Dietary Guidelines for Americans Created by the USDA

Learning Outcome: I can explain how to choose or design a healthy diet. Dietary Guidelines • In your NOTES, brainstorm some general guidelines that people should follow in order to “eat right. ” • Good example: Try not to eat too much fried foods. • Good example: eat 2 cups of fruit a day • Bad example: Eat better. (this is too vague) • Bad example: Eat broccoli every day (this is too specific)

Learning Outcome: I can explain how to choose or design a healthy diet. Dietary Guidelines • Balance the calories you eat in a day to the calories you spend in order to stay the same weight. • The AVERAGE American Adult should get 2, 000 calories a day.

Learning Outcome: I can explain how to choose or design a healthy diet. The Guidelines • Follow a healthy eating pattern across the lifespan. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. • Focus on variety, nutrient density, and amount. • Limit calories from added sugars and saturated fats and reduce sodium intake. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

Learning Outcome: I can explain how to choose or design a healthy diet. Eat these SPARINGLY • Consume less than 2, 300 milligrams (mg) per day of sodium • Consume less than 10 %of calories per day from added sugars • Consume less than 10% of calories per day from saturated fats • Consume less than 30% of total calories from fat. • If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men. and only by adults of legal drinking age

The AVERAGE person should eat… per day • 2 cups of fruit • In your notes, brainstorm at least 10 examples of fruits.

The AVERAGE person should eat… per day • 2. 5 cups of vegetables *be sure to get all 5 varieties: green, red and orange, legumes (beans and peas), starchy, and other In your notes, brainstorm at least 10 examples of Veggies, bonus points if you can get 2 in each category.

The AVERAGE person should eat… per day • 3 cups of low fat or fat free dairy • In your notes, brainstorm at least 5 examples of dairy products.

The AVERAGE person should eat… per day • 6 ounces of grains *half of these should be whole grains!

The AVERAGE person should eat… per day • 5. 5 ounces of LEAN protein • In your notes, brainstorm at least 10 protein rich foods. Try to get some that don't come from an