Download 5.02B Key and General Recommendations Graphic Organizer

5.02B Key and General Recommendations Graphic Organizer
Teacher Background: Refer to the Internet and Google “the Dietary Guidelines for Americans” for
additional information.
TOPIC
BALANCING CALORIES
TO MANAGE WEIGHT
FOODS AND FOOD COMPONENTS
TO REDUCE
KEY RECOMMENDATIONS
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Improve eating and physical activity to prevent and/or reduce overweight and obesity.
Control total calorie intake to manage body weight.
Increase physical activity and reduce time spent in sedentary behaviors.
Maintain appropriate calorie balance during each stage of life.
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Reduce sodium intake to less than 2,300 mg; to 1,500 among persons 51 and older and
those of any age who are African American or have hypertension, diabetes, or chronic
kidney disease.
Consume less than 10% of calories from saturated fatty acids; replace with monoand/or polyunsaturated fatty acids.
Consume less than 300 mg per day of dietary cholesterol.
Consume as little trans fats as possible; limit synthetic sources and other solid fats.
Reduce intake of calories from solid fats and added sugars.
Limit consumption of refined grains, especially those containing solid fats, added
sugars, and sodium.
Consume alcohol in moderation – 1 per day (women); 2 per day (men) AND only by
adults of legal drinking age.
Increase vegetable and fruit intake.
Eat a variety of vegetables, especially dark green, red, and orange vegetables and beans
and peas.
Half of all grains consumed should be whole grains.
Increase intake of fat-free or low-fat milk and milk products.
Choose a variety of protein foods – seafood, lean meat and poultry, eggs, beans and
peas, soy products, and unsalted nuts and seeds.
Increase amount and variety of seafood; substitute for some meat and poultry.
Increase foods low in solid fats and calories; replace solid fats with oils.
Choose foods with more potassium, dietary fiber, calcium, and vitamin D.
Select an eating pattern that meets nutrient needs and appropriate calorie levels over
time.
Assess how ALL foods and beverages fit into a total healthy eating pattern.
Follow safety recommendations when preparing and eating foods to reduce risk of
foodborne illness.
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FOODS AND FOOD COMPONENTS
TO INCREASE
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BUILDING HEALTHY EATING PATTERNS
TOPIC
PHYSICAL ACTIVITY
CHILDREN
AGES 2 – 5 YEARS
PHYSICAL ACTIVITY
CHILDREN AND ADOLESCENTS
AGES 6 YEARS AND OLDER
PHYSICAL ACTIVITY
ADULTS
18 – 64 YEARS
PHYSICAL ACTIVITY
ADULTS
AGES 65 YEARS AND OLDER
TOPIC
WOMEN CAPABLE OF
BECOMING PREGNANT
WOMEN WHO ARE PREGNANT
OR BREASTFEEDING
INDIVIDUALS
AGES 50 YEARS AND OLDER
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GENERAL RECOMMENDATIONS
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No specific recommendation; young children should play actively several times each
day.
Activities should be appropriate for their age, enjoyable, and offer variety.
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60+ minutes per day
Activities should be appropriate for their age, enjoyable, and offer variety.
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At least 150 minutes per week of moderate-intensity physical activity; musclestrengthening activities 2 or more days a week.
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Follow the adult guidelines; be as physically active as abilities and conditions allow.
RECOMMENDATIONS FOR SPECIFIC GROUPS
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Choose foods with supply of heme iron (more readily absorbed) and enhancers of iron
absorption such as vitamin C-rich.
Consume 400 mcg per day of synthetic folic acid in addition to forms of folate in diet.
Consume 8-12 ounces of seafood per week from a variety of types.
Do NOT eat tilefish, shark, swordfish, and king mackerel; limit white albacore tuna to
6 ounces per week.
If pregnant, take iron supplements as recommended by health care provider.
Reduce sodium intake to 1, 500 mg.
Consume foods fortified with Vitamin B12, such as fortified cereals or dietary
supplements.
7045 Foods I Unit B-Food Choices, Health, Resources, and Meal Preparation Summer 2010 Version 2
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