Transcript Food Pyramid Basics and Guidelines

The Dietary Guidelines
Revised Every 5 Years
The Dietary Guidelines
1. Follow a healthy eating pattern across the lifespan.
• All food and beverage choices matter. Choose a
healthy eating pattern at an appropriate calorie level to
help achieve and maintain a healthy body weight,
support nutrient adequacy, and reduce the risk of
chronic disease.
Intake
Output
2. Focus on variety, nutrient density, and amount.
o To meet nutrient needs within calorie limits, choose a
variety of nutrient-dense foods across and within all
food groups in recommended amounts.
o Nutrient dense foods provide vitamins, minerals and
other beneficial substances with relatively few
calories.
Which is more Nutrient Dense?
Spinach
OR
Candy
3. Limit calories from added sugars and saturated fats
and reduce sodium intake.
o Consume an eating pattern low in added sugars,
saturated fats, trans fats and sodium. Cut back on
foods and beverages higher in these components
to amounts that fit within healthy eating patterns.
4. Shift to healthier food and beverage choices.
o 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.
5. Support healthy eating patterns
for all.
o Everyone has a role in helping to
create and support healthy
eating patterns in multiple
settings nationwide, from home
to school to work to
communities.
o Include physical exercise as part of healthy eating
patterns. (Children and teens should be physically
active for at least 60 minutes every day.)
MyPlate
How are foods sorted into
groups?
By Nutrient
Grains Group
Make half of your grains whole grains
-Choose 100% whole grain cereals, breads,
crackers, rice and pasta.
-Check the ingredients list on
food packages to find whole
grain foods.
-Make at least half of your
grains whole grains.
Protein Group
Keep meat and poultry portions small and lean
-Choose a variety of foods including seafood,
beans and peas, nuts, lean meats, poultry
and eggs.
-Keep meat and poultry
portions small and lean.
-Try grilling, broiling,
poaching or roasting.
These methods do not add
extra fat.
Vegetable Group
Eat more red, orange and dark green vegetables
-Choose fresh, frozen, canned, or dried fruits
and vegetables.
-Eat more red, orange, and dark green
vegetables, such as
tomatoes, sweet potatoes,
and broccoli in main and
side dishes.
Fruit Group
Make half your plate fruits and vegetables
-Use fruit as snacks, salads or desserts.
-Choose whole or cut-up fruits more
often than fruit juice.
-Make half your plate
fruits and vegetables.
Dairy Group
Switch to low-fat or fat-free dairy products. Get
your calcium rich foods.
-Low-fat or fat-free dairy products have the
same amount of calcium and other essential
nutrients as whole milk,
but less fat and calories.
-Switch to low-fat or
fat-free dairy products.
Get your calcium rich foods.
All food groups are important to
good health
-Each food group provides some, ,but not all of the
nutrients you need.
-No one single food or food group can provide all
nutrients.
-Eating a variety ensures you get all nutrients.
Characteristics of healthy
eating patterns
-Reading and understanding food labels
-Portion control
-Functions and caloric value of the 6
nutrients
Plate size history
Nutrients – Energy Producing
(have calories)
Carbohydrates
Provides Energy
Protein
Builds and Repairs Body Tissue
Fat
Insulation, Protection, Reserve Energy
Nutrients –
non energy producing (no
calories)
Vitamins
Assists in the biochemical reactions related to the
metabolic process
Minerals
Skeletal structure
Water
Hydration, most essential to life
Remember:
-People have different caloric needs based on
• age
• gender
• activity level
Cut back on foods high in solid
fats, added sugars and salt
-Choose foods and
drinks with little or no
added sugars.
-Look out for salt
(sodium) in foods that
you buy.
-Eat fewer foods that
are high in solid fats.
Eat the right amount of calories
for you
-Enjoy your food, but eat less.
-Cook more often at home, where you are
in control of what’s in your food.
-When eating out, choose lower calorie
menu options.
Be physically active your way
-Pick activities you like and start doing
what you can, at least 10 minutes at a
time. Every bit adds up and the health
benefits increase as you spend more
time being active.
10 Tips to a Great Plate
Oils
Major Nutrient: Fat
Tips: Use canola or olive oil, watch for it in
foods such as nuts, olives, mayonnaise,
salad dressing
Fats and Oils
FATS
-Fats are solid at room
temperature
-Saturated fat
-Cholesterol
-Trans fatty acids
-Typically not so good
for you
OILS
-Oils are liquid at room
temperature
-Monounsaturated fat
-Polyunsaturated fat
-Usually a better
choice
Empty Calories
Calories from solid fats
and/or added
sugars. Solid fats
and added sugars
add calories to the
food but few or no
nutrients
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
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
The Dietary Guidelines
(redone every 5 years)
1. Eat Nutrient Dense Foods
Caloric Breakdown
Carbohydrates: 55-60%
Fat: No more than 30%
Protein: 10-15 %
Average American eats too
much fat, sugar, calories &
sodium
Average American doesn’t eat
enough fiber.
2. Balance calories to manage
weight
a. Monitor food and beverage intake,
physical activity and body weight.
b. Reduce portion sizes
c. When eating out, make better choices
d. Limit screen time (increase your
activity)
3. Reduce sodium, fats, added
sugars, refined grains & alcohol
What can too much salt/sodium
do to your body?
Can cause high blood
pressure and heart disease.
Where does it hide?
In prepared foods (frozen,
canned, etc.)
4.
Increase vegetables, fruits,
whole grains, milk, seafood and use
oils in place of solid fats
It’s recommended that we eat 8 oz of
seafood per week
5.
Build healthy eating patterns that meet
nutritional needs over time at an appropriate
calorie level.
6. Include physical exercise as
part of healthy eating patterns