3. The Dietary Guidelines… Are new! They were just released January 31, 2011. Are written by the United States Department of Agriculture (USDA). Are revised every five years. Are general guidelines on nutrition and fitness. Are based on current health information for Americans. Eliminated My Pyramid and replaced it with My Plate.

4. TWO MAIN CONCEPTS 1.Maintain calorie balance over time to achieve and sustain a healthy weight. 2. Focus on consuming nutrient-dense foods and beverages.

5. PRINCIPLES FOR CALORIE BALANCE Monitor food & beverage intake, physical activity, and body weight. Reduce portion sizes. When eating out, make better choices. Limit screen time.

6. KEY TERM: Nutrient-Dense Provides vitamins, minerals and other beneficial substances and relatively few calories without - –Solid fats in the food, or added to it –Added sugars –Added refined starches –Added sodium Retains naturally occurring components, such as dietary fiber.

7. WHAT FOODS ARE NUTRIENT-DENSE? Vegetables Fruits Whole grains Seafood Eggs Beans & peas Unsalted nuts & seeds Fat-free & low-fat dairy Lean meats & poultry …when prepared without solid fats or sugars

8. FOODS & FOOD COMPONENTS TO REDUCE: Sodium Fats –Saturated fats –Trans fats –Cholesterol Calories from solid fats & added sugars SoFAS Refined grains Alcohol

9. FOODS & NUTRIENTS TO INCREASE: Vegetables Fruits Whole grains Milk Seafood, in place of some meat/poultry

10. NUTRIENTS OF PUBLIC HEALTH CONCERN Potassium Fiber Calcium Vitamin D