Nutrition 2000: Dietary Guidelines for the New Millennium

What are the Dietary Guidelines? The Dietary Guidelines give advice about making food choices that may help prevent disease and improve health and well-being for healthy people over the age of two.

The 2000 Dietary Guidelines Aim for Fitness Build a Base Choose Sensibly

Aim for Fitness Aim for a healthy weight. Be physically active each day.

Aim for a healthy weight In order to aim for a healthy weight, you must first learn what a healthy weight is for you. To do this calculate your Body Mass Index (BMI). BMI=(weight in lbs/height in inches 2 ) X 705 –BMI =healthy weight –BMI 25-30=overweight –BMI 30+ = obese

Aim for a healthy weight It is also important to measure around your waist. Women with waist measurements greater than 35 inches and men with waist measurements greater than 40 inches are at greater risk for health problems, regardless of BMI.

Aim for a healthy weight If your weight is in the healthy range work at maintaining your weight. –Balance the calories you eat with activity –Eat a variety of foods –Learn about portion sizes –Be physically active!

Aim for a healthy weight If you need to lose weight, do so gradually. Aim to lose about 10% of your weight over a six month period. 1/2 to 2 pounds per week is a safe amount to lose.

Aim for a healthy weight Don’t forget the kids Children need to aim for a healthy weight too Offer your children healthy food choices and plenty of opportunity for activity

Be physically active each day Physical activity is a great way to improve health and well-being. Adults should aim for at least 30 minutes of physical activity each day. Children should aim for 60 minutes. Go walking Mow the lawn Play tag Garden Go for a hike Go swimming Dance Clean the house

Be physically active each day Encourage your children to be physically active. –Plan family physical activities –Support their interests in sports and other physical activities –Limit TV and computer time

Build a Healthy Base Let the pyramid guide your choices. Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables. Keep food safe to eat.

Let the pyramid guide your choices Eating a variety of foods can help you to obtain all of the nutrients that your body needs. Eat more of the foods on the bottom and less of those on the top.

Choose a variety of grains daily, especially whole grain Foods made from grains provide vitamins, minerals, carbohydrates, and fiber. They may even help protects against chronic diseases Aim to eat at least six servings daily Look for these ingredients in food products: –whole wheat –whole oats –whole rye –whole grain corn –oatmeal –brown rice –bulgur

Choose a variety of fruits and vegetables daily Fruits and vegetables are essential to your diet. They help protect against disease, promote healthy bowel function, and improve overall health. Aim to eat at least five servings a day. 5-A-Day for better health!

Keep food safe to eat Eating nutritious food isn’t the only step to eating healthy, food also must be safe to eat. Your food should pose little risk of foodborne illness. Wash hands often Clean utensils and surfaces after each use Replace cutting boards when they become worn Wash raw fruits and vegetables Cook foods to a safe temperature When in doubt throw it out!

Choose Sensibly Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Fat is an important component of our daily diets. Fat provides us with energy and essential fatty acids. Fats help in the absorption of Vitamins A,D,E, & K and the carotenoids. It is important to choose sensibly when selecting foods that contain fat.

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Saturated Fats - increase blood cholesterol. Examples of foods high in saturated fat include lard, coconut and palm oils, high-fat dairy products and processed meats. Dietary cholesterol - increase blood cholesterol. Examples: liver, egg yolks, and dairy fats. Trans Fatty Acids - increase blood cholesterol. Examples of foods high in trans fatty acids include hard margarines and shortenings, which are usually found in fried foods and bakery goods. Unsaturated Fats - do not increase blood cholesterol. Examples include vegetable oils, nuts, olives, and avocados.

Choose beverages and foods to moderate your intake of sugars Sugar may be usually found in your favorite snacks and drinks is usually added sugar. Added sugar can lead to weight gain, and lower consumption of more nutritious foods.

Choose beverages and foods to moderate your intake of sugars To reduce your sugar intake drink water to quench your thirst and try a sugar substitute in place of real sugar. Also, look for some of these added sugars on food labels: Brown sugar High fructose corn syrup dextrose fructose maltose corn sweetener invert sugar sucrose honey molasses table sugar

If you drink alcoholic beverages, do so in moderation Alcoholic beverages can be a part of your life if you are sensible in your choices. Alcoholic beverages are high in calories and can be harmful if consumed in excess. Drinking alcohol can cause birth defects, social and psychological problems, cirrhosis of the liver, and malnutrition.

If you drink alcoholic beverages. do so in moderation If you are going to drink alcohol you should do so in moderation and with meals to slow absorption. Moderation means no more than one drink a day for women and two for men. What is considered a drink? –12 ounces of beer –5 ounces of wine –1.5 ounces of 80- proof distilled liquor

Making the 2000 Dietary Guidelines work for you! Following these guidelines can help you develop a new lifestyle. Remember to Aim…Build…Choose … for Good Health!