Dietary Guidelines 2010
7th Grade
Portion Size Comparison
• 1 pancake
• ½ cup of grapes
• 2 tablespoons of
peanut butter
• 1 serving of chicken
• ½ cup of fruit
• 1 serving of butter
•
•
•
•
•
•
1 cup of green salad
½ cup of rice
½ cup broccoli
1 ½ ounces of cheese
1 cup of pasta
1 glass of milk
What is a "Healthy Diet"?
The Dietary Guidelines describe 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
Caloric Balance
The balance between
calories consumed in
foods and beverages
and calories expended
through physical activity
and metabolic
processes.
Nutrient Density
Nutrient-dense foods and
beverages provide
vitamins, minerals, and
other substances that
may have positive health
effects with relatively few
calories.
All vegetables, fruits,
whole grains, seafood,
eggs, beans and peas,
unsalted nuts and seeds,
fat-free and low-fat milk
and milk products, and
lean meats and poultry
(when prepared without
adding solid fats or
sugars) are nutrientdense foods.
Balancing Calories to Manage
Weight
http://www.choosemyplate.gov/guidelines/index.html
Foods and Food Components to
Reduce
http://www.choosemyplate.gov/guidelines/index.html
Foods and Food Components to Reduce
Foods and Nutrients to Increase
http://www.choosemyplate.gov/guidelines/index.html
Foods and Food Components to Reduce
Eat this
Use this
Not that
Not that
Building Healthy Eating Patterns
Key Recommendations:
• Select an eating pattern that meets nutrient needs
over time at an appropriate calorie level.
• Account for all foods and beverages consumed and
assess how they fit within a total healthy eating
pattern.
• Follow food safety recommendations when preparing
and eating foods to reduce the risk of foodborne
illnesses.
Specific Recommendations
• Limit calorie intake to the
amount needed to attain or
maintain a healthy weight
for adults, and for
appropriate weight gain in
children and adolescents.
• Consume foods from all
food groups in nutrientdense forms and in
recommended amounts.
• Reduce intake of solid fats
(major sources of saturated
and trans fatty acids).
Specific Recommendations
• Replace solid fats with
oils (major sources of
polyunsaturated and
monounsaturated fatty
acids) when possible.
• Reduce intake of added
sugars.
Specific Recommendations
• Reduce intake of
refined grains and
replace some refined
grains with whole
grains.
• Reduce intake of
sodium (major
component of salt).
Specific Recommendations
• Increase intake of
vegetables and fruits.
• Increase intake of whole
grains.
• Increase seafood intake
by replacing some meat
or poultry with seafood.
Specific Recommendations
Increase intake of milk
and milk products and
replace whole milk and
full-fat milk products
with fat-free or low-fat
choices to reduce solid
fat intake.