2. Cake, sweet rolls, doughnuts, pastries (3.6%) 3. Hamburgers, cheeseburgers, meat loaf (3.1%) 4. Pizza (3.1%) 5. Potato chips, corn chips, popcorn (2.9%) 6. Rice (2.7%) 7. Rolls, buns, English muffins, bagels (2.7%) 8. Cheese or cheese spread (2.6%) 9. Beer (2.6%) 10. French fries, fried potatoes (2.2%) Source: Block, G Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999– Journal of Food Composition and Analysis 17: 439–447.

Choose Sensibly How much sugar is added to this??? Carbonated beverages8-10 tsp yogurt7 tsp 1 cup canned corn3 tsp 1 tablespoon ketchup1 tsp Glazed donut6 tsp 1 choc. Éclair or piece of angel food cake 7 tsp 2 oz. chocolate candy8 tsp Iced chocolate cake or berry pie 10 tsp 4 oz hard candy20 tsp

Choose Sensibly Recommendations: The FGP places foods high in added sugars at the top of the pyramid. Average American intake of added sugars: males-22 tsps., females, 16 tsps. This does not include naturally occurring sugars found in foods such as milk and fruits. The USDA recommendation: 1600 calories/day = no more than 6 tsp/day 2200 calories/day = no more than 12 tsp/day 2800 calories/day = no more than 18 tsp/day

Choose Sensibly Tips for reducing salt intake: Read food labels. Choose more fresh fruits and vegetables. Choose fresh or frozen fish, shellfish, poultry, and meat. They are lower in salt than most canned and processed forms of meats. Reduce salt use during cooking. Substitute herbs and low-Na seasonings. Avoid the salt shaker, and limit use of condiments such as soy sauce, ketchup, mustard, pickles, and olives. Limit intake of foods with visible salt on them, such as snack chips, salted nuts, cracker, etc.

12 Great Foods Center for Science in the Public Interest Whole Grains (bread, pasta) Beans Brown rice Oatmeal Sweet potato Baked potato Broccoli Spinach/kale Strawberries Oranges (orange juice) Cantaloupe Skim milk (yogurt)

About alcohol. If you choose to drink alcohol, do so in moderation. Moderate drinking means Up to 1 drink a day for women and Up to 2 drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 1½ ounces of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories but are low in nutritional value. Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn't drink at all. If you have questions or concerns, talk to your doctor or healthcare provider.

Food is fuel for life. Your choices impact how the body responds.