Lesson 33
Follow Dietary Guidelines
Dietary Guidelines: are recommendations for diet choices for healthy
Americans who are two or older.
The dietary guidelines were first introduced in 1980. They are
updated every five years
Dietary Guidelines
1. Eat a Variety of Foods
a. A combination of foods is the only way to get what you
need during the day
b. You can use the food guide pyramid to determine what you
should eat
2. Balance the food you eat with physical activity
a. Regular physical activity and a healthy diet will allow you to
maintain a healthy weight
b. Being overweight leads to high blood pressure, heart
disease, stroke, diabetes, cancer
3. Choose a diet low in fat, saturated fat and cholesterol
a. 30 percent or less of your daily caloric intake should come
from fat
b. 10 percent or less should come from saturated fat
c. These increase the risk of heart disease and cancer
4. Choose a diet with plenty of grain products, vegetables and fruit.
a. These are low in fat and contain many vitamins and minerals
b. These help your digestive system work properly
c. These reduce cholesterol
5. Choose a diet moderate in sugars
a. High in calories but lack vitamins and minerals
b. Promote tooth decay and obesity
2
6. Choose a diet moderate in salt and sodium
a. Will increase blood pressure
6. Do not drink alcohol
a. Supply calories but delete B vitamins
b. Harms brain cells
c. Damage to Liver and other organs
d. High Blood pressure
e. Heart Disease
f. Stroke
3
Food Guide Pyramid:
New Food Guide Pyramid
The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical
activity choices for health. To see the full 80-page Dietary Guidelines report, click here .
What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy diet as one that
4
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
Includes lean meats, poultry, fish, beans, eggs, and nuts; and
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
One size doesn't fit all
USDA's new MyPyramid symbolizes a personalized approach to healthy eating and physical activity.
The symbol has been designed to be simple. It has been developed to remind consumers to make
healthy food choices and to be active every day. The different parts of the symbol are described
below.
Activity
Activity is represented by the steps and the person climbing them, as a reminder of the importance
of daily physical activity.
Moderation
Moderation is represented by the narrowing of each food group from bottom to top. The wider base
stands for foods with little or no solid fats or added sugars. These should be selected more often.
The narrower top area stands for foods containing more added sugars and solid fats. The more
active you are, the more of these foods can fit into your diet.
Personalization
Personalization is shown by the person on the steps, the slogan, and the URL. Find the kinds of
amounts of food to eat each day at MyPyramid.gov
Proportionality
Proportionality is shown by the different widths of the food group bands. The widths suggest how
much food a person should choose from each group. The widths are just a general guide, not exact
proportions. Check the Web site for how much is right for you.
Variety
Variety is symbolized by the 6 color bands representing the 5 food groups of the Pyramid and oils.
This illustrates that foods from all groups are needed each day for good health.
Gradual Improvement
Gradual improvement is encouraged by the slogan. It suggests that individuals can benefit from
taking small steps to improve their diet and lifestyle each day.
What counts as a serving size?
Listed below are the approximate amounts that count as one serving.
Milk, Yogurt, and Cheese
1 cup of milk or yogurt
1 1/2 ounces of natural cheese
2 ounces of process cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of
lean meat
Vegetables
5
1 cup of raw leafy vegetables
1/2 cup of other vegetables cooked or chopped raw
3/4 cup of vegetable juice
Fruits
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
Bread, Cereal, Rice, and Pasta
1 slice of bread
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta
No specific serving size is given for the use of fats, oils, and sweets group because they should be
USED SPARINGLY and intake should be limited.
Try to meet all the recommended serving size amounts listed above. Your body needs them for the
vitamins, minerals, carbohydrates, and protein they supply.
Remember, the Food Pyramid is not a rigid prescription, but a valuable reference to