1. Dietary Guidelines for Americans

2. Terms to know  Dietary Reference Intakes  Estimated Average Requirement  Recommended Dietary Allowance  Adequate Intake  Tolerable Upper Intake Level  USDA Guidelines for Americans  Nutrient-dense foods  Processed foods

3. Objectives  Name benefits of making healthful food choices  Explain how you can use the Dietary Guidelines for Americans as a diet planning resource

4. Definition  A set of science-based recommendations that urge people to form healthful diet and activity habits.

5. Why?  Can help promote health  Can reduce your risk for certain diseases Heart disease, high blood pressure, some types of cancer and diabetes

6. Who?  People who are over two years of age  Should be used by all ethnic backgrounds

7. When?  Revised every five years to reflect current science  2005  New Guidelines due out Fall 2010

8. What?  Present set focuses on 3 key messages: Make smart choices from every food group Find your balance between food and physical activity Get the most nutrition out of your calories

9. Make Smart Choices from Every Food Group  Focus on Fruits  Vary your veggies  Get your calcium-rich foods  Make half your grains whole grains  Go lean with protein  Know your fats  Reduce sodium (salt), increase potassium  Don’t sugarcoat it

10. Find your balance between Food and Physical Activity  Being overweight is a risk factor for high blood pressure, stroke, arthritis, and many chronic diseases  Weight gain occurs when people consume more calories through food than they burn through activity  Adults need to get at least 30 minutes of physical activity every day  Children and teens need at least 60 minutes of physical activity every day

11. Get the most Nutrition out of your Calories  Eat nutrient-dense foods Foods that provide fairly large amounts of vitamins and minerals compared to the number of calories they supply. Example: fat free milk  Look at nutrition labels Number of calories per serving Any food providing more than 400 calories per serving is considered high in calories Check the serving size and compare it with the amount of food you typically eat