IMPROVING YOUR HEALTH THROUGH GOOD NUTRITION

Stella Nash, R.D., M.ARegional Nutrition

DirectorUSDA/FNS/MPRO

2010 Dietary Guidelines for Americans

Cornerstone of federal nutrition policy and nutrition education activities

Put forth by USDA and DHHS

Provide science-based advice for Americans ages 2 years and older to:› promote health › reduce the risk of major chronic diseases

2010 Dietary Guidelines for Americans

Encourages one to eat fewer calories, be more physically active, and make wiser food choices

The overall message revolves around three themes:› Balancing Calories› Foods to Increase› Foods to Reduce

2010 Dietary Guidelines for Americans

Describes a healthy diet as one that:› Emphasizes fruits, vegetables, whole

grains, and fat-free or low-fat milk and milk products

› Includes lean meats, poultry, fish, beans, eggs, and nuts

› Is low in saturated fats, trans fats, cholesterol, salt(sodium), and added sugars

MyPlate

The MyPlate icon is USDA’s primary food group symbol

Serves as a reminder to make healthy food choices and to build a healthy plate at mealtime

Identifies the five basic food groups

MyPlate

Vegetables

Fruits

Protein

GrainsDair

y

Grains (ounces equivalent)

Vegetables (cups) Fruit (cups) Dairy (cups) Protein (ounces equivalent)

Children 2-3 years old 3 1 1 2 2

4-8 5 1 1/2 1 to 1 1/2 2 1/2 4

Girls 9-13 5 2 1 1/2 3 5

14-18 6 2 1/2 1 1/2 3 5

Boys 9-13 6 2 1/2 1 1/2 3 5

14-18 8 3 2 3 6 ½

Women 19-30 6 2 1/2 2 3 5 1/2 **

31-50 6 2 1/2 1 1/2 3 5

51+ 5 2 1 1/2 3 5

Men 19-30 8 3 2 3 6 ½

31-50 7 3 2 3 6

51+ 6 2 1/2 2 3 5 1/2

Daily Servings From Food Groups

The amount of food you need to eat depends on your age, sex, and exercise

Recommended daily amounts based on a 2000 calorie diet

What Counts as an Ounce of Grains?

1 slice of bread ½ cup of cooked cereal or pasta 1cup of ready to eat cereal

Why are Grains Important?

Gives you fiber

Contains carbohydrates which converts into energy and fuel for your body

Make half of your grains whole› whole is better than refined› Processing takes away nutrients

What Counts as a Cup of Vegetables?

1 cup of raw or cooked vegetables

1 cup of vegetable juice

2 cups of raw leafy greens-need more because wilts and condenses when cooked

Why Are Vegetables Important?

Low in calories Also give your body essential vitamins and

nutrients Antioxidants that protect cells from damage High in fiber (good for digestion and

metabolism) The darker the green the better for you

“Taste the Rainbow” Red: Lycopene

may help reduce risk of several types of cancer, especially prostate cancer

Orange/yellow: Carotenoids help reduce risk of cancer, heart attacks, and improve

immune system

Green: Chlorophyll and Leutin Keep eyes healthy, reduce risk of cataracts and age-

related macular degeneration, which can lead to blindness if untreated

Blue/purple: Anthocyanins Act as powerful antioxidants that protect cells from damage, help

reduce risk of cancer, stroke, heart disease Improve memory function and healthy aging

What counts as a cup of fruit?

Any fruit or 100% juice

Why Are Fruits Important?

Gives your body essential nutrients and vitamins› Fiber› Potassium› Vitamin C› Folic Acid

Many have antioxidants that are good for your heart ex: grapes

Boosts immune system

What counts as a cup of Dairy?

1 8oz. glass of milk or soy beverage 1 cup of yogurt 1 ½ oz. natural cheese OR

2oz. Processed cheese

Why is Dairy important?

Provides:› Calcium› Vitamin D› Potassium› Protein› Many more!

Gives you strong bones Prevents osteoporosis and arthritis Helps for a healthy pregnancy

What counts as an ounce of Protein? 1 oz. meat, poultry, fish ¼ cup of cooked beans 1egg 1tbsp. Peanut butter

Why is Protein Important?

Contains Amino acids › Assists in building and preserving body muscle and tissue› Helps build and maintain bones, muscles, skin› Breaks down food and to repair cells and generate new ones

Proteins from meat and other animal products are complete proteins› Supply all of the amino acids the body cannot make on its

own

Plant proteins are incomplete› Need to combine with others to get all necessary nutrients

Proteins are also found in some foods in other food groups (milk and milk products)

Tips for Vegetarians

1. Eat beans, peas, nuts, soy products(tofu, tempeh), for protein

2. Bone up on Calcium- Soy milk, calcium-fortified breakfast cereals, orange juice, dark-green leafy vegetables (collard greens, turnips, mustard greens)

3. Enjoy nuts

4. Get your vitamin B12

5. Alter popular non-vegetarian dishes

Why is a Balanced Diet Important? Reduces risk of getting diseases

Helps maintain a healthy weight

Mood increases (happier, calmer)

Reduces stress

Improves memory and brain function

The “Perfect” Plate

Make half your plate fruits and vegetables

Switch to skim or 1% milk

Make at least half of your grains whole

Vary your protein food choices

Keep meat and poultry portions small and lean

Fats and Sodium

Saturated fat› Bad fats

Unsaturated fat› Good fats

Choose foods and drinks with little or no added sugars

Eat less of foods that are high in solid fats

Keep track of amount of sodium in foods you buy (it all adds up!)

Key to Success?

Everything in MODERATION

It’s okay to splurge occasionally› Cannot deprive yourself completely

Learn to snack healthy to resist cravings› keeps you fulfilled longer› apple vs. potato chips

Drink water instead of sugary drinks

Food Safety

Prevent cross-contamination-Hand washing-Wash surfaces-Rinse products- wash cutting boards and appliances after working with meat and produce (rephrase?)

QUESTIONS?

For more Information

www.ChooseMyPlate.gov www.nutrition.gov www.cnpp.usda.gov/dietaryguidelines.htm