CH 5 LESSON 3 Guidelines for Healthful Eating

Dietary Guidelines for Americans  Recommendations about food choices  Created by the USDA (United States Department of Agriculture)  New Version Published in 2010; 7 th edition  Document Document

Keys to a healthy lifestyle Make smart choices from EVERY food group  Variety of fruits  Vary your veggies  Half your grains should be whole  Eat lean meats and proteins  Eat calcium-rich foods

Keys to a healthy lifestyle Balance Food and Physical Activity  Aim for a healthy weight  Be physically active for 60 everyday or most days  Calories in=calories out

Keys to a healthy lifestyle Getting the most nutrition from your calories  Amount of food should be related to activity level  When making food choices consider your activity level…how many calories will you use that day?  You can use up your daily calorie allowance on one or two food items…make smart choices

OLD SCHOOL FOOD GUIDE PYRAMID

MyPyramid

My Plate New Nutrition Guidelines Adopted last year, in place of the my pyramid USDA’s website Portion sizes, balanced meals

Understanding serving sizes Americans eat too much food Need to understand portions and servings ways-to-measure-perfect-portion- sizes/pictures/index.html

Everything in MODERATION Fats  No more than 30% calorie intake  Should come from fish, nuts, and vegetable oils  Eat less saturated fat Sugar  Read ingredients labels anything ending in –ose  Limit intake of foods high in sugar and nothing else nutritious Salt  Less than 150 mg in any one food  Taste food before you salt it  Choose fresh fruits and veggies often

Tips Eat Breakfast  Most important meal of the day  Jump start metabolism Nutritious snacks  Nutrient dense foods!  Keep them small Smart choices at restaurants  Salads  Grilled or baked foods  Lunch portion  share