cornerstone of federal nutrition policy and nutrition education activities put forth by usda and...
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IMPROVING YOUR HEALTH THROUGH GOOD NUTRITION
Stella Nash, R.D., M.ARegional Nutrition
DirectorUSDA/FNS/MPRO
2010 Dietary Guidelines for Americans
Cornerstone of federal nutrition policy and nutrition education activities
Put forth by USDA and DHHS
Provide science-based advice for Americans ages 2 years and older to:› promote health › reduce the risk of major chronic diseases
2010 Dietary Guidelines for Americans
Encourages one to eat fewer calories, be more physically active, and make wiser food choices
The overall message revolves around three themes:› Balancing Calories› Foods to Increase› Foods to Reduce
2010 Dietary Guidelines for Americans
Describes a healthy diet as one that:› Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk products
› Includes lean meats, poultry, fish, beans, eggs, and nuts
› Is low in saturated fats, trans fats, cholesterol, salt(sodium), and added sugars
MyPlate
The MyPlate icon is USDA’s primary food group symbol
Serves as a reminder to make healthy food choices and to build a healthy plate at mealtime
Identifies the five basic food groups
MyPlate
Vegetables
Fruits
Protein
GrainsDair
y
Grains (ounces equivalent)
Vegetables (cups) Fruit (cups) Dairy (cups) Protein (ounces equivalent)
Children 2-3 years old 3 1 1 2 2
4-8 5 1 1/2 1 to 1 1/2 2 1/2 4
Girls 9-13 5 2 1 1/2 3 5
14-18 6 2 1/2 1 1/2 3 5
Boys 9-13 6 2 1/2 1 1/2 3 5
14-18 8 3 2 3 6 ½
Women 19-30 6 2 1/2 2 3 5 1/2 **
31-50 6 2 1/2 1 1/2 3 5
51+ 5 2 1 1/2 3 5
Men 19-30 8 3 2 3 6 ½
31-50 7 3 2 3 6
51+ 6 2 1/2 2 3 5 1/2
Daily Servings From Food Groups
The amount of food you need to eat depends on your age, sex, and exercise
Recommended daily amounts based on a 2000 calorie diet
What Counts as an Ounce of Grains?
1 slice of bread ½ cup of cooked cereal or pasta 1cup of ready to eat cereal
Why are Grains Important?
Gives you fiber
Contains carbohydrates which converts into energy and fuel for your body
Make half of your grains whole› whole is better than refined› Processing takes away nutrients
What Counts as a Cup of Vegetables?
1 cup of raw or cooked vegetables
1 cup of vegetable juice
2 cups of raw leafy greens-need more because wilts and condenses when cooked
Why Are Vegetables Important?
Low in calories Also give your body essential vitamins and
nutrients Antioxidants that protect cells from damage High in fiber (good for digestion and
metabolism) The darker the green the better for you
“Taste the Rainbow” Red: Lycopene
may help reduce risk of several types of cancer, especially prostate cancer
Orange/yellow: Carotenoids help reduce risk of cancer, heart attacks, and improve
immune system
Green: Chlorophyll and Leutin Keep eyes healthy, reduce risk of cataracts and age-
related macular degeneration, which can lead to blindness if untreated
Blue/purple: Anthocyanins Act as powerful antioxidants that protect cells from damage, help
reduce risk of cancer, stroke, heart disease Improve memory function and healthy aging
What counts as a cup of fruit?
Any fruit or 100% juice
Why Are Fruits Important?
Gives your body essential nutrients and vitamins› Fiber› Potassium› Vitamin C› Folic Acid
Many have antioxidants that are good for your heart ex: grapes
Boosts immune system
What counts as a cup of Dairy?
1 8oz. glass of milk or soy beverage 1 cup of yogurt 1 ½ oz. natural cheese OR
2oz. Processed cheese
Why is Dairy important?
Provides:› Calcium› Vitamin D› Potassium› Protein› Many more!
Gives you strong bones Prevents osteoporosis and arthritis Helps for a healthy pregnancy
What counts as an ounce of Protein? 1 oz. meat, poultry, fish ¼ cup of cooked beans 1egg 1tbsp. Peanut butter
Why is Protein Important?
Contains Amino acids › Assists in building and preserving body muscle and tissue› Helps build and maintain bones, muscles, skin› Breaks down food and to repair cells and generate new ones
Proteins from meat and other animal products are complete proteins› Supply all of the amino acids the body cannot make on its
own
Plant proteins are incomplete› Need to combine with others to get all necessary nutrients
Proteins are also found in some foods in other food groups (milk and milk products)
Tips for Vegetarians
1. Eat beans, peas, nuts, soy products(tofu, tempeh), for protein
2. Bone up on Calcium- Soy milk, calcium-fortified breakfast cereals, orange juice, dark-green leafy vegetables (collard greens, turnips, mustard greens)
3. Enjoy nuts
4. Get your vitamin B12
5. Alter popular non-vegetarian dishes
Why is a Balanced Diet Important? Reduces risk of getting diseases
Helps maintain a healthy weight
Mood increases (happier, calmer)
Reduces stress
Improves memory and brain function
The “Perfect” Plate
Make half your plate fruits and vegetables
Switch to skim or 1% milk
Make at least half of your grains whole
Vary your protein food choices
Keep meat and poultry portions small and lean
Fats and Sodium
Saturated fat› Bad fats
Unsaturated fat› Good fats
Choose foods and drinks with little or no added sugars
Eat less of foods that are high in solid fats
Keep track of amount of sodium in foods you buy (it all adds up!)
Key to Success?
Everything in MODERATION
It’s okay to splurge occasionally› Cannot deprive yourself completely
Learn to snack healthy to resist cravings› keeps you fulfilled longer› apple vs. potato chips
Drink water instead of sugary drinks
Food Safety
Prevent cross-contamination-Hand washing-Wash surfaces-Rinse products- wash cutting boards and appliances after working with meat and produce (rephrase?)
QUESTIONS?
For more Information
www.ChooseMyPlate.gov www.nutrition.gov www.cnpp.usda.gov/dietaryguidelines.htm