1. Healthy Food Guidelines
Lesson 3
Healthy Food Guidelines

2. Guidelines for Eating Right and Active Living
Dietary Guidelines for Americans- set of recommendations about smart eating and physical activity for all Americans
Guidelines are produced by U.S. Dept. of Agriculture and U.S. Dept. of Health and Human Services
3 Key Guidelines:
Make smart choices from every food group
Find your balance between food and activity
Get the most nutrition out of your calories

3. Making Smart Choices
5 major food groups: grains, vegetables, fruits, milk, and proteins
My Pyramid=an interactive guide to healthful eating and active living

4. Your Best Choices Focus on Fruits Vary Your Vegetables
Eat Calcium –Rich Foods
Make Half Your Grains Whole
Choose Lean Proteins
Limit Certain Foods

5. Balancing Food and Physical Activity
Even if you are eating the right foods with the proper nutrition, you can still be overweight due to lack of exercise.
It is recommended for teens to be active for 60 minutes on a daily basis.

6. Getting the Most Nutrition Out of Your Calories
Calorie intake depends on gender, age and activity level
Choose nutrient-dense foods to get enough nutrients out of the foods you eat. (high ratio of nutrients to calories.)
The more nutrient- dense the food, the more nutrients it packs into a given number of calories

7. Healthful Eating Patterns
Do you eat 3 meals a day or 6? Why?
You can use the MyPyramid and the information in the Dietary Guidelines to plan all your meals and snacks.

8. Starting the Day Off Right
How many eat breakfast on a daily basis?
Why is it important to eat breakfast? What happens if you don’t eat breakfast or not have enough to eat?
Teens who eat breakfast typically do better in school. Why?
By eating breakfast, you are less likely to become overweight. Why?

9. Sensible Snacks
Healthful snacks give you the energy you need in between meals
Examples of sensible snacks:
Fresh Fruit
Vegetables (Celery or Carrot Sticks)
Unsalted nuts
Air-popped popcorn
Fat-free yogurt
Bread sticks

10. Eating Right When Out Watch portion sizes
Pay attention to how foods are prepared
Add fresh vegetables and fruits
Go easy on toppings
Don’t drink your calories