Presentation on theme: "Sources of Credible Nutrition and Fitness Information"— Presentation transcript:
1Sources of Credible Nutrition and Fitness Information
2Dietary Guidelines for Americans Provide science-based nutrition and fitness information.Revised every 5 years.
31. Build a Healthy PlateBefore you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole-grains, low-fat dairy products and lean protein foods contain the nutrient you need without too many calories.
4Build a Healthy Plate Make half your plate fruits and vegetables. Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main dishes and side dishes.Eat fruits and vegetables, or unsalted nuts as snacks-they are nature’s original fast foods.
5Build a Healthy Plate Switch to skim or 1% milk. Have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
6Build a Healthy Plate Make at least half your grains whole. Choose 100% whole-grain cereals, breads, crackers, rice and pasta.Check the ingredients list on food packages to find whole-grain foods.
7Build a Healthy Plate Vary your protein food choices. Twice a week, make seafood the protein on your plate.Eat beans, which are a natural source of fiber and proteinKeep meat and poultry portions small and lean.
82. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Many people eat foods with too much solid fats, added sugars, and salt (sodium).Added sugars and fats load foods with extra calories you don’t need.Too much sodium may increase your blood pressure.
92. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Choose food and drinks with little or no added sugarsDrink water instead of sugary drinks. There are about 10 packets of sugar in a 12-oz can of soda.Select fruit for dessert. Eat sugary desserts less often.Choose 100% fruit juice instead of fruit-flavored drinks.
102. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Look out for salt (sodium) in foods you buyCompare sodium in foods like soup, bread, and frozen meals-and choose the foods with lower numbers.Add spices or herbs to season food without adding salt.
112. Cut Back on Foods High in Solid Fats, Added Sugars, and Salt. Eat fewer foods that are high in solid fats.Make major sources of saturated fats-such as cakes, cookies, ice cream, pizza, cheese, sausages and hot dogs-occasional choices, not everyday foods.Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, cheese.Switch from sold fats to oils when preparing foods.
12Sodium Age 51 and under- less than 2,300 mg/day Age 51 and over- less than 1,500 mg/dayAfrican Americans, those with hypertension, those with diabetes or kidney disease- less than 1,500 mg/day
13FatsLess than 10% of calories from saturated fats. Replace with monounsaturated and polyunsaturated fats.Limit Trans Fatty Acids.Cholesterol- less than 300 mg/day
143. Eat The Right Amount of Calories for You Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight.People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.
153. Eat The Right Amount of Calories for You Enjoy your food but eat less.Get your personal daily calorie limit at and keep that number in mind when deciding what to eat.Think before you eat…is it worth the calories?Avoid oversized portions.Use a smaller plate, bowl and glass.Stop eating when you are satisfied, not full.
163. Eat The Right Amount of Calories for You Cook more often at home, where YOU are in control of what’s in your food.
173. Eat The Right Amount of Calories for You When eating out, choose lower calorie menu options.Check posted calorie amounts.Choose dishes that include vegetables, fruits, and/or whole grains.Order a smaller portion or share when eating out.
183. Eat The Right Amount of Calories for You Write down what you eat to keep track of how much you eat.
194. Be Physically Active Your Way Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active.
20Recommendations Children 2-5 years- play actively several times a day Children 6-17 years- 60+ minutes of physical activity every day.Adults years- at least 150 min/weekAdults 65 and older-follow adult guidelines
21Recommendations for Specific Groups Women capable of becoming pregnantChoose foods that provide iron.400 mg/day of folic acid.
22Recommendations for Specific Groups Women who are pregnant or breastfeeding8-12 oz of seafood per week.Do not eat tilefish, shark, swordfish and king mackerel (due to mercury levels)Take iron supplements
23Recommendations for Specific Groups Individuals age 50 and olderReduce sodium intake to 1,500 mg/dayConsume foods fortified with vitamin B12 such as fortified cereals.
24Use Food Labels to Help You Make Better Choices Most packaged foods have a Nutrition Facts label and an ingredients list.Check for calories. Be sure to look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories.
25Use Food Labels to Help You Make Better Choices Choose foods with lower calories, saturated fat, trans fat and sodium.
26Use Food Labels to Help You Make Better Choices Check for added sugars using the ingredients list.When a sugar is close to first on the ingredients list, the food is high in added sugars.Some names for added sugars include: sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup and fructose.
28Introducing the New Food Icon: MyPlate - YouTube
29Fruits (Red) Fruits are important sources of potassium dietary fiber vitamin Cfolate
30Fruits: What Counts? 1 small apple = 1 cup fruit ¼ cup raisins = 1 medium bunch ofgrapes (about 50) =1½ cups fruit1 large banana =1 cup fruitCommon portions and ounce equivalents1 small apple (2.5" diameter) = 1 cup fruit1 cup sliced or chopped apple, raw or cooked = 1 cup fruit1 cup applesauce = 1 cup fruit1 large banana (8" to 9" long) = 1 cup fruit1 cup diced cantaloupe or melon balls = 1 cup fruit32 seedless grapes = 1 cup fruit1 medium grapefruit (4" diameter) = 1 cup fruit1 cup mixed fruit diced or sliced, raw or canned, drained = 1 cup fruit1 large orange (3-1/16" diameter) = 1 cup fruit1 cup canned mandarin oranges, drained = 1 cup fruit1 large peach (2 ¾" diameter) = 1 cup fruit1 cup sliced/diced peaches, raw, cooked, or canned, drained = 1 cup fruit1 medium pear (2.5 per lb) = 1 cup fruit1 cup sliced or diced, raw, cooked, or canned pears, drained = 1 cup fruit1 cup pineapple chunks, sliced or crushed, raw, cooked or canned, drained = 1 cup fruit3 medium or 2 large plums = 1 cup fruitAbout 8 large strawberries = 1 cup fruit 1 cup strawberries whole, halved, or sliced, fresh or frozen = 1 cup fruit1 small watermelon wedge (1" thick) = 1 cup fruit1 cup diced watermelon or balls = 1 cup fruit½ cup dried fruit (½ cup raisins, ½ cup prunes, ½ cup dried apricots) = 1 cup fruit1 cup 100% fruit juice (orange, apple, grape, grapefruit, etc.) = 1 cup fruit
31Vegetables (Green) Vegetables are important sources of potassium dietary fiberfolatevitamin Avitamin Evitamin C
32Vegetables: What Counts? ½ cup broccoli =½ cup dark green vegetables1 cup baby carrots =1 cup orange vegetables½ cup kidney beans =½ cup dry beansand peas1 medium baked potato =1 cup starchy vegetablesCommon portions and ounce equivalentsDark-Green Vegetables 1 cup broccoli (chopped or florets) = 1 cup vegetables1 cup spinach, cooked = 1 cup vegetables2 cups raw leafy greens = 1 cup vegetablesOrange Vegetables 1 cup carrots, strips/slices/chopped, raw or cooked = 1 cup vegetables1 cup sliced or mashed sweet potatoes, cooked = 1 cup vegetablesDry beans and peas 1 cup dry beans and peas, whole or mashed, cooked = 1 cup vegetablesStarchy Vegetables 1 cup corn, yellow or white = 1 cup vegetables1 cup green peas = 1 cup vegetables1 cup potatoes diced, mashed = 1 cup vegetables Other Vegetables 1 cup cauliflower pieces or florets raw or cooked = 1 cup vegetables1 cup celery, diced or sliced, raw or cooked = 1 cup vegetables2 large stalks celery (11" to 12" long) = 1 cup vegetables1 cup raw cucumber, sliced or chopped = 1 cup vegetables1 cup cooked green or wax beans = 1 cup vegetables2 cups raw lettuce, shredded or chopped = equivalent to 1 cup of vegetables1 cup raw or cooked mushrooms = 1 cup vegetables1 cup tomato or mixed vegetable juice = 1 cup vegetables
33Grains (Orange) Grains are important sources of dietary fiber B vitaminsfolateironmagnesiumselenium
341 cup cornflakes cereal = 1 slice of whole wheat bread = Grains: What Counts?7 saltine crackers =1 ounce equivalent½ cup brown rice =1 ounce equivalent1 cup cornflakes cereal =1 ounce equivalent1 slice of whole wheat bread =1 ounce equivalentCommon portions and ounce equivalents1 large bagel = 4 ounce equivalents1 large biscuit (3" diameter) = 2 ounce equivalents2 regular slices bread = 2 ounce equivalents1 medium piece cornbread (2 ½" x 2 ½" x 1 ¼") = 2 ounce equivalents7 square or round crackers = 1 ounce equivalent1 English muffin = 2 ounce equivalents1 large muffin (3 ½" diameter) = 3 ounce equivalents½ cup cooked oatmeal = 1 ounce equivalent1 packet instant oatmeal = 1 ounce equivalent3 pancakes (4 ½" diameter) = 3 ounce equivalents1 bag microwave popcorn, popped = 4 ounce equivalents1 cup cereal flakes or rounds = 1 ounce equivalent1 ¼ cup puffed cereal = 1 ounce equivalent1 cup cooked rice = 2 ounce equivalents1 cup cooked pasta = 2 ounce equivalents1 large tortilla (12" diameter) = 4 ounce equivalents
35Protein (Purple)Meat, poultry, fish, dry beans, eggs, and nuts are important sources ofproteinB vitaminsvitamin Eironzincmagnesium
36Meat and Beans: What Counts? 6 ouncesalmon steak =6 ounce equivalents meat and beans½ cup cookedblack beans =2 ounce equivalents meat and beans5 ounce beefstrip steak =5 ounce equivalents meat and beans1 ounce cashews (about 13) =2 ounce equivalents meat and beansCommon portions and ounce equivalentsMeats1 ounce cooked lean beef = 1 ounce in the meat and beans group1 ounce cooked lean pork or ham = 1 ounce in the meat and beans groupPoultry1 ounce cooked chicken or turkey, without skin = 1 ounce in the meat and beans group1 sandwich slice of turkey (4 ½ x 2 ½ x 1/8") = 1 ounce in the meat and beans groupFish1 ounce cooked fish or shell fish = 1 ounce in the meat and beans group1 can of tuna, drained = 3 to 4 ounce equivalents 1 salmon steak = 4 to 6 ounce equivalents 1 small trout = 3 ounce equivalentsEggs1 egg = 1 ounce in the meat and beans groupNuts and seeds½ ounce of nuts = 1 ounce in the meat and beans group½ ounce of seeds = 1 ounce in the meat and beans group1 Tbsp. peanut butter or almond butter = 1 ounce in the meat and beans groupDry Beans and Peas¼ cup of cooked dry beans = 1 ounce in the meat and beans group¼ cup of cooked dry peas = 1 ounce in the meat and beans group¼ cup of baked beans, refried beans = 1 ounce in the meat and beans group¼ cup (about 2 ounces) of tofu = 1 ounce in the meat and beans group2 Tbsp. hummus = 1 ounce in the meat and beans group
37Dairy (Blue) Milk, yogurt, and cheese are important sources of calciumpotassiumvitamin DProteinChoose milk products that are fat-free or low-fat.
382 slices swiss cheese, ¾ ounce each = Milk: What Counts?8 fluid ounces milk =1 cup milk½ cup frozen yogurt =½ cup milk2 slices swiss cheese, ¾ ounce each =1 cup milk8 fluid ounces yogurt =1 cup milkCommon portions and ounce equivalents1 cup milk = 1 cup in the milk group 1 half-pint container milk = 1 cup in the milk group½ cup evaporated milk = 1 cup in the milk group1 regular container yogurt (8 fluid ounces) = 1 cup in the milk group1 cup yogurt = 1 cup in the milk group1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, parmesan) = 1 cup in the milk group1/3 cup shredded cheese = 1 cup in the milk group2 ounces processed cheese (American) = 1 cup in the milk group½ cup ricotta cheese = 1 cup in the milk group2 cups cottage cheese = 1 cup in the milk group1 cup pudding made with milk = 1 cup in the milk group1 cup frozen yogurt = 1 cup in the milk group1 ½ cups ice cream = 1 cup in the milk group
39Oils and Empty Calories Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns. Some common oils are:canola oilcorn oilcottonseed oilolive oilsafflower oilsoybean oilsunflower oil
40Oils and Empty Calories Currently, many of the foods and beverages Americans eat and drink contain 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. For this reason, the calories from solid fats and added sugars in a food are often called empty calories
41Foods and Beverages that Provide the Most Empty Calories Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) Cheese (contains solid fat) Pizza (contains solid fat) Ice cream (contains both solid fat and added sugars) Sausages, hot dogs, bacon, and ribs (contain solid fat)
42Visit www.ChooseMyPlate.gov USDA's MyPlate - Home page