2Make half your plate fruits & vegetables Choose fresh, frozen, canned or dried fruits and vegetables Eat red, orange, and dark green vegetables, such as tomatoes, sweet potatoes and broccoli in main and side dishes Use fruit as snacks, salads or dessert Choose whole or cut-up fruits more often than fruit juice.
3Switch to skim or 1% milkAbout the same amount of calcium and nutrients but less fat and calories!
4Make at least half your grain whole Choose 100% whole-grain cereals, breads, crackers, rice and pasta. Check the ingredients list on food packages to find whole-grain foods.
5Vary your protein food choices Choose a variety of foods including seafood, beans and peas, nuts, lean meats, poultry and eggs. Keep meat and poultry portions small and lean. Try grilling, broiling, poaching or roasting. These methods do not add extra fat.
6Cut back on foods high in solid fats, added sugars and salt Choose foods and drinks with little or no added sugars. Look out for salt (sodium) in foods that you buy. Eat fewer foods that are high in solid fats.
7Eat the right amount of calories for you Enjoy your food, but eat less. Cook more often at home, where you are in control of what’s in your food. When eating out, choose lower calorie menu options.
8Be physically active your way Pick activities you like and start 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.
10Nutrients – Energy Producing CarbohydratesProvides EnergyProteinBuilds and Repairs Body TissueFatInsulation, Protection, Reserve Energy
11Nutrients – non energy producing VitaminsAssists in the biochemical reactions related to the metabolic processMineralsSkeletal structureWaterHydration, most essential to lifeFiberAids in digestion, can’t absorb – non nutrient
13Grains Major Nutrient: Carbohydrates, Fiber Serving: 1 oz = 1 slice bread – 1 cup dry cereal = ½ cup pastaor riceTip: Make at least ½ yourgrain whole grains
14Vegetables Major Nutrient: Vitamins, Fiber Serving: ½ cup vegetables = 1 cup leafy vegetablesTip: Make half you plate fruitsand vegetables
15Fruits Major Nutrient: Vitamins, Fiber Serving: 1 medium/small piece of fruit = 1 cupTip: Make half your platefruits and vegetables
16Dairy Major Nutrient: Minerals, Protein Serving 1 ½ oz cheese – 1 cup milk/yogurtTip: Switch to fat free orlow-fat (1%) milk.
17Proteins Major Nutrient: Protein Serving: 1 oz meat = 1 egg = 1 T peanut butter = ¼ cup cooked beans = ½ oz nuts or seedsTip: choose low fat or leanmeats, bake, broil or grill.Vary protein.
18Oils Major Nutrient: Fat Tips: Use canola or olive oil, watch for it in foods such as nuts, olives, mayonnaise, salad dressing
19Fats and OilsFATS Fats are solid at room temperature Saturated fat Cholesterol Trans fatty acids Typically not so good for youOILS Oils are liquid at room temperature Monounsaturated fat Polyunsaturated fat Usually a better choice
20Empty CaloriesCalories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients
21Recommendations for Physical Activity Kids 2-5 – Let them play! Kids 6-17 – 60 minutes a day Adults – At least 2.5 hours a week moderate exercise
251. Eat Nutrient Dense Foods Caloric BreakdownCarbohydrates: %Fat: No more than 30%Protein: %Average American eats too much fat, sugar, calories & sodiumAverage American doesn’t eat enough fiber.
262. Balance calories to manage weight Monitor food and beverage intake, physical activity and body weight. Reduce portion sizes When eating out, make better choices Limit screen time (increase your activity)
273. Reduce sodium, fats, added sugars, refined grains & alcohol What can too much salt/sodium do to your body? Can cause high blood pressure and heart disease. Where does it hide? In prepared foods (frozen, canned, etc.)
28It’s recommended that we eat 8 oz of seafood per week 4. Increase vegetables, fruits, whole grains, milk, seafood and use oil instead of fatIt’s recommended that we eat 8 oz of seafood per week
295. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level.
306. Include physical exercise as part of healthy eating patterns