1. The Dietary Guidelines
Every 5 years the dietary guidelines change to keep up with evolving science

2. 1. Follow a healthy eating pattern across the lifespan
This means develop good habits now. What you eat now will effect what you want when you are older

3. Follow a healthy eating pattern across the lifespan
ALL food and beverage choices matter
Choosing an appropriate CALORIE LEVEL will help to maintain a healthy WEIGHT and reduce the risk of DISEASE

4. 2. Focus on a variety of nutrient dense food, and the right amount
General Caloric Breakdown
Carbohydrates: %
Fat: No more than 30%
Protein: %
Nutrient dense foods provide: VITAMINS
MINERALS
and other beneficial substances
with relatively few calories

5. 3. Limit empty calories.
Empty calories have few or no nutrients. We get these from salts, solid fats and added sugars.
What can too much salt/sodium
do to your body?
Can cause high blood
pressure and heart disease.
Where does it hide?
In prepackaged foods (frozen, canned, etc.)

6. 4. Shift to HEALTHIER food and beverage choices.
Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

7. 5. Support healthy eating patterns for all.
Include physical exercise as part of healthy eating patterns

8. Recommendations for Physical Activity
Kids 2-5 – Let them play! Kids 6-17 – 60 minutes a day Adults – At least 2.5 hours a week moderate exercise

9. Choose My Plate and Dietary Guidelines

10. How are foods sorted into groups?
By Nutrient

11. Nutrients – Energy Producing
1. Carbohydrates
Provides Energy
2. Protein
Builds and Repairs Body Tissue
3. Fat
Insulation, Protection, Reserve Energy

12. Nutrients – non energy producing
1. Vitamins
Assists in the biochemical reactions related to the metabolic process
2. Minerals
Helps build skeletal structure
3. Water
Hydration, most essential to life
4. Fiber
Aids in digestion, can’t absorb – non nutrient

13. Grains Major Nutrient: Carbohydrates, Fiber Tip: Make at least ½ your
grain whole grains

14. Vegetables Major Nutrient: Vitamins and Minerals, Fiber
Tip: Increase dark colors like red, dark green, and orange to increase vitamins and nutrients

15. Fruits Major Nutrient: Vitamins, Fiber Tip: Make half your plate
fruits and vegetables

16. Dairy Major Nutrient: Minerals, Protein
Serving size: 1 cup milk/yogurt
You should have 3 servings a day.
Tip: Switch to fat free or
low-fat (1%) milk.

17. Proteins Major Nutrient: Protein
Tip: choose a variety of low fat or lean
meats including 8 oz of seafood each week bake, broil, steam for low calorie

18. Oils Major Nutrient: Fat Tips: Use canola or olive oil, sparingly
*watch for it in foods such as nuts, olives, mayonnaise, salad dressing

19. Fats and Oils
FATS solid at room temperature Typically not so good for you
OILS liquid at room temperature Usually a better choice

20. Plate size history
As plate size has increased so have our portion sizes. We eat more than we need which is why we are becoming obese.
Over the years plate size has grown by 3.5 inches- as shown in the picture.

21. 2,000 calorie diet Food Group Daily Serving Amount Grains 6 ounces
Vegetables
2.5 cups
Fruits
2 cups
Dairy
3 cups
Protein
5.5 ounces