1. Live a Longer, Healthier Life Nutrition Made Easy

2. Dietary Guidelines U. S. Department of Agriculture Center for Nutrition Policy and Promotion

3. The Five Food Groups MyPlate replaced MyPyramid in June 2011

4. ChooseMyPlate.gov Healthy eating Budget meals Daily food plans Videos Calorie tracking Physical activity tracking

5. Dietary Guidelines, 2010 Maintain calorie balance over time to achieve and sustain healthy weight Focus on consuming nutrient-dense foods and beverages Dietary Guidelines will be published again in 2015. Physical activity: Should be considered when addressing weight management. Has many other health benefits, too.

6. Calories for Popular Foods Source: Dietary Guideline Slides, Part 2

7. Reduce Sodium Intake Read labels—buy low-sodium products Eat more fresh foods/fewer processed foods Eat at home where you have more control At restaurants, order low sodium options or ask that salt not be added to your food Recommended Sodium Levels Less than 2,300 mg per day 1,500 mg per day Adults ages 51+ African Americans age 2+ People with high blood pressure, diabetes, or chronic kidney disease

8. Reduce or Limit Reduce FatsLimit Refined GrainsLimit Alcohol Saturated fatty acids— less than 10% of calories Trans fats—as low as possible Cholesterol—less than 300 mg per day Replace refined grains with whole grains Consume in moderation Men—up to 2 drinks per day Women—up to 1 drink per day

9. Foods to Increase Vegetables Fruits Whole grains Milk Seafood (in place of some meat/poultry) Oils Nutrients – Potassium, Fiber, Calcium, Vitamin D

10. We always have choices...

11. or

12. Plan Ahead

13. Consider How Food Is Prepared

14. Enjoy Fresh with Less Processing

15. Healthy Lunch Options

16. Healthy Dinner Options

17. Help Your Kids to Make Good Choices

18. High-Fiber Diets Health Benefits: – Lowers cholesterol – Decreases risk of heart disease – Reduces risk for certain cancers Women—21-25 grams/day fiber Men—30-38 grams/day fiber Fiber Foods: – Raspberries, lentils, black beans, pinto beans, green peas, and oats

19. Shopping List Bad Bagels Beer Brown sugar Brownies Cakes Candy Corn Croissants French fries Fruit drinks Honey Pasta Pastries Pies Popcorn Potato chips Soft drinks Sports drinks Sugar Sugar-sweetened cereals White bread White crackers White potatoes White rice Good Barley Beets Berries Black or kidney beans Broccoli Brown rice Lentils Low-fat Greek yogurt Mangoes Melons Mushrooms Onion Oranges Peaches Pears Peas Quinoa Spinach Squash Sweet potatoes Tangerines Tomatoes Whole-grain bread Whole-grain pasta

20. Farm to Table

21. Food Production Stages Harvesting Storage Processing Packaging Sales Consumption A Movement Producing food locally Delivering that food to local consumers Associated with: – Organic farming initiatives – Sustainable agriculture – Community-supported agriculture

22. Farm to Table

23. Beautiful, Fresh, Healthy

24. Resources Dietary Guidelines for Americans U. S. Department of Agriculture Center for Nutrition Policy and Promotion www.DietaryGuidelines.gov www.choosemyplate.gov