IB 703 Dietary Guidelines for Americans

healthy eating patterns include nutrient-dense forms of:

-a variety of vegetables -fruits -grains -fat-free/low-fat dairy -protein foods -oils

limit to no more than _____ drink daily for women and no more than _____ for men.

1 2

DGA 5 guidelines

1. follow a healthy eating pattern across the lifespan 2. focus on variety, nutrient density, + amount 3. limit calories from added sugars + saturated fats + reduce sodium intake 4. shift to healthier food + beverage choices 5. support healthy eating patterns for all

by definition, healthy eating patterns need to:

1. stay within appropriate calorie limits for a person's age, sex, + activity level 2. meet nutritional needs 3. be achievable + maintainable in the long-term

added sugars should be limited to less than _____ of total calories daily.

10%

limit saturated fats to less than _____ of total calories daily by replacing them with _____. Limit trans fats to _______.

10% unsaturated fats as low as possible

adults need at least ______ minutes of moderate intensity physical activity each week, and muscle-strengthening exercises on _____ days each week.

150 2 or more

limit sodium to less than ______ daily. most Americans gets ____% more sodium than recommended. diets high in sodium are associated with _______ and _______.

2,300 mg 50 high blood pressure heart disease

almost ______ of all added sugars in the American diet are in drinks.

50%

children 6-17 need at least _____ minutes of physical activity per day.

60

go-to resource for policymakers, public health professionals, and other experts working to improve the health of individuals, families, and communities across the nation

Dietary Guidelines for Americans 2015-2020 8th edition

supporting healthy eating patterns at work examples

add healthier food options in vending machines and during staff functions provide health and wellness programs and nutrition counseling plan regular activity breaks and walking meetings

supporting healthy eating patterns at home examples

add more veggies to favorite dishes plan meals as a family and cook at home incorporate physical activity into time with family/friends

the combination of all the foods and beverages a person eats and drinks over time

eating pattern

what kind of foods is the foundation of a healthy eating pattern?

nutrient-dense

nutrient-dense foods have the right balance - they pack in plenty of important _______ and are naturally ____ or low in _______ and have little or no added _____, _____, _____, or ______.

nutrients lean solid fats solid fats sugars refined starches sodium

diets high in ____ and ____ fats are associated with heart disease.

saturated trans

a term for healthy substitutions - replacing typical food choices with nutrient-dense alternatives

shifts

foods can only be nutrient-dense if they're prepared with little or no added _____, ______, _____, ______, and ______.

solid fats sugars refined starches sodium

supporting healthy eating patterns in the community examples

start a community garden or farmers' market improve healthy food options at shelters and food banks create walkable communities by maintaining safe public spaces

supporting healthy eating patterns in schools examples

support healthier options in the cafeteria encourage nutrition education programs or school gardens increase physical activity during school