My Plate and Dietary Guidelines

1. My Plate and Dietary Guidelines

2. Eat Nutrient Dense Foods • Provides vitamins, minerals and other beneficial substances with relatively few calories.

3. Balance Calories to Manage Weight • Monitor food and beverage intake, physical activity and body weight • Reduce portion sizes • When eating out make better choices • Limit screen time

4. Reduce … • Sodium • Fats • Added sugar • Refined grains (white flour) • Alcohol

5. Increase… • Fruits & Vegetables • Whole Grains • Milk • Seafood • 8 oz. per week in place of some meat • Oil in place of solid fat

6. Build Healthy Eating Patterns • Over time • At an appropriate calorie level • Meets nutritional needs

7. Include Physical Exercise • Teens – 60 minutes a day

8. Average American Diet • Too much • Fat • Sodium • Sugar • Calories • Too little • Fiber • Whole Grain

9. Salt and Sodium • Added to processed foods and beverages • Salt has taste • Sodium has no taste, used as a preservative • Can be a contributing factor to high blood pressure

10. Food Groups provide some, but not nutrients – you need variety Water NO Calories Hydration Vitamins NO Calories Growth, metabolism, nerve function Protein Calories Builds and Repairs Body Tissue Carbohydrates Calories Provides Energy Minerals NO Calories Bone structure Fiber NO Calories/Non Digestible Aids in Digestion Fat Calories Insulation, Protection • Reserve Energy

11. 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