6“Enjoy your food” might mean: Being adventurous with food
7Why include: “but eat less”? Many Americans need to eat less and increase physical activity to improve their health.
8Obesity in the U.S. 10% children 2-5 years 20% children 6-11 years 18% adolescents years34% adultsSource: Centers for Disease Control and Prevention
9Goals for a healthier you Balance calorie intake and physical activity to maintain a healthy body weight.If you are obese, make lifestyle changes to improve calorie balance and avoid additional weight gain.
10Health benefits Move toward a healthier body weight Reduce risk of diabetes, high blood pressure, and heart diseaseProtect against some cancersFeel better and look better at any size!
11Enjoy your food, but eat less Find your daily calorie goal to see how much food to eat from each food group.Think before you eat.Avoid oversized portions.Use smaller plate, bowl, and glass.Stop eating when you are satisfied, not full.
12Find your daily calorie goal USDA/CNPP’s SuperTracker https://www.choosemyplate.gov/SuperTracker/default.aspxUsing MyPlate in Your Life worksheet
13Find your daily calorie goal This chart gives an estimate of calorie needs for specific age and gender groups. Calorie ranges are based on age and physical activity level.CALORIESActivity Level:SedentaryModerateActiveFEMALES19-30 years1,2,000-2,2002,40031-50 years1,8002,0002,20051-60 years1,60061+ yearsMALES2,400-2,6002,600-2,8003,0002,200-2,4002,800-3,00061-65 years2,600
14Find the amount of food to eat each day Calorie level1600180020002200Fruits1½ cups2 cupsVegetables2½ cups3 cupsGrains5 oz-eq6 oz-eq7 oz-eqProtein Foods5½ oz-eqDairyOils5 tsp5½ tsp6 tsp6½ tsp
17Think before you eat Am I hungry or am I thirsty? Am I bored? When is my next meal and do I need to eat now?Am I making a healthy food choice?Is what I am about to eat worth the calories?
18Avoid oversized portions Share an entrée or take half your entrée home for another meal.Never “super size” your meal.Select an appetizer for your entrée (if healthy choices are available).
19Use a smaller plate, bowl, and glass When buying dishes, look for smaller sized plates and bowls.If you have luncheon/salad plates, use them all the time.Use a tall thin glass when drinking caloric beverages.
20Stop eating when you are satisfied, not full Eat slowly!Make mealtimes pleasant.Be aware of what and how much you are eating.Learn to recognize what being “satisfied” and not full feels like.Remove your plate before you get full.
21Help your children enjoy food! Provide healthy and age-appropriate foods.Let children eat according to their hunger.Children need to eat enough to support normal growth and development.
22Goals for a healthier community Encourage healthy food choices and exercise opportunities at schools, workplaces, and community groups.
23Setting GoalsWrite down at least two things that you will do differently this week to Enjoy your food, but eat less. Tell a friend or family member what your goals are and ask for help staying on target!