1. Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist Nutrition for Older Adults Dietary Guidelines

2. Dietary Guidelines

3. The Dietary Guidelines help you make healthy choices about food and physical activity

4. Get enough nutrients without too many calories Choose a balanced eating plan to stay within your calorie needs

5. Management your weight Watch how much you eat at meals and snacks and spend more time in physical activity to prevent weight gain

6. Be physically active On most days be active for: 30 minutes to prevent chronic disease 60 minutes to prevent weight gain 60-90 minutes to lose weight or maintain weight loss

7. Eat more fruits, vegetables, whole grains and low-fat milk products Choose a variety of fruits and vegetables Make half of your grains whole grains Choose 3 cups of fat-free or low-fat milk or milk products each day

8. Choose fats wisely Keep saturated fat less than 10 % of calories Keep trans fat as low as possible Keep cholesterol less than 300 mg a day Keep total fat between 20 to 35 % of calories

9. Choose carbohydrates wisely Choose fiber-rich fruits, vegetables, and whole grains often Choose and prepare foods and drinks that have little added sugars or sweeteners that have calories

10. Keep and eye on sodium and potassium Have less than 2,300 mg of sodium a day Choose potassium-rich fruits and vegetables

11. Be safe with alcohol Do not have more than one alcoholic drink a day if you are a woman or two alcoholic drinks a day if you are a man

12. Be safe with foods Handle foods safely to avoid foodborne illness

13. Summary Get enough nutrients without too many calories Manage your weight Be physically active Eat more fruits, vegetables, whole grains and low-fat milk products Choose fats wisely Choose carbohydrates wisely Keep an eye on sodium and potassium Be safe with alcohol Be safe with foods