Eating for a Healthy Life.ppt

Eating for a Healthy Life By Sheila Jones, MS, RD, LD Dietary Guidelines for Americans Aim for Fitness Aim for a healthy weight Be physically active each day Build a Healthy Base Let the Pyramid guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat Dietary Guidelines for Americans Choose Sensibly Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation Common Recommendations Dietary Guidelines, American Heart Association, American Cancer Society, American Diabetes Association, National Research Council: Saturated fat 10% of kcal Polyunsaturated fat 10% of kcal Dietary cholesterol 300 mg/day Carbohydrates 55% of kcal Energy intake to achieve and maintain healthy weight Sodium intake 2400 mg/day (1) American Institute for Cancer Research 1997 - Expert panel of scientists reviewed 4,500 research studies and published the most comprehensive report ever concerning diet, nutrition, and cancer The report shows that 30-40% of all cancers could be prevented through changing how we eat and exercise Diet and Health Guidelines for Cancer Prevention Choose a diet rich in a variety of plant-based foods Eat plenty of vegetables and fruits Maintain a healthy weight and be physically active Drink alcohol only in moderation if at all Select foods low in fat and salt Prepare and store food safely And always remember… Do not use tobacco in any form The New American Plate 2/3 or more of the plate should be covered by plant-based foods – vegetables, fruits, whole grains, and beans – 1 or more vegetables or fruits and not just grain products 1/3 or less of the plate should be covered by meat, fish, poultry, or low-fat dairy Vegetables and Fruits 5 or more servings of vegetables and fruits each da