The Dietary Guidelines

3. The Dietary Guidelines Revised Every 5 Years

4. The Dietary Guidelines Eat Nutrient Dense Foods What does “Nutrient Dense” mean? Foods that have a lot of vitamins, minerals or other beneficial substances with relatively few calories Choosing foods that are nutrient dense are better for your overall health. Which is more Nutrient Dense? Spinach OR Candy

5. Intake Output 2. Balance Calories to Manage Weight Monitor food and beverage intake, physical activity and body weight

6. 2. Balance calories to manage weight • Reduce portion sizes

7. 2. Balance Calories to manage weight • When eating out, make better choices

8. 2. Balance Calories to manage weight • Limit Screen time

9. 3. Reduce sodium, fats and added sugars, refined grains and alcohol.

10. 4. Increase vegetables, fruits, whole grains, milk, seafood and use oils in place of solid fats.

11. Choose at least 8 oz. of seafood products in place of meat/poultry

12. 5. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level. Building healthy habits NOW will affect you LATER!

13. 6. Include physical exercise as part of healthy eating patterns. 6-17 year olds should be active at least 60 minutes or more each day

14. The average American diets are lower in fiber and whole grains than recommended Refined Grains (white) Whole Grains (brown)

15. Salt and sodium are usually added to processed foods and beverages and diet drinks • High consumption of salt /sodium are contributing factors to high blood pressure