Download DIETARY GUIDELINES for AMERICANS

Scientists are finding more and more reasons why the phrase “YOU ARE WHAT YOU EAT”
to be true! We have always known that a good diet forms the basis for a healthy life. Now,
new research is showing the vital role good nutrition plays in the prevention of major
diseases like, cancer, heart disease, diabetes, hypertension and osteoporosis. The United
States government has reviewed all the available nutrition information and issued:
DIETARY GUIDELINES for AMERICANS….Eight recommendations for a diet to
improve your health and well-being. This is the best advice the experts can give you and
your family.
DIETARY GUIDELINES for AMERICANS Build a Healthy Plate by:
1 – MAKE HALF YOUR *PLATE* FRUITS & VEGETABLES
Vary your fruit and vegetable choices and EAT A RAINBOW OF COLORS. Choose fresh, frozen,
canned, or dried fruits and vegetables. FRESH AND FROZEN ARE NORMALLY THE BEST CHOICES.
Buy seasonal fruits and vegetables, which typically cost less and offer peak flavor. Skip the
varieties made with sauces or added sugar. Use fresh fruit as snacks, salads or desserts. Limit
fruit juices due to the concentrated amounts of sugar they contain and choose WHOLE OR
CUT-UP fresh fruit. Keep raw, cut-up, ready-to-eat vegetables handy for quick snacks also. You
may steam, bake or roast vegetables and season with herbs and spices for delicious dishes.
Daily range for teens: Vegetables 2 – 3 ½ cups; Fruits 1 ½ - 2 cups
*Refers to: Using a 9-inch plate!
2 – MAKE AT LEAST HALF YOUR GRAINS WHOLE
Our main source of ENERGY comes from eating COMPLEX CARBOHYDRATES which are: grains,
breads, cereals, pastas, rice, corn, potatoes, and many fruits. Nutritionists call these foods
NUTRIENT DENSE, because they provide lots of nutrients and few calories. Refined or enriched
grains are over-processed at the mill which removes fiber, bran and valuable nutrients such
as iron, potassium, magnesium and vitamins. It’s best to choose 100% WHOLE GRAINS. You
could also try less common whole grains such as bulgur or quinoa. Substituting COMPLEX
CARBOHYDRATES for fatty and/or sugary foods is a good way to REDUCE calories and to
INCREASE your vitamins and minerals. Make half of your grains WHOLE GRAIN!
Daily range for teens: 5 – 9 ounces total grains with half being WHOLE GRAINS!
Fiber is contained in complex carbohydrates. It’s the part our bodies cannot digest. For
example: the stringy part of celery. It helps your digestive tract to work properly. Fiber occurs
plentifully in plant foods like fruits, vegetables and whole grains. Read the ingredient list on the
Food Label and look for these words: whole wheat or oats, rolled oats, bran, wheat germ, nuts,
or raisins. These are all good sources of fiber.
3 – SWITCH TO SKIM OR 1% MILK
They have the same amount of calcium and other essential nutrients as whole milk, but less fat
and calories.
Daily recommendations for teens: 3 cups
4 – VARY YOUR PROTEIN FOOD CHOICES
Choose a variety of protein foods not just red fatty meats. Other foods high in protein are
seafood, poultry, dried beans and peas, nuts, lean red meats, and eggs. Keep meat and
poultry portions small and LEAN. Trim away all of the visible fat from meats and poultry before
cooking. The best cooking methods are: broiling, grilling, roasting, poaching and boiling. Limit
frying because it adds extra fat. Daily range for teens: 5 – 6 ½ ounces.
5 – CUT BACK ON FOODS HIGH IN SOLID FATS, ADDED SUGARS, AND SALT
Use the following foods as occasional treats DO NOT eat them every day: cakes, cookies, ice
cream, candies, sweetened drinks, pizza, fatty meats like ribs, sausages, bacon and hot dogs.
- Avoiding too much saturated fat, trans fat and cholesterol
A diet high in fat may increase your risk of developing heart disease, obesity and certain forms of
cancer. Today, the average American gets about 40-50 percent of all calories from fat! Most
health professionals agree that total fat intake should be reduced to 30 percent or less of your
daily calories. The easiest way to lower fat calories is to substitute low-fat foods for those that tend
to be high in fat. You could….choose lean meats, eat poultry without skin, substitute fish for red
meats, serve legumes (dried peas and beans) in salads, or have lentil / pea soups, use low-fat or
no-fat dairy products like skim milk or low-fat cheeses, add less fat to food, trim off all visible fat
before you cook, broil instead of frying, and finally, READ THE FOOD LABEL to find out about the
type and the amount of fat contained in the food you are eating!
Limit total fats/oils to 5 – 8 teaspoons.
The amount and type of fat in your diet may influence the amount of cholesterol in your blood!
A reduction of total fat in the diet has been found to lower blood cholesterol, particularly if
SATURATED AND TRANS FATS are reduced. SATURATED and TRANS FATS are found in butter, fat in
meats and dairy products, coconut or palm oil, partially hydrogenated oils or shortening and
margarines. SATURATED FATS and TRANS FATS tend to INCREASE blood cholesterol levels.
Cholesterol CLOGS your arteries, which causes strokes and heart attacks! On the other hand,
UNSATURATED FATS tend to LOWER your blood cholesterol levels. Canola oil and olive oil are the
two best UNSATURATED FATS to cook with. Corn oil, soybean oil, cottonseed oil, safflower oil and
peanut oil also will help lower blood cholesterol levels.
– Avoiding too much sugar
To most people “sugar” means white table sugar. Actually, “sugar” means all forms of sweeteners
and includes: white, brown and raw sugars, corn syrup, honey and molasses. Sugars are SIMPLE
CARBOHYDRATES. Sugars provide energy (calories) but few nutrients.
Foods with lots of calories but few nutrients are called EMPTY CALORIE FOODS!
Daily range for teens: 120 – 360 calories.
Soft drinks and sweetened beverages, candy and prepared desserts provide most of the sugar in
the American diet, but DO NOT provide essential nutrients. These foods can contribute to excess
body weight. Sugar has been blamed for obesity, diabetes, heart disease and hyperactive
behavior in young children. Research is still debating this claim. The MAJOR PROBLEM from
eating too much sugar is TOOTH DECAY.
To reduce sugar in your diet:
Eat fresh fruit instead of candy or sugary desserts
Add less sugar to your food
Cut back on the number of soft drinks or sugary beverages
Read the food label – choose items low in sugar!
– Avoiding too much sodium / salt
It is estimated that each day we consume, on the average, 1 – 3 teaspoons of salt approximately
2,000 – 6,000 milligrams of sodium per day. Sodium is essential to good health but we actually
need very little each day, only 350 – 500 milligrams. Nutritionists used to recommend about a
1 teaspoon (2400 mg.) per day – Now, the latest research states 1500 milligrams or less is
considered “safe and adequate”. While the body can handle some excess sodium, too much
may be a problem for certain people who are salt-sensitive and prone to developing high blood
pressure. If you have a relative that has “high blood pressure”, you need to begin watching and
probably reducing your salt intake.
To reduce sodium in your diet:
Cook with less salt and use fewer sodium containing ingredients.
Season with herbs and spices instead of salt.
Taste your food before you salt it.
Read the food label – choose items low in salt or sodium.
It’s the total amount of sodium in your diet that counts…eating salty foods poses no problem
when your overall sodium intake is moderate. BE SENSIBLE!
6 – EAT THE RIGHT AMOUNT OF CALORIES FOR YOU
Being overweight has been associated with major threats to health like high blood pressure,
stroke, heart disease, diabetes and certain forms of cancer. If you would like to lose weight,
remember, the only way to do so is to BURN UP MORE CALORIES THAN YOU EAT. You must eat
less or increase your physical activities, better yet, do both. Find out how many calories YOU
need per day – Go to www.ChooseMyPlate.gov to find your calorie level.
Avoid oversized portions. Enjoy your food but eat less. Eating too fast or when your attention is
elsewhere may lead to overeating. When eating out, choose lower calorie menu options,
share a dish, or take home part of your meal. Cook more often at home, where you are in
control of what’s in your food. Use smaller plates, bowls, and glasses.
7 – BE PHYSICALLY ACTIVE YOUR WAY
Daily physical activity is important. Pick activities that you like and start by doing what you can,
at least 10 minutes at a time. Every bit adds up, and health benefits increase as you spend more
time being active. Limit screen time to 2 hours per day (excludes homework time)! Stop being a
couch potato! – Go OUTSIDE AND ENJOY THE WEATHER. GET ACTIVE!
8 – DRINK WATER INSTEAD OF SUGARY DRINKS
Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sport drinks
are a major source of added sugar and calories in the American diet.
BUILDING BLOCKS OF GOOD NUTRITION
SIX MAJOR NUTRIENTS
Every day, when you choose the meals and snacks that make up your daily diet, you provide
your body with NUTRIENTS – the chemical substances your body needs for growth, repair,
maintenance and the essential functions for all of your body’s systems. Food provides your
body with energy. A calorie is a measure of energy that is supplied by the food you eat.
To keep your body working at its best, you need nutrients from SIX major categories:
PROTEINS, CARBOHYDRATES, FATS, VITAMINS, MINERALS AND WATER
PROTEINS – are the body’s building blocks. They are essential for growth, maintenance and repair
of body tissues. The best quality protein comes from animal sources: meats, fish, poultry, eggs, and
milk products. There is some protein in plant foods such as cereals, grains, peas and beans but they
are not “complete” proteins. (They lack some of the essential amino acids.) Fortunately, you can
combine plant foods, such as eating rice with beans for a high-quality protein meal.
CARBOHYDRATES – are fuel for your body. This nutrient provides your main source of energy.
Good sources of carbohydrates include breads, cereals, grains, fruits and vegetables. Carbohydrates
also supply fiber, the part of the plant that you cannot digest. Fiber passes through your body
undigested, adding bulk to the diet, and helps with eliminating your body’s waste. Studies are
currently underway to determine the role certain types of fiber play in lowering blood cholesterol and
preventing the development of colon cancer.
FATS – help your body use proteins and carbohydrates efficiently. They cushion and protect
vital organs. They also help regulate body temperature and provide insulation. Fat-rich foods
are margarine, red meats, sausage, oils, cream, cheeses, mayonnaise, salad dressings, peanut butter,
and nuts. Fats are in almost all foods. You must be careful not to eat more of these than you need,
because excess fats are stored in the body and make you look fat, too! The Dietary Guidelines
recommends you eat fats and sweets sparingly!
VITAMINS – are organic substances which are essential for good health. Your body cannot make
vitamins. Eat plenty of fruits and vegetables to get needed vitamins! Vitamin B and Vitamin C are
needed daily, because your body cannot store them. Here are 4 vitamins you need to know about:
Vitamin A is important for healthy eyes and smooth skin. Eat dark green & yellow fruits &
vegetables.
Vitamin B helps with metabolism – the breaking down and usage of nutrients –needed for a
healthy nervous system, hair, and skin. Eat whole grains, lentils, potatoes, bananas.
Vitamin C helps the immune system and promotes healthy gum tissue. Eat citrus fruits, dark green
vegetables, especially broccoli and green peppers.
Vitamin D is known as the sunshine vitamin because sun exposure causes your body to make it.
It helps absorb calcium and phosphorus for building strong bones. Many foods are
fortified with Vitamin D due to few foods naturally contain it. Eat catfish, salmon, tuna
or liver.
MINERALS –like vitamins are needed in small amounts. There are many minerals - top three are:
Calcium builds strong bones and teeth. Eat dairy products and dark green vegetables.
Iron is needed for healthy blood. Eat meats& dark green vegetables.
Potassium regulates the pH and fluid balance of your body which helps with healthy blood
pressure, nervous system and brain function. Eat potassium rich-foods daily. Best sources are:
tomatoes, nuts, raisins, dried fruits, potatoes, peas & beans, bananas, leafy greens, dairy
products, citrus fruits, papayas, cantaloupes, watermelons, dark yellow vegetables.
WATER – is an essential part of every cell in your body. In fact, water makes up ¾ of your body
weight. You need water to regulate your body temperature and for every reaction that takes place
in your body. Drink 8 glasses of water, DAILY! Water is found in many foods, but the best source is
“drinking water”.