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Module 2 – The Body and Nutrition
LESSON 2.2
Dietary Guidelines
Objectives
At the end of Lesson 2.2, students will be able to:
l Define the term “calorie” and explain how the body uses calories.
l Interpret a nutrition facts label and understand the importance of
“percent daily value” information.
l Describe the MyPlate guidelines and understand how to adapt them
for personal use.
l Identify and describe the major food groups: grain, vegetable, fruit, dairy
and protein foods, as well as oils.
l Explain why it is important to limit consumption of empty calories, such
A
as added sugars and solid fats.
calorie is a unit that measures how much energy you get from a serving
of food. Your body needs a certain amount of calories to function and
provide you with the energy you need for physical and mental activities.
The total number of calories you need each day depends on your age,
gender and daily level of physical activity. People with active lifestyles will
need more calories than people with sedentary lifestyles because they are
burning more calories. Consuming more calories than you use can lead
to weight gain, while consuming fewer calories than you use can lead to
weight loss. Balancing the number of calories you eat with the number you
burn through physical activity will help you maintain a healthy weight. The
Dietary Guidelines for Americans, 2010 warns that many Americans are in
calorie imbalance—that is, they consume more calories than they expend.
The key to weight management is balancing your calorie needs.
The number of calories you eat isn’t the only thing to consider—you must
also think about the source of your daily calories. Processed foods can be
loaded with excess sodium or sugar and contain few healthy nutrients.
A healthier choice (such as fruits, vegetables or whole grains) might have
the same number of calories but also provide vitamins, minerals and fiber.
Many people consume more calories than they need, but don’t get the
recommended amounts of nutrients. It’s healthiest to choose nutrientdense
foods or foods that provide substantial amounts of vitamins and
minerals and relatively few calories. Avoid foods that are high in calories
but low in nutrients.
Continued on the next page
Quick Notes
calorie
a unit that measures how
much energy you get from
a serving of food
nutrient-dense food
a food that is high in
nutrients but low
in calories. Vegetables, fruits,
whole grains, seafood, eggs,
beans and peas, unsalted nuts
and seeds, fat-free and lowfat
milk and milk products,
lean meats and poultry are
all nutrient-dense foods—as
long as they are prepared
without added fats or sugars
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Module 2—The Body and Nutrition
LESSON 2.2—Dietary Guidelines
2.2-5
LESSON 2.2 Dietary Guidelines
CALORIES
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Module 2—The Body and Nutrition
LESSON 2.2—Dietary Guidelines
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Dietary Guidelines LESSON 2.2
CALORIES CONTINUED
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T
he tables below provide a guideline for the total number of calories that a teen should consume each day,
based upon the person’s gender, age and physical activity level. These are estimates provided by the Dietary
Guidelines for America, 2010. More precise calculations of your individual calorie needs can be determined
using online tools available at <www.choosemyplate.gov>.
Recommended Daily Calories
Males
Age
Activity Level
Sedentary Moderately Active Active
12 1,800 2,200 2,400
13 2,000 2,200 2,600
14 2,000 2,400 2,800
15 2,200 2,600 3,000
16 2,400 2,800 3,200
17 2,400 2,800 3,200
18 2,400 2,800 3,200
Females
Age
Activity Level
Sedentary Moderately Active Active
12 1,600 2,000 2,200
13 1,600 2,000 2,200
14 1,800 2,000 2,400
15 1,800 2,000 2,400
16 1,800 2,000 2,400
17 1,800 2,000 2,400
18 1,800 2,000 2,400
Sedentary: Less than 30 minutes a day of moderate physical activity
Moderately active: 30 to 60 minutes a day of moderate physical activity
Active: 60 or more minutes a day of moderate physical activity
B
y law, every processed food item—including breads, cereals, canned and frozen foods, snacks,
desserts and drinks—must have a Nutrition Facts Label. These labels provide information that
can help you choose healthier foods. Each label is regulated by the Food and Drug Administration
(FDA) and follows a standard format.
The sections on this sample label have been numbered. See the next page for more information
on each numbered section.
Sample Label for Macaroni and Cheese
Continued on the next page
LESSON 2.2 Dietary Guidelines
NUTRITION FACTS
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LESSON 2.2—Dietary Guidelines
2.2-7
1 Serving Size
A serving size is a standard measurement of a particular food. Pay attention to the
serving size as well as the number of suggested servings per container and compare
that with the actual amount of food you eat. For example, the serving size on the
sample label is one cup. If you were to eat two cups, you would be consuming double
the calories and nutrients listed on the label.
2 Calories
This section gives the number of calories in a serving and the number of those calories
that come from fat. In this example, the total calorie count (250 per serving) is moderate,
but 44% of those calories (110) are from fat! Most people should get about 30% of their
total daily calories from fat.
Here is a good rule of thumb for measuring whether a food is low, moderate or high
in calories:
40 to 90 calories per serving = a low-calorie food
100 to 300 calories per serving = a moderate-calorie food
400 or more calories per serving = a high-calorie food
3 and 4 Nutrients
These sections tell you how much of several different nutrients are in the product. In
general, you should limit the amount of fat, cholesterol and salt (sodium) that you eat.
Make sure that you get enough dietary fiber, vitamins and minerals.
5 Footnote
This section explains how many grams of total fat, saturated fat, cholesterol, sodium,
carbohydrates and fiber you should aim for each day. This will vary depending on how
many daily calories are appropriate for someone of your age, gender and activity level.
Food labels show values for diets of 2,000 and 2,500 calories per day. You can use them
to estimate the amount of these nutrients that is healthy for you.
6 Percent Daily Value (PDV)
PDV tells you what percentage of the daily recommended amount of each nutrient a food
item provides. For example, this sample label shows that the food provides 10% of the
recommended amount of daily carbohydrates and 20% of the calcium. These numbers
are based on the diet of someone who eats 2,000 calories per day.
Module 2—The Body and Nutrition
LESSON 2.2—Dietary Guidelines
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Dietary Guidelines LESSON 2.2
NUTRITION FACTS CONTINUED
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I
n 2010, the US Department of Agriculture updated
the suggested dietary guidelines, replacing the old
food pyramid with a simple, clear food guidance
system known as MyPlate. MyPlate focuses not only
on a healthy diet, but also a healthy lifestyle that
includes daily exercise. It emphasizes three main
tenets of a healthy lifestyle: maintain a calorie balance
over time, focus on consuming nutrient-dense foods
and limit unhealthy nutrients such as salt, sugar and
trans fats. Here are descriptions of each of these
themes, as well as the new MyPlate graphic.
Maintain Calorie Balance
Everyone needs to eat calories to survive—the trick
is consuming the right number of daily calories for
your age, gender and activity level. To maintain a
healthy weight, the number of calories consumed
each day should roughly equal the number burned
through physical activity. To lose weight, you must
consumer fewer calories than you burn through exercise.
You can improve the “calories in” side of the equation by choosing healthier foods and by avoiding
oversized portions. To boost the “calories out” side, aim for at least 60 minutes of moderate to vigorous
physical activity each day. You don’t have to do all 60 minutes in a row—breaking exercise into several
sessions throughout the day will still burn those calories. Walking, running, swimming, biking, weight
lifting and playing sports are all excellent choices for active teens.
Focus on Nutrient-Dense Foods
Nutrient-dense foods are those that contain many healthy nutrients without a lot of added sugar,
salt or fat. Fruits and vegetables are low-calorie foods that contain many important vitamins and
minerals; whole grains are also great sources of fiber and other nutrients. MyPlate recommends
choosing low-fat or non-fat dairy products because they contain the same amount of calcium
without extra saturated fat.
Limit Unhealthy Nutrients
Most Americans consume far too much sodium and sugar, which can lead to serious health problems
such as obesity, heart disease and diabetes. MyPlate advocates checking food labels and choosing the
products with the lowest amount of sodium. Teens should also opt for water instead of sugary drinks
such as soda or energy drinks.
LESSON 2.2 Dietary Guidelines
EXPLORING MyPLATE
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2.2-9
Quick Notes
What does the grain group include?
The grain group includes bread, cereal, rice, pasta, crackers and other
foods made from wheat, rice, oats, cornmeal or barley. Grains are divided
into whole grains, which contain the entire grain kernel and refined grains,
which have been milled. The milling process removes the bran and germ—
as well as many nutrients, such as fiber, iron and B vitamins. This is why
whole grains are a healthier choice than refined versions (for example,
brown rice is healthier than white rice). Examples of whole grains are
buckwheat, bulgur, oatmeal, wild rice and whole-wheat versions of
bread, crackers, pasta and tortillas.
What are the benefits?
Grains provide complex carbohydrates that give your body energy.
Whole grains help reduce the risk of coronary heart disease and other
chronic diseases and are an excellent source of dietary fiber.
What is the recommended intake for teens?
6 to 8 ounces per day—at least half of which should be whole grains
How much food is that?
A 1-ounce serving of grains is roughly equal to a slice of bread, a cup of
ready-to-eat cereal flakes or about ½ cup of cooked pasta or rice. Always
check the portion sizes of grain foods. For example, an entire bagel may
be 3 or 4 ounces and a restaurant serving of pasta can be 3 cups or more—
that’s an entire day’s worth of grains on one plate!
What healthy habits should I follow?
l Check the ingredient list for the words “whole” or “whole-grain.”
l Choose whole grain, multigrain or cracked wheat breads over
white flour breads.
l Look for whole-grain rice, pasta, crackers or breakfast cereals.
l Try new healthy grains, such as quinoa, bulgur or whole-wheat
couscous. Look for them in the health food section of your
grocery store.
whole grains
grains that contain the entire
grain kernel
refined grains
grains that have been
processed to remove the
bran and germ, along with
many nutrients
Module 2—The Body and Nutrition
LESSON 2.2—Dietary Guidelines
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Dietary Guidelines LESSON 2.2
THE GRAIN GROUP
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What does the vegetable group include?
Vegetables are organized into five subgroups based on their
nutritional content:
l dark green, such as broccoli, spinach, kale and romaine lettuce
l red and orange, such as carrots, sweet potatoes,
tomatoes and pumpkin
l starchy vegetables, such as white potatoes, corn and green peas
l dry beans and peas, such as kidney beans, pinto beans,
legumes and chickpeas
l other vegetables, such as green beans, celery, cabbage
and zucchini
What are the benefits?
Vegetables provide a variety of nutrients, such as vitamins A, C and E, folic
acid and fiber. Some vegetables reduce the risk of health problems like
heart disease and high cholesterol. Vegetables rich in potassium, such
as sweet potatoes, spinach and kidney beans, may help maintain healthy
blood pressure.
What is the recommended intake for teens?
2½ to 3 cups per day
Over the period of a week, you should eat approximately:
l 1½ to 2 cups of dark green vegetables
l 5½ to 6 cups of red and orange vegetables
l 1½ to 2 cups of legumes (plants in the pea, bean or
pod family, such as soybeans, lentils, chickpeas or peas)
l 5 to 6 cups of starchy vegetables
l 4 to 5 cups of other vegetables
Continued on the next page
Quick Notes
legumes
plants in the bean, pea
or pod family
LESSON 2.2 Dietary Guidelines
THE VEGETABLE GROUP
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How much food is that?
A ½-cup equivalent is ½ cup of cut-up raw or cooked vegetable, one cup of raw leafy vegetable
or ½ cup of vegetable juice.
What healthy habits should I follow?
l Make half of your plate fruits and vegetables.
l Vary your veggies. Eating a variety of vegetables will ensure that you get all the different
nutrients you need.
l Eat more dark green vegetables, red and orange vegetables and dry beans and peas.
Minimize the amounts of starchy vegetables—such as white potatoes, corn and green peas.
l Include vegetables in snacks, lunch and dinner. Try having carrot sticks or cherry tomatoes
with light dressing as a snack, having a sandwich with veggies for lunch and including
several vegetable sides or a salad with dinner.
l Use romaine, spinach or other dark leafy greens in salads. Add dark green or orange
vegetables to soups, stews, casseroles and stir-fries.
l At restaurants, substitute a green salad for fries or chips.
l Try a main dish salad for lunch or dinner.
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LESSON 2.2—Dietary Guidelines
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Dietary Guidelines LESSON 2.2
THE VEGETABLE GROUP CONTINUED
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What does the fruit group include?
The fruit group consists of any fruit or 100% fruit juice.
Fruits may be fresh, canned, frozen or dried and may be whole,
cut-up or pureed.
What are the benefits?
Fruits provide a variety of nutrients, including vitamins A and C,
folic acid, simple carbohydrates and fiber. Some fruits may help
to reduce the risk of chronic diseases. Potassium-rich fruits, such
as prunes, bananas, cantaloupe, dried peaches or apricots, orange
juice and plantains, may help to maintain healthy blood pressure.
What is the recommended intake for teens?
1½ to 2 cups per day
How much food is that?
A ½-cup equivalent is ½ cup of fresh, frozen or canned fruit, a
medium piece of fruit, ¼ cup of dried fruit or ½ cup of fruit juice.
What healthy habits should I follow?
l Make half of your plate fruits and vegetables.
l Eat a variety of fruits to get a wide variety of nutrients.
l Go easy on fruit juices, as they can be very high in sugar.
Keep the amount of fruit juice you consume to less than
half of your total fruit intake.
l Add fruit to salads (such as strawberries or mandarin
oranges) or cereals.
l Have fruit with low-fat yogurt dip or a baked apple
for dessert instead of ice cream or cake.
l Try a fruit smoothie for breakfast.
l Carry an apple, pear, orange or other fruit in your backpack in case you need
a snack. That way, you won’t be tempted to hit the vending machine.
l Choose fruits canned in juice or water over those canned in light or heavy syrup.
LESSON 2.2 Dietary Guidelines
THE FRUIT GROUP
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Did You Know?
Here are some delicious choices
from the fruit group. Have
you tried them all?
apple
apricot
banana
blackberry
blueberry
cherry
clementine
date
grape
grapefruit
guava
kiwi
kumquat
lemon
lime
mango
melon
nectarine
orange
papaya
peach
pear
persimmon
plum
pineapple
pomegranate
raisin
raspberry
strawberry
tangerine
Quick Notes
What does the dairy group include?
The dairy group consists of all liquid milk products, yogurt, cheese and ice
cream. Foods made from milk that have little or no calcium, such as cream
cheese, cream and butter, are not part of the dairy group.
What are the benefits?
Dairy products are the primary source of calcium, a mineral that is
important for bone and dental health. Many products in the dairy group
contain vitamin D, which helps the body maintain proper levels of calcium
and phosphorous, thereby helping to build and maintain bones. It’s very
important to get enough calcium now because the bones are still growing
during the teen years—the more calcium you get now, the stronger your
bones will be throughout life. This helps prevent osteoporosis, a disease
that causes deterioration and weakening of bone tissue and increases the
risk for fractures and pain. Milk and yogurt also contain potassium, which
may help to maintain healthy blood pressure.
What is the recommended intake for teens?
3 cups per day
How much food is that?
A 1-cup equivalent is a cup of milk or yogurt, 1½ ounces of natural
cheese or 2 ounces of processed cheese.
What healthy habits should I follow?
l Choose low-fat or fat-free dairy products.
l Try snacking on low-fat yogurt, yogurt smoothies or a
bit of cheese and crackers.
l If you don’t drink milk, consume other calcium-fortified
foods and beverages. Soy milk, juice, cereal and bread
can be fortified. Also choose plants that are high in
calcium, such as dark green leafy vegetables.
osteoporosis
a disease that causes
deterioration and weakening
of bone tissue
Module 2—The Body and Nutrition
LESSON 2.2—Dietary Guidelines
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Dietary Guidelines LESSON 2.2
THE DAIRY GROUP
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What does the protein group include?
The protein group consists of meat, poultry, fish, eggs, nuts, dry beans
and peas. Dry beans and peas are included in both the vegetable and the
protein groups. Like meats, dry beans are excellent sources of iron and zinc.
They also contain lots of dietary fiber and nutrients such as folate.
What are the benefits?
Proteins provide a variety of nutrients, including protein, B vitamins, niacin,
riboflavin and iron. Many fish, such as salmon, trout and herring, provide
essential fatty acids. Fatty acids are the building blocks of fats. Essential
fatty acids cannot be produced in the body and must be obtained from
food. These substances help build cells, produce hormones and protect
against heart disease and stroke.
What is the recommended intake for teens?
5 to 6½ ounces per day
How much food is that?
A 1-ounce equivalent is an ounce of meat, poultry or fish, an egg,
a tablespoon of peanut butter, ½ ounce of nuts or ¼ cup of dry beans.
What healthy habits should I follow?
l Choose white meats (such as pork) and poultry over red meat.
l Vary your choices. Reduce the amount of red meat you eat
and replace it with more fish, beans, peas, nuts and seeds.
l Bake, broil or grill your meats. Cooking meat by frying or
breading adds fat and calories.
l Select the leanest meat cuts possible and choose ground
beef that is marked “extra lean” or at least 90% lean.
l Trim fat from meat and remove poultry skin before cooking
and eating. Drain fat from ground meats after cooking.
l Choose nuts as a snack, in salads or in main dishes.
l Try meatless main dishes a few nights a week, such as black
bean enchiladas, vegetarian chili or stir-fried tofu.
l Choose lean lunch meats like turkey or chicken over bologna
or salami, which contain more fat.
Quick Notes
essential fatty acids
the building blocks of fats
that cannot be produced
in the body and must be
obtained from food
LESSON 2.2 Dietary Guidelines
THE PROTEIN GROUP
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Module 2—The Body and Nutrition
LESSON 2.2—Dietary Guidelines
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Dietary Guidelines LESSON 2.2
OILS
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What do “oils” include?
While oils are not considered a food group, they are included in the MyPlate food guidance system because
they are a major source of vitamin E and essential fatty acids. Oils are fats that are liquid at room temperature,
like the vegetable oils used in cooking. Some foods, such as mayonnaise, certain salad dressings and soft
margarine, are mainly oil. In contrast, solid fats are oils that are solid at room temperature, like butter, stick
margarine and shortening. Solid fats contain more of the unhealthy saturated fats and trans fats than oils.
What are the benefits?
Fats supply energy and aid in the absorption of vitamins A, D, E and K. Some oils, such as olive and canola,
contain essential fatty acids that promote a healthy heart.
What is the recommended intake for teens?
5 to 6 teaspoons per day
How much food is that?
A 1-teaspoon equivalent is a tablespoon of low-fat mayonnaise,
2 tablespoons of light salad dressing or a teaspoon of vegetable oil.
What healthy habits should I follow?
l Keep your total oil/fat intake to 20% to 30% of your daily calories. Even though oils
are healthy, they still contain many calories. It’s important to limit how much you eat
to make sure you aren’t consuming more calories than you burn.
l Choose most of your oil/fats from healthy sources such as fish, nuts, seeds and
vegetables. Less than 10% of your calories should come from saturated fats.
l Choose fat-free, low-fat or lean meat, poultry and dairy products.
l Read food labels to select products that are lowest in saturated fat, trans fat and
cholesterol. Limit products that contain saturated fats, such as ground and processed
meats, full-fat cheese, cream, ice cream and fried foods.
l Limit foods containing partially hydrogenated vegetable oils, which contain trans fats.
Substitute vegetable oils for solid fats like butter, stick margarine, shortening or lard.
LESSON 2.2 Dietary Guidelines
EMPTY CALORIES
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LESSON 2.2—Dietary Guidelines
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What do “empty calories” include?
Empty calories are calories that come from added sugars and solid fat. They are “empty” because
they add lots of calories without many nutrients. Solid fats are fats that are solid at room temperature,
like butter, stick margarine and shortening. Solid fats contain more unhealthy saturated fats and/or
trans fats than oils. Trans fat, a partially hydrogenated vegetable oil, can be found in many fried or
packaged baked foods.
Sugars can be naturally present in foods (such as in fruit and milk) or it may be added to foods
during preparation or at the table. Added sugars include brown sugar, corn sweetener, corn syrup,
dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, lactose,
molasses, sucrose and syrup.
What are the risks?
Added sugars contain calories but few or no nutrients, which
increases the risk of obesity. Sugar also contributes to tooth decay
and cavities by providing an ideal surface for bacteria to thrive.
Solid fats and trans fats can raise cholesterol levels in the blood.
What is the recommended intake for teens?
Someone who is not physically active should limit empty calories to
160 to 265 calories per day. People who are highly physically active
have a larger limit for empty calories, but should still be careful
about limiting their intake.
What healthy habits should I follow?
l Choose and prepare beverages with little added sugar.
l Drink water instead of sugary beverages.
l Limit foods with saturated and trans fats.
l Choose low-fat or sugar-free versions of foods when available.
l Examine ingredient lists for added sugars.
l Limit sweet snacks and dessert.
l Eat unsweetened cereals, adding a small amount of sugar if desired.
l Use the Nutrition Facts label to choose products that are lowest in saturated fat, trans fat
and cholesterol.
One regular soda contains 8 to 10
teaspoons of sugar.
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LESSON 2.2—Dietary Guidelines
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Dietary Guidelines LESSON 2.2
SALT
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What does salt include?
Salt (sodium) is not a food group, but it is a common ingredient in many foods. Salt can be naturally
present in foods or added during processing, preparation or at the table. Salt provides flavor and is
usually sold as “iodized” salt, meaning that it contains the essential mineral iodine. Most of the salt
we eat comes from prepared foods such as chips, canned foods, lunch meat and soups.
What are the risks?
A small amount of iodine is necessary for maintaining the health of the thyroid gland. But too much
salt can cause fluid retention, elevated blood pressure and other metabolic imbalances. Consuming
excess salt increases the risk of high blood pressure, which can cause coronary heart disease, stroke,
congestive heart failure and kidney disease.
What is the recommended intake for teens?
Based on a 2,000 calorie diet, a teen should consume less than 1 teaspoon (2,300 mg) per day.
What healthy habits should I follow?
l Prepare foods from fresh ingredients. The majority
of salt in our diet comes from packaged food.
l Look for reduced-salt or unsalted items and always
check labels to choose foods with less salt (commonly
listed as sodium in the ingredients).
l Choose and prepare foods with little salt. Add flavor
with fresh herbs and spices instead.
l Eat foods high in potassium, such as leafy green
vegetables, fruit from vines and root vegetables.
Potassium counteracts some of the negative effects
of salt on blood pressure.
1. A calorie is a unit that measures how much energy you get from a serving of
food. Your body needs a certain number of calories each day to provide you with
enough energy for physical activities.
2. All processed foods must have a nutrition label that provides information about
the nutrients contained in the food. Check the label to find the food’s serving size
(a standard measurement of an amount of food), how many nutrients it contains
and the percent daily value (PDV) of each nutrient.
3. MyPlate is the USDA’s guidance system for achieving a healthy lifestyle.
It provides recommendations for exercise and the amount of food you should
consume from each food group. MyPlate emphasizes several basic steps to
health: maintain calorie balance, focus on nutrient-dense foods and avoid
unhealthy nutrients.
4. The grain group consists of foods made from wheat, rice, corn, oatmeal and other
grains. Whole grains or grains that contain the entire grain kernel, are healthier
than refined grains that have been processed to remove many nutrients.
5. The vegetable group contains five subgroups: dark green vegetables, red
and orange vegetables, starchy vegetables, dry beans and peas and other
vegetables. These items are high in nutrients and low in calories.
6. The fruit group consists of any fruit or 100% fruit juice. Fruits are also high in
nutrients and low in calories.
7. The dairy group includes liquid milk products, yogurt, cheese and ice
cream. These items are a primary source of calcium, an important mineral
that strengthens bones and helps prevent osteoporosis (a disease that
weakens bones