Planning Your DietPlanning Your Diet

Dietary Guidelines For Dietary Guidelines For AmericansAmericans

• Adequate Nutrients Within Calorie Needs

• Weight Management

• Physical Activity

• Food Groups to Encourage

• Fats

• Carbohydrates

• Sodium and Potassium

• Alcoholic Beverages

• Food Safety

Explore!Explore!Dietary Guidelines for AmericansDietary Guidelines for Americans

Explore these links. Examine each section of the Dietary Guidelines as outlined in the previous slide.

Booklet form. http://www.cnpp.usda.gov/Publications/

DietaryGuidelines/2005/2005DGPolicyDocument.pdf

Chapter form. http://www.health.gov/dietaryguidelines/dga2005/

document/

MyPyramidMyPyramidwww.mypyramid.gov www.mypyramid.gov

MyPyramidMyPyramid

Web-based interactive site that allows individuals to estimate their caloric needs and food group serving recommendations.

Is individualized for each person based on age, gender, activity level, and goals.

MyPyramidMyPyramid

MyPyramidMyPyramid

Dietary Guidelines & Dietary Guidelines & Food Guide PyramidFood Guide Pyramid

The Food Guide Pyramid tells us individually how many servings from the different types of food groups we should consume.

The Dietary Guidelines provide the outline of what the best choices from those food groups are.

They work hand in hand

Explore!Explore!

Go to the FGP website at: www.mypyramid.gov

Look around the site. Find the recommended number of servings from each food group for you.

Did you know?Did you know?

The next slides present some great to know facts and helpful hints!

Choose Sensibly: Choose Sensibly: Reducing the fat in your dietReducing the fat in your diet

Be moderate in your intake of fast foods, commercially prepared baked goods and desserts, deep-fried foods, meat, poultry, nuts and seeds, and regular dairy products.

Season vegetables, seafood, and meats with herbs and spices rather than with creamy sauces, butter, or margarine.

Try non-fat mayonnaise and fat-free salad dressings. Steam, boil, bake, or microwave vegetables. Roast, bake, or broil meats, poultry, or fish so that fat drips

away as it cooks. Use non-stick cookware so added fat is not necessary. Make gravies with de-fatted broth. Substitute egg whites or egg beaters for whole eggs. Substitute liquid butter buds, applesauce or non-fat yogurt

for butter or margarine in baking.

Foods and FatsFoods and Fats

Fruits and vegetables have only traces of fat, primarily unsaturated fatty acids.

Grains have very small amounts of fat. Dairy products vary. Cream is high-fat. Whole milk and

cheeses are moderately high in fat. Skim milk and skim milk products are low fat foods. Most fat in dairy is saturated.

Meat is moderately high in fat – mainly saturated. Chicken and turkey are lower in fat. Fish may be high or low, but is primarily unsaturated fatty

acids. Vegetable oils, butter and lard are high fat. Most oils are

unsaturated. Lard and butter are saturated.

Leading Sources of Calories Leading Sources of Calories in the American Dietin the American Diet

1. Regular soft drinks (7.1% of total calories) 2. Cake, sweet rolls, doughnuts, pastries (3.6%) 3. Hamburgers, cheeseburgers, meat loaf (3.1%) 4. Pizza (3.1%) 5. Potato chips, corn chips, popcorn (2.9%) 6. Rice (2.7%) 7. Rolls, buns, English muffins, bagels (2.7%) 8. Cheese or cheese spread (2.6%) 9. Beer (2.6%)10. French fries, fried potatoes (2.2%)

Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999– 2000. Journal of Food Composition and Analysis 17: 439–447.

Choose SensiblyChoose Sensibly

How much sugar is added to this???

Carbonated beverages 8-10 tsp

yogurt 7 tsp

1 cup canned corn 3 tsp

1 tablespoon ketchup 1 tsp

Glazed donut 6 tsp

1 choc. Éclair or piece of angel food cake 7 tsp

2 oz. chocolate candy 8 tsp

Iced chocolate cake or berry pie 10 tsp

4 oz hard candy 20 tsp

Choose SensiblyChoose Sensibly

Recommendations: The FGP places foods high in added sugars at the

top of the pyramid. Average American intake of added sugars: males-

22 tsps., females, 16 tsps.This does not include naturally occurring sugars found

in foods such as milk and fruits. The USDA recommendation:

1600 calories/day = no more than 6 tsp/day2200 calories/day = no more than 12 tsp/day2800 calories/day = no more than 18 tsp/day

Choose SensiblyChoose Sensibly

Tips for reducing salt intake: Read food labels. Choose more fresh fruits and vegetables. Choose fresh or frozen fish, shellfish, poultry, and

meat. They are lower in salt than most canned and processed forms of meats.

Reduce salt use during cooking. Substitute herbs and low-Na seasonings.

Avoid the salt shaker, and limit use of condiments such as soy sauce, ketchup, mustard, pickles, and olives.

Limit intake of foods with visible salt on them, such as snack chips, salted nuts, cracker, etc.

12 Great Foods 12 Great Foods Center for Science in the Public InterestCenter for Science in the Public Interest

Whole Grains (bread, pasta) Beans Brown rice Oatmeal Sweet potato Baked potato Broccoli Spinach/kale Strawberries Oranges (orange juice) Cantaloupe Skim milk (yogurt)

About alcohol.About alcohol.

If you choose to drink alcohol, do so in moderation. Moderate drinking means

Up to 1 drink a day for women and Up to 2 drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or

1½ ounces of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories but are low in nutritional value.

Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn't drink at all. If you have questions or concerns, talk to your doctor or healthcare provider.

Food is fuel for life.Food is fuel for life.Your choices impact how the body responds.