Dietary Guidelines cont1] Adequate nutrients within calorie needs- "Get the most for your calories!"
- Consume a variety of nutrient-dense foods
- Eat a balanced diet
o Limit ...?
2] Weight Management- Achieve and maintain (healthy) weight
o Energy balance
- Prevent gradual weight gain over time
3] Physical Activity- Engage in regular physical activity
o 30 - 90 minutes/day
- Reduce sedentary activities
- Achieve physical fitness
4] Food Groups to Encourage- Fruits, vegetables, whole grains (high in fiber)
- Low/non-fat milk
5] Fats- Limit total fat, saturated fat, trans fat, and cholesterol
6] Carbohydrates- Choose fiber-rich fruits, vegetables, and whole grains
- Limit added sugar
- Consume sugar and starch-containing foods and beverages less frequently
7] Sodium and Potassium- Consume less than 1 teaspoon of salt per day
- Eat more potassium-rich foods
o fresh fruits and vegetables
8] Alcoholic Beverages- If used, do so sensibly and in moderation
o Women: up to one drink/day
o Men: up to 2 drinks/day
- Should be avoided by some individuals
9] Food Safety- Keep food production area and hands clean
- Separate raw from ready-to-eat foods
- Cook to proper/safe temperature
- Chill perishable foods promptly, defrost properly
- Avoid raw milk/milk products, raw meat/eggs, raw sprouts
The Forgotten Guideline/10] Enjoy Your FoodWEBSITE THAT WILL HELPFormerly MyPyramid, now ChooseMyPlate
