“Health is something we do for ourselves, not something that is done to us; a journey rather than a destination; a dynamic, holistic, and purposeful way of living.” ~Dr. Elliot Dacher

The Dietary Guidelines & Food Pyramid Connection LSM Health Education: Nutrition Lesson #9

U.S. Dietary Guidelines “What do you think the Dietary Guidelines are, or what do you think they would include?”

U.S. Dietary Guidelines Balance calorie intake. Maintain a healthy body weight. Keep physically active. Eat the right foods in the right amounts. If in doubt, toss it out. Adults who use alcohol should use it only in moderation.

Balance calorie intake. Get your quota of nutrients first, within your recommended calorie intake. Spend your calories on nutritious foods first, then spend any extra calories - up to your recommended daily allowance - on the less nutritious foods. Take in more calories from nutrient dense foods and beverages and fewer calories from these foods: Saturated fats Trans fats Cholesterol Added sugars Salt U.S. Dietary Guidelines

Maintain a healthy body weight. Balance calories taken in from foods and beverages with calories spent in physical activities. Over time, make small decreases in the amount of calories taken in and small increases in exercise and physical activity. U.S. Dietary Guidelines

Keep physically active. Engage in regular physical activity. Achieve physical fitness (cardio fitness). Recommended At least 60 minutes of physical activity everyday in order to maintain average body weight. U.S. Dietary Guidelines

Eat the right foods in the right amounts. Follow the general guidelines found in My Food Pyramid. U.S. Dietary Guidelines

CONCEPT A healthful diet can reduce the risk of many diseases that may cause premature death, such as heart disease, cancer, stroke and diabetes.

Look at the meals you ate today and yesterday… How do they fit into the Food Pyramid? Lets Review our Food Groups

Grains Make half your grains whole. Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day. 1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or ½ cup of cooked rice, cereal, or pasta.

Vegetables Vary your veggies. Eat more dark green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange vegetables like carrots and sweet potatoes. Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

Fruits Focus on fruits. Eat a variety of fruit. Chose fresh, frozen, canned, or dried fruit. Go easy on fruit juices.

Milk Get your calcium-rich foods. Go low-fat or fat-free when you choose milk, yogurt, and other milk products. If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.

Meat & Beans Go lean with proteins. Choose low-fat or lean meats and poultry. Bake it, broil it, or grill it. Vary your protein routine – choose more fish, beans, peas, nuts, and seeds.

Food Guide Pyramid CONCEPTS The largest amount of the foods in a healthful diet should come from the largest slices of the pyramid, which includes the grains group and the fruits and vegetable group. As you move across the pyramid, the recommended daily servings increase or decrease based on the size of the pyramid slice. Foods from the group represented by smallest pyramid slice should be eaten sparingly, as they don't contain much nutrient value. Eating too many foods from this group may increase risk for certain types of diseases.

Discuss why the U.S. Dietary Guidelines and the Food Guide Pyramid are valid sources of information about healthful eating. The Dietary Guidelines for Americans were created in 1980 to help Americans understand how to choose diets that promote good health. The guidelines are updated every five years to incorporate the latest scientific and medical research. The latest revision was in The Food Guide Pyramid was created to help people understand what to eat each day in order to meet Dietary Guidelines. The pyramid helps people more easily understand and identify what foods should be eaten in order to obtain all of the nutrients the body needs.

Do you see a connection between the U.S. Dietary Guidelines and the Food Guide Pyramid? The Food Guide Pyramid is a tool that helps people follow the U.S. Dietary Guidelines. Both the U.S. Dietary Guidelines and the Food Guide Pyramid are valid sources of information.

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