Nutrition 2000:Nutrition 2000:Dietary Guidelines for the Dietary Guidelines for the

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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 inches2) X 705– BMI 18.5-25=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 activeeach 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!