2 The Dietary Guidelines Balance CaloriesCarbohydrates 60% Fat 15% Protein 25%The average American eats too much sodium, fat and sugar.Eat Nutrient Dense FoodsWhat does “Nutrient Dense” mean?Foods that have a lot of vitamins, minerals or other important nutrients and few calories are considered nutrient dense.Choosing foods that are nutrient dense are better for your overall health.
3 2. Balance Calories to Manage Weight Control total calories-consume less.Increase physical activity and reduce “screen time”.Maintain calorie balance throughout all stages of life.Prevent obesity through better eating and physical activityMonitor food and beverage intake, physical activity and body weight.Reduce portion size.When eating out, make better choices.Limit screen time.
4 3. Reduce sodium, fats and added sugars, refined grains and alcohol. Reduce sodium intake to 2,300 milligrams per dayThat’s only about ½ tsp.!Too much sodium increase the risk of high blood pressureSodium is usually added to processed foods, beverages and diet drinks4,000 mg = about 1 tsp.
5 4. Increase vegetables, fruits, whole grains, milk, seafood and use oils in place of solid fats. Choose 8 oz. of seafood products in the place of some meat and poultry per week.Choose seafood products in place of some meat/poultry. (At least 8 oz. per week for teens and adults.)
6 5. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level.Building healthy habits NOW will affect you LATER!
7 6. Include physical exercise as part of healthy eating patterns. 6-17 year olds should be active at least 60 minutes or more each day