1. Dietary Guidelines for Americans 2010

2. General Information By law, the Dietary Guidelines are reviewed and updated every 5 years. Published by the USDA and the HHS (U.S. Department of Health & Human Services). Intended for healthy Americans over the age of 2! There are specific recommendations for specific age groups.

3. Two Huge Concepts Maintain calorie balance over time to achieve and sustain a healthy weight. Focus on consuming nutrient-dense foods and beverages.

4. Balancing Calories to Manage Weight Control total calorie intake. Increase physical activity; reduce sedentary behaviors. Maintain APPROPRIATE calorie balance during each stage of life.

5. Foods & Food Components to Reduce Sodium – Less than 2300 mg – 1500 mg for African Americans, children, people 51+, and those that have hypertension, diabetes, or kidney disease Fat – Less than 10% of calories – Less than 300 mg of cholesterol – Trans fat (as low as possible!!)

6. Foods & Food Components to Reduce Calories – From solid fat and added sugar Grains – Limit refined grains Alcohol – Consumed in moderation (Adults 21+) 1 drink/day – women 2 drinks/day – men

7. Foods & Nutrients to Increase Vegetables & Fruit – Especially dark-green, red, & orange veggies & beans Grains – WHOLE grains Milk – Fat-free or low-fat milk products

8. Foods & Nutrients to Increase Protein – Choose a variety of lean meats, poultry, eggs, beans & peas, soy, nuts & seeds – Seafood Fats – Use oil to replace solid fats Vitamins – Potassium, Fiber, Calcium, & Vitamin D