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The Dietary Guidelines…
• Are new! They were just released January 31, 2011.
• Are written by the United States Department of Agriculture (USDA).
• Are revised every five years.• Are general guidelines on nutrition and
fitness.• Are based on current health information for
Americans.• Eliminated My Pyramid and replaced it with
My Plate.
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TWO MAIN CONCEPTS
1. Maintain calorie balance over time to achieve and sustain a
healthy weight.2. Focus on consuming nutrient-
dense foods and beverages.
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PRINCIPLES FORCALORIE BALANCE
• Monitor food & beverage intake, physical activity, and body weight.
• Reduce portion sizes.• When eating out, make better
choices.• Limit screen time.
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KEY TERM: Nutrient-Dense
• Provides vitamins, minerals and other beneficial substances and relatively few calories without -– Solid fats in the food, or added to it– Added sugars– Added refined starches– Added sodium
• Retains naturally occurring components, such as dietary fiber.
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WHAT FOODS ARE NUTRIENT-DENSE?• Vegetables• Fruits• Whole grains• Seafood• Eggs
• Beans & peas• Unsalted nuts &
seeds• Fat-free & low-fat
dairy• Lean meats &
poultry
…when prepared without solid fats or sugars
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FOODS & FOOD COMPONENTS TO REDUCE:
• Sodium• Fats
– Saturated fats– Trans fats– Cholesterol
• Calories from solid fats & added sugars “SoFAS”
• Refined grains• Alcohol
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FOODS & NUTRIENTS TO INCREASE:
• Vegetables• Fruits• Whole grains• Milk• Seafood, in place
of some meat/poultry
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NUTRIENTS OF PUBLIC HEALTH CONCERN
• Potassium• Fiber
• Calcium• Vitamin
D