Eating Healthy Your Way Using the FDA Guidelines to Create Healthy Eating Patterns You Enjoy

The FDA Guidelines In general, Americans are consuming too many calories, are not meeting food group and nutrient recommendations, and are not getting adequate physical activity. Try incorporation one or more of the following FDA Guidelines into your daily lifestyle: Follow a healthy eating pattern across the lifespan. Focus on variety, nutrient density, and amount.. Limit calories from added sugars and saturated fats and reduce sodium intake. Shift to healthier food and beverage choices. Support healthy eating patterns for all.

Implementation of the Dietary Guidelines through MyPlate

Food Group Amounts Food group amounts shown in cup-(c) or ounce-equivalents (oz-eq). Oils are shown in grams (g). Quantity equivalents for each food group are: Vegetables and fruits, 1 cup-equivalent is: 1 cup raw or cooked vegetable or fruit, 1 cup vegetable or fruit juice, 2 cups leafy salad greens, ½ cup dried fruit or vegetable. Grains, 1 ounce-equivalent is: ½ cup cooked rice, pasta, or cereal; 1 ounce dry pasta or rice; 1 medium (1 ounce) slice bread; 1 ounce of ready-to-eat cereal (about 1 cup of flaked cereal). Dairy, 1 cup-equivalent is: 1 cup milk, yogurt, or fortified soymilk; 1½ ounces natural cheese such as cheddar cheese or 2 ounces of processed cheese. Protein Foods, 1 ounce-equivalent is: 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup cooked beans or tofu; 1 Tbsp peanut butter; ½ ounce nuts or seeds.

Make Half Your Plate: Fruits and Veggies What foods are in the Vegetable Food Group? Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.   Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. - See more at: http://www.choosemyplate.gov/vegetables Calorie Level of Pattern 1,200-1,400 1,600 1,800-2,000 2,200-2,400 2,600-2,800 3,000 Vegetables 1½ c-eq 2 c-eq 2½ c-eq 3 c-eq 3½ c-eq 4 c-eq Dark-green vegetables (c-eq/wk) 1 1½ 2 2½ Red and orange vegetables (c-eq/wk) 3 4 5½ 6 7 7½ Legumes (beans and peas) (c-eq/wk) ½ Starchy vegetables (c-eq/wk) 3½ 5 8 Other vegetables (c-eq/wk) Women 19-30 years 2.5c 31-50 years 51+ years 2c Men 19-30 years 3c 31-50 years 51+ years 2.5c *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

Make Half Your Plate Fruits and Veggies What foods are in the Fruit Food Group? Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. - See more at: http://www.choosemyplate.gov/fruit Men 19-30 years 2c 31-50 years 51+ years Calorie Level of Pattern 1,200-1,400 1,400-1,800 2,000-2,600 2,800-3,200 Fruits 1 c-eq 1½ c-eq 2 c-eq 2½ c-eq Women 19-30 years 2c 31-50 years 1.5c 51+ years *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

Make Half Your Grains Whole What foods are in the Grain Food Group? Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products - See more at: http://www.choosemyplate.gov/grains Calorie Level of Pattern 1,200 1,400-1,600 1,800-2,000 2,200 2,400 2,600 Grains 4 oz-eq 5 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq Men 19-30 years 8oz 31-50 years 7oz 51+ years 6oz Women 19-30 years 6oz 31-50 years 51+ years 5oz *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

Vary Your Protein Routine What foods are in the Protein Food Group? All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable -See more at: http://www.choosemyplate.gov/protein Calorie Level of Pattern 1,200 1,400 1,600-1,800 2,000 2,200 2,400-2,600 2,800-3,200 Protein 3 oz-eq 4 oz-eq 5 oz-eq 5 ½ oz-eq 6 oz-eq 6 ½ oz-eq 7 oz-eq Men 19-30 years 6.5 oz 31-50 years 6oz 51+ years 5.5oz Women 19-30 years 5oz 31-50 years 51+ years 5.5oz Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. Because of their high nutrient content, consuming beans and peas is recommended for everyone. Individuals can count beans and peas as either a vegetable or a protein food. Green peas, green lima beans, and green (string) beans are not considered to be part of the beans and peas subgroup. Because their nutrient content, they are similar to the vegetable group only.

Dairy Food Group What foods are in the Dairy Food Group? 2 ½ c 3 c All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group. - See more at: http://www.choosemyplate.gov/dairy Calorie Level of Pattern 1,200-1,400 1,600 + Dairy 2 ½ c 3 c Men 19-30 years 3c 31-50 years 51+ years Women 19-30 years 3c 31-50 years 51+ years

Oil Group What are "oils"? Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns - See more at: http://www.choosemyplate.gov Calorie Level of Pattern 1,200-1,400 1,600 1,800 2,000 2,200 2,400 2,600 Oils 17g 22g 24g 27g 29g 31g 34g Men 19-30 years 7tsp 31-50 years 6tsp 51+ years Women 19-30 years 6tsp 31-50 years 5tsp 51+ years

Create a Meal Plan that is Meaningful to You   My Food Group Goal Fruit cups Vegetable Grain ounces Protein Dairy Oils Teaspoons or grams My Healthy Eating Pattern Action Plan: I will (include how much, how often and when): Barrier: Solution: Food Group Breakfast Lunch Dinner Snacks Total Servings My Goal Fruit   Vegetable Grain Protein Dairy Oil Make a sample meal plan that works for you!

2. Check one box for every serving you eat. Rate Your Plate 1. Shade out the servings that are extra- so you know if your eating extra. 2. Check one box for every serving you eat. Fruit  √   √   Vegetable Grain Protein Dairy Oil

Social-Ecological Model- A Social-Ecological Model for Food and Physical Activity Decisions The Social-Ecological Model can help individuals, employers and their healthcare providers understand how layers of influence intersect to shape a person's food and physical activity choices. The model below shows how various factors influence food and beverage intake, physical activity patterns, and ultimately health outcomes. Social and Cultural Norms and Values Belief systems Traditions Heritage Religion Priorities Lifestyle Body image Sectors Systems Government Education Health care Transportation Organizations Public health Community Advocacy Businesses & Industries Planning and development Agriculture Food and beverage Manufacturing Retail Entertainment Marketing Media Settings Homes Early care and education Schools Worksites Recreational facilities Food service and retail establishments Other community settings Individual Factors Demographics Age Sex Socioeconomic status Race/ethnicity Disability Other Personal factors Psychosocial Knowledge and skills Gene-environment interactions Food preferences