Guidelines for Healthy Food Choices Foods I Obj. 5.02
Guidelines for Healthy Food Choices
Foods I
Obj. 5.02
Sources of Credible Nutrition and Fitness Information
Dietary Guidelines for Americans
Provide science-based nutrition and fitness information.
Revised every 5 years.
1. Build a Healthy Plate
Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole-grains, low-fat dairy products and lean protein foods contain the nutrient you need without too many calories.
Build a Healthy Plate
Make half your plate fruits and vegetables. Eat red, orange, and dark-
green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main dishes and side dishes.
Eat fruits and vegetables, or unsalted nuts as snacks-they are nature’s original fast foods.
Build a Healthy Plate
Switch to skim or 1% milk. Have the same
amount of calcium and other essential nutrients as whole milk, but less fat and calories.
Build a Healthy Plate
Make at least half your grains whole. Choose 100% whole-
grain cereals, breads, crackers, rice and pasta.
Check the ingredients list on food packages to find whole-grain foods.
Build a Healthy Plate
Vary your protein food choices. Twice a week, make
seafood the protein on your plate.
Eat beans, which are a natural source of fiber and protein
Keep meat and poultry portions small and lean.
2. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Many people eat foods with too much solid
fats, added sugars, and salt (sodium). Add sugars and fats load foods with extra
calories you don’t need. Too much sodium may increase your
blood pressure.
2. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Choose food and drinks
with little or no added sugars Drink water instead of
sugary drinks. There are about 10 packets of sugar in a 12-oz can of soda.
Select fruit for dessert. Eat sugary desserts less often.
Choose 100% fruit juice instead of fruit-flavored drinks.
2. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt.
Look out for salt (sodium) in foods you buy Compare sodium in foods
like soup, bread, and frozen meals-and choose the foods with lower numbers.
Add spices or herbs to season food without adding salt.
2. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Eat fewer foods that are high
in solid fats. Make major sources of
saturated fats-such as cakes, cookies, ice cream, pizza, cheese, sausages and hot dogs-occasional choices, not everyday foods.
Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, cheese.
Switch from sold fats to oils when preparing foods.
Sodium
Age 51 and under- less than 2,300 mg/day Age 51 and over- less than 1,500 mg/day African Americans, those with
hypertension, those with diabetes or kidney disease- less than 1,500 mg/day
Fats
Less than 10% of calories from saturated fats. Replace with monounsaturated and polyunsaturated fats.
Limit Trans Fatty Acids. Cholesterol- less than 300mg/day
3. Eat The Right Amount of Calories for You Everyone has a personal calorie limit.
Staying within yours can help you get to or maintain a healthy weight.
People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.
3. Eat The Right Amount of Calories for You Enjoy your food but eat less.
Get your personal daily calorie limit at www.ChooseMyPlate.gov. and keep that number in mind when deciding what to eat.
Think before you eat…is it worth the calories?
Avoid oversized portions. Use a smaller plate, bowl and
glass. Stop eating when you are
satisfied, not full.
3. Eat The Right Amount of Calories for You
Cook more often at home, where YOU are in control of what’s in your food.
3. Eat The Right Amount of Calories for You When eating out, choose
lower calorie menu options. Check posted calorie
amounts. Choose dishes that include
vegetables, fruits, and/or whole grains.
Order a smaller portion or share when eating out.
3. Eat The Right Amount of Calories for You Write down what you
eat to keep track of how much you eat.
myfitnesspal.com
4. Be Physically Active Your Way
Pick activities that you like and start by 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.
Recommendations
Children 2-5 years- play actively several times a day
Children 6-17 years- 60+ minutes of physical activity every day.
Adults 18-64 years- at least 150 min/week Adults 65 and older-follow adult guidelines
Recommendations for Specific Groups Women capable of becoming pregnant
Choose foods that provide iron. 400 mg/day of folic acid.
Recommendations for Specific Groups Women who are pregnant or
breastfeeding8-12 oz of seafood per week. Do not eat tilefish, shark, swordfish and king
mackerel (due to mercury levels)Take iron supplements
Recommendations for Specific Groups Individuals age 50 and older
Reduce sodium intake to 1,500 mg/dayConsume foods fortified with vitamin B12 such
as fortified cereals.
Use Food Labels to Help You Make Better Choices
Most packaged foods have a Nutrition Facts label and an ingredients list.
Check for calories. Be sure to look at the serving size and how many servings you are actually consuming. If you double to servings you eat, you double the calories.
Use Food Labels to Help You Make Better Choices
Choose foods with lower calories, saturated fat, trans fat and sodium.
Use Food Labels to Help You Make Better Choices Check for added sugars
using the ingredients list. When a sugar is close to
first on the ingredients list, the food is high in added sugars.
Some names for added sugars include: sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup and fructose.
ChooseMyPlate(Color in places on your sheet.)
Introducing the New Food Icon: MyPlate - YouTube
Choosing My Plate
Fruits (Red)
Fruits are important sources of potassium dietary fiber vitamin C folate
Fruits: What Counts?
1 medium bunch of grapes (about 50) =
1½ cups fruit
1 large banana =1 cup fruit
¼ cup raisins =½ cup fruit
1 small apple =1 cup fruit
Vegetables (Green)
Vegetables are important sources of potassium dietary fiber folate vitamin A vitamin E vitamin C
Vegetables: What Counts?
½ cup broccoli =½ cup dark green
vegetables
½ cup kidney beans =½ cup dry beans
and peas
1 medium baked potato =
1 cup starchy vegetables
1 cup baby carrots =1 cup orange vegetables
Grains (Orange)
Grains are important sources of dietary fiber B vitamins folate iron magnesium selenium
Grains: What Counts?
7 saltine crackers =1 ounce equivalent
1 cup cornflakes cereal =
1 ounce equivalent
1 slice of whole wheat bread =
1 ounce equivalent
½ cup brown rice =1 ounce equivalent
Protein (Purple)
Meat, poultry, fish, dry beans, eggs, and nuts are important sources of protein B vitamins vitamin E iron zinc magnesium
Meat and Beans: What Counts?
½ cup cooked black beans =
2 ounce equivalents meat and beans
1 ounce cashews (about 13) =
2 ounce equivalents meat and beans
5 ounce beef strip steak =
5 ounce equivalents meat and beans
6 ounce salmon steak =
6 ounce equivalents meat and beans
Dairy (Blue)
Milk, yogurt, and cheese are important sources of calcium potassium vitamin D Protein
Choose milk products that are fat-free or low-fat.
Milk: What Counts?
2 slices swiss cheese, ¾ ounce each =
1 cup milk
½ cup frozen yogurt =½ cup milk
8 fluid ounces yogurt =1 cup milk
8 fluid ounces milk =1 cup milk
Oils and Empty Calories
Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.
Some common oils are: canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil
Oils and Empty Calories
Currently, many of the foods and beverages Americans eat and drink contain 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. For this reason, the calories from solid fats and added sugars in a food are often called empty calories
Foods and Beverages that Provide the Most Empty Calories Cakes, cookies, pastries, and donuts (contain both solid
fat and added sugars) Sodas, energy drinks, sports drinks, and fruit drinks
(contain added sugars) Cheese (contains solid fat) Pizza (contains solid fat) Ice cream (contains both solid fat and added sugars) Sausages, hot dogs, bacon, and ribs (contain solid fat)
Bill Cosby—chocolate cake
Do You Know How Food Portions Have Changed in 20 Years?
National Heart, Lung, and Blood InstituteObesity Education Initiative
BAGEL 20 Years Ago Today
140 calories 3-inch diameter
How many calories are in this bagel?
140 calories 3-inch diameter
Calorie Difference: 210 calories
350 calories 6-inch diameter
BAGEL 20 Years Ago Today
How long will you have to rake leaves in order to
burn the extra 210 calories?*
*Based on 130-pound person
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
If you rake the leaves for 50 minutes you will burn the extra 210 calories.*
*Based on 130-pound person
Calories In = Calories Out
CHEESEBURGER
20 Years Ago Today
333 calories How many calories are in today’s cheeseburger?
Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
How long will you have to lift weights in order to burn the extra 257 calories?*
*Based on 130-pound person
If you lift weights for 1 hour and 30 minutes,you will burn approximately 257 calories.*
*Based on 130-pound person
Calories In = Calories Out
SPAGHETTI AND MEATBALLS20 Years Ago Today
500 calories1 cup spaghetti with sauce and 3 small meatballs
How many calories do you think are in today's portion of spaghetti and meatballs?
Calorie Difference: 525 calories
1,025 calories 2 cups of pasta with sauce and 3 large meatballs
20 Years Ago Today
500 calories1 cup spaghetti with sauce and 3 small meatballs
SPAGHETTI AND MEATBALLS
How long will you have to houseclean in order to burn the extra 525 calories?*
*Based on 130-pound person
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
*Based on 130-pound person
If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.*
Calories In = Calories Out
FRENCH FRIES 20 Years Ago Today
210 Calories
2.4 ounces How many calories are intoday’s portion of fries?
610 Calories6.9 ounces
Calorie Difference: 400 Calories
FRENCH FRIES 20 Years Ago Today
210 Calories
2.4 ounces
How long will you have to walk leisurely in order to burn those extra 400 calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
*Based on 160-pound person
If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.*
Calories In = Calories Out
85 Calories 6.5 ounces
How many calories are in today’s portion?
SODA20 Years Ago Today
Calorie Difference: 165 Calories
250 Calories 20 ounces
85 Calories 6.5 ounces
SODA20 Years Ago Today
How long will you have to work in the garden to burn those extra calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
If you work in the garden for 35 minutes, you will burn approximately 165 calories.*
*Based on 160-pound person
Calories In = Calories Out
320 calories How many calories are in today’s turkey sandwich?
TURKEY SANDWICH20 Years Ago Today
Calorie Difference: 500 calories
820 calories 320 calories
TURKEY SANDWICH20 Years Ago Today
How long will you have to ride a bike in order to
burn those extra calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
*Based on 160-pound person
If you ride a bike for 1 hour and 25 minutes,you will burn approximately 500 calories.*
Calories In = Calories Out
Thank you for participating in Portion Distortion!
For more information about Maintaining a Healthy Weightvisit www.nhlbi.nih.gov
• Portion Distortion Game– The Eyes Have It!
My Plate
My Plate video
Visit www.ChooseMyPlate.gov
USDA's MyPlate - Home page Computer Lab