Guidelines for Healthy
Food Choices
Foods I
Obj. 5.02
Sources of Credible Nutrition and
Fitness Information
Dietary Guidelines for Americans
Provide science-based
nutrition and fitness
information.
 Revised every 5 years.
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1. Build a Healthy Plate
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Before you eat, think about what goes on
your plate or in your cup or bowl. Foods
like vegetables, fruits, whole-grains, lowfat dairy products and lean protein foods
contain the nutrient you need without too
many calories.
Build a Healthy Plate

Make half your plate fruits
and vegetables.
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Eat red, orange, and darkgreen vegetables, such as
tomatoes, sweet potatoes,
and broccoli, in main
dishes and side dishes.
Eat fruits and vegetables,
or unsalted nuts as snacksthey are nature’s original
fast foods.
Build a Healthy Plate
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Switch to skim or 1%
milk.
 Have
the same
amount of calcium and
other essential
nutrients as whole
milk, but less fat and
calories.
Build a Healthy Plate

Make at least half
your grains whole.
 Choose
100% wholegrain cereals, breads,
crackers, rice and
pasta.
 Check the ingredients
list on food packages
to find whole-grain
foods.
Build a Healthy Plate

Vary your protein food
choices.
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Twice a week, make
seafood the protein on your
plate.
Eat beans, which are a
natural source of fiber and
protein
Keep meat and poultry
portions small and lean.
2. Cut Back on Foods High in Solid
Fats, Added Sugars, and Salt.
Many people eat foods with too much solid
fats, added sugars, and salt (sodium).
 Add sugars and fats load foods with extra
calories you don’t need.
 Too much sodium may increase your
blood pressure.
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2. Cut Back on Foods High in Solid
Fats, Added Sugars, and Salt.
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Choose food and drinks
with little or no added
sugars
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Drink water instead of
sugary drinks. There are
about 10 packets of sugar
in a 12-oz can of soda.
Select fruit for dessert. Eat
sugary desserts less often.
Choose 100% fruit juice
instead of fruit-flavored
drinks.
2. Cut Back on Foods High in Solid
Fats, Added Sugars, and Salt.

Look out for salt (sodium)
in foods you buy
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Compare sodium in foods
like soup, bread, and
frozen meals-and choose
the foods with lower
numbers.
Add spices or herbs to
season food without adding
salt.
2. Cut Back on Foods High in Solid
Fats, Added Sugars, and Salt.

Eat fewer foods that are high in
solid fats.

Make major sources of
saturated fats-such as cakes,
cookies, ice cream, pizza,
cheese, sausages and hot
dogs-occasional choices, not
everyday foods.
 Select lean cuts of meats or
poultry and fat-free or low-fat
milk, yogurt, cheese.
 Switch from sold fats to oils
when preparing foods.
Sodium
Age 51 and under- less than 2,300 mg/day
 Age 51 and over- less than 1,500 mg/day
 African Americans, those with
hypertension, those with diabetes or
kidney disease- less than 1,500 mg/day

Fats
Less than 10% of calories from saturated
fats. Replace with monounsaturated and
polyunsaturated fats.
 Limit Trans Fatty Acids.
 Cholesterol- less than 300mg/day

3. Eat The Right Amount of
Calories for You
Everyone has a personal calorie limit.
Staying within yours can help you get to or
maintain a healthy weight.
 People who are successful at managing
their weight have found ways to keep track
of how much they eat in a day, even if they
don’t count every calorie.

3. Eat The Right Amount of
Calories for You

Enjoy your food but eat less.
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Get your personal daily calorie
limit at
www.ChooseMyPlate.gov.
and keep that number in mind
when deciding what to eat.
Think before you eat…is it
worth the calories?
Avoid oversized portions.
Use a smaller plate, bowl and
glass.
Stop eating when you are
satisfied, not full.
3. Eat The Right Amount of
Calories for You

Cook more often at
home, where YOU
are in control of
what’s in your food.
3. Eat The Right Amount of
Calories for You

When eating out, choose
lower calorie menu
options.
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Check posted calorie
amounts.
Choose dishes that include
vegetables, fruits, and/or
whole grains.
Order a smaller portion or
share when eating out.
3. Eat The Right Amount of
Calories for You
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Write down what you
eat to keep track of
how much you eat.
myfitnesspal.com
4. Be Physically Active Your Way

Pick activities that you like and start by
doing what you can, at least 10 minutes at
a time. Every bit adds up, and the health
benefits increase as you spend more time
being active.
Recommendations
Children 2-5 years- play actively several
times a day
 Children 6-17 years- 60+ minutes of
physical activity every day.
 Adults 18-64 years- at least 150 min/week
 Adults 65 and older-follow adult guidelines

Recommendations for Specific
Groups

Women capable of becoming pregnant
 Choose
foods that provide iron.
 400 mg/day of folic acid.
Recommendations for Specific
Groups

Women who are pregnant or
breastfeeding
 8-12
oz of seafood per week.
 Do not eat tilefish, shark, swordfish and king
mackerel (due to mercury levels)
 Take iron supplements
Recommendations for Specific
Groups

Individuals age 50 and older
 Reduce
sodium intake to 1,500 mg/day
 Consume foods fortified with vitamin B12
such as fortified cereals.
Use Food Labels to Help You Make
Better Choices


Most packaged foods
have a Nutrition Facts
label and an ingredients
list.
Check for calories. Be
sure to look at the serving
size and how many
servings you are actually
consuming. If you double
to servings you eat, you
double the calories.
Use Food Labels to Help You Make
Better Choices

Choose foods with
lower calories,
saturated fat, trans fat
and sodium.
Use Food Labels to Help You Make
Better Choices
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Check for added sugars
using the ingredients list.
When a sugar is close to
first on the ingredients
list, the food is high in
added sugars.
Some names for added
sugars include: sucrose,
glucose, high fructose
corn syrup, corn syrup,
maple syrup and fructose.
ChooseMyPlate
(Color in places on your sheet.)
Choosing My Plate

Introducing the New Food Icon: MyPlate YouTube
Fruits (Red)

Fruits are important
sources of
 potassium
 dietary
fiber
 vitamin C
 folate
Fruits: What Counts?
1 small apple =
1 cup fruit
¼ cup raisins =
½ cup fruit
1 medium bunch of
grapes (about 50) =
1½ cups fruit
1 large banana =
1 cup fruit
Vegetables (Green)

Vegetables are
important sources of
 potassium
 dietary
fiber
 folate
 vitamin
A
 vitamin E
 vitamin C
Vegetables: What Counts?
½ cup broccoli =
½ cup dark green
vegetables
1 cup baby carrots =
1 cup orange
vegetables
½ cup kidney beans =
½ cup dry beans
and peas
1 medium baked
potato =
1 cup starchy
vegetables
Grains (Orange)

Grains are important
sources of
 dietary
fiber
 B vitamins
 folate
 iron
 magnesium
 selenium
Grains: What Counts?
7 saltine crackers =
1 ounce equivalent
½ cup brown rice =
1 ounce equivalent
1 cup cornflakes
cereal =
1 ounce equivalent
1 slice of whole
wheat bread =
1 ounce equivalent
Protein (Purple)

Meat, poultry, fish, dry
beans, eggs, and nuts
are important sources of
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protein
B vitamins
vitamin E
iron
zinc
magnesium
Meat and Beans: What Counts?
6 ounce
salmon steak =
6 ounce equivalents
meat and beans
½ cup cooked
black beans =
2 ounce equivalents
meat and beans
5 ounce beef
strip steak =
5 ounce equivalents
meat and beans
1 ounce cashews
(about 13) =
2 ounce equivalents
meat and beans
Dairy (Blue)

Milk, yogurt, and
cheese are important
sources of
 calcium
 potassium
 vitamin
 Protein

D
Choose milk products
that are fat-free or
low-fat.
Milk: What Counts?
8 fluid ounces milk =
1 cup milk
½ cup frozen yogurt =
½ cup milk
2 slices swiss cheese,
8 fluid ounces yogurt =
¾ ounce each =
1 cup milk
1 cup milk
Oils and Empty Calories
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Oils are NOT a food group, but they provide essential nutrients.
Therefore, oils are included in USDA food patterns.
Some common oils are:
canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil
Oils and Empty Calories

Currently, many of the foods and beverages
Americans eat and drink contain empty calories
– calories from solid fats and/or added sugars.
Solid fats and added sugars add calories to the
food but few or no nutrients. For this reason, the
calories from solid fats and added sugars in a
food are often called empty calories
Foods and Beverages that Provide
the Most Empty Calories
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Cakes, cookies, pastries, and donuts (contain both solid
fat and added sugars)
Sodas, energy drinks, sports drinks, and fruit drinks
(contain added sugars)
Cheese (contains solid fat)
Pizza (contains solid fat)
Ice cream (contains both solid fat and added sugars)
Sausages, hot dogs, bacon, and ribs (contain solid fat)
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Bill Cosby—chocolate cake
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Do You Know How Food Portions Have
Changed in 20 Years?
National Heart, Lung, and Blood Institute
Obesity Education Initiative
BAGEL
20 Years Ago
140 calories
3-inch diameter
Today
How many calories
are in this bagel?
BAGEL
20 Years Ago
140 calories
3-inch diameter
Today
350 calories
6-inch diameter
Calorie Difference: 210 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to rake leaves in order to
burn the extra 210 calories?*
*Based on 130-pound person
Calories In = Calories Out
If you rake the leaves for 50 minutes you will
burn the extra 210 calories.*
*Based on 130-pound person
CHEESEBURGER
20 Years Ago
333 calories
Today
How many calories are
in today’s cheeseburger?
CHEESEBURGER
20 Years Ago
Today
333 calories
590 calories
Calorie Difference: 257 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to lift weights
in order to burn the extra 257 calories?*
*Based on 130-pound person
Calories In = Calories Out
If you lift weights for 1 hour and 30 minutes,
you will burn approximately 257 calories.*
*Based on 130-pound person
SPAGHETTI AND MEATBALLS
20 Years Ago
500 calories
1 cup spaghetti with sauce
and 3 small meatballs
Today
How many calories do
you think are in today's
portion of spaghetti and
meatballs?
SPAGHETTI AND MEATBALLS
20 Years Ago
500 calories
1 cup spaghetti with sauce
and 3 small meatballs
Today
1,025 calories
2 cups of pasta with sauce
and 3 large meatballs
Calorie Difference: 525 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to houseclean in order
to burn the extra 525 calories?*
*Based on 130-pound person
Calories In = Calories Out
If you houseclean for 2 hours and 35 minutes,
you will burn approximately 525 calories.*
*Based on 130-pound person
FRENCH FRIES
20 Years Ago
Today
210 Calories
2.4 ounces
How many calories are in
today’s portion of fries?
FRENCH FRIES
20 Years Ago
210 Calories
2.4 ounces
Calorie Difference: 400 Calories
Today
610 Calories
6.9 ounces
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to walk leisurely in
order to burn those extra 400 calories?*
*Based on 160-pound person
Calories In = Calories Out
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 400 calories.*
*Based on 160-pound person
SODA
20 Years Ago
85 Calories
6.5 ounces
Today
How many calories are
in today’s portion?
SODA
20 Years Ago
85 Calories
6.5 ounces
Today
250 Calories
20 ounces
Calorie Difference: 165 Calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to work in the garden to
burn those extra calories?*
*Based on 160-pound person
Calories In = Calories Out
If you work in the garden for 35 minutes,
you will burn approximately 165 calories.*
*Based on 160-pound person
TURKEY SANDWICH
20 Years Ago
320 calories
Today
How many calories are in
today’s turkey sandwich?
TURKEY SANDWICH
20 Years Ago
320 calories
Today
820 calories
Calorie Difference: 500 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to ride a bike in order to
burn those extra calories?*
*Based on 160-pound person
Calories In = Calories Out
If you ride a bike for 1 hour and 25 minutes,
you will burn approximately 500 calories.*
*Based on 160-pound person
Thank you for participating in
Portion Distortion!
For more information about Maintaining a Healthy Weight
visit www.nhlbi.nih.gov
• Portion Distortion Game
– The Eyes Have It!
My Plate
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My Plate video
Visit www.ChooseMyPlate.gov
USDA's MyPlate - Home page
 Computer Lab
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