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USDA Daily Food Plan Guide for planning a healthful diet Based on 2010 Dietary Guidelines Types and amounts of food for a healthful diet Limits for fats, sugars and sodium USDA Daily Food Plan The USDA Daily Food Plan is a guide to help you plan a healthful diet. The USDA Daily Food Plan is based on the Dietary Guidelines 2010. The USDA Daily Food Plan provides the types and amounts of foods you can eat each day to provide a healthful diet. The USDA Daily Food Plan also provides limits for fats, sugars and sodium.
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Presented by Janice Hermann, PhD, RD/LD
OCES Adult and Older Adult Nutrition Specialist
USDA Daily Food Plan
USDA Daily Food PlanGuide for planning a healthful dietBased on 2010 Dietary GuidelinesTypes and amounts of food for a healthful dietLimits for fats, sugars and sodium
USDA Daily Food Plan: Food GroupsGrainsVegetablesFruitsDairyProtein foods
Grain GroupIn general 1 ounce from the grains group is:
1 slice of bread1 cup of ready-to-eat cereal½ cup of cooked rice, cooked pasta, or cooked
cereal
Daily Food Plan messageMake Half Your Grains Whole
Vegetable GroupIn general 1 cup from the vegetable group is:
1 cup of raw or cooked vegetables or vegetable juice
2 cups of raw leafy greens is considered as 1 cup from the vegetable group
Daily Food Plan messageVary Your Veggies
Fruit GroupIn general 1 cup from the fruit group is:
1 cup of fruit or 100% fruit juice½ cup of dried fruit
Daily Food Plan messageFocus on Fruits
Diary GroupIn general 1 cup from the dairy group is:
1 cup of milk, yogurt or soymilk1 ½ ounces of natural cheese2 ounces of processed cheese
Daily Food Plan message
Get Your Calcium-Rich Foods
Protein Foods GroupIn general 1 ounce from the protein foods
group is: 1 ounce of meat, poultry or fish¼ cup cooked dry beans1 egg1 tablespoon of peanut butter½ ounce of nuts or seeds
Daily Food Plan messageGo Lean with Protein
Fats, Sugars and SodiumAlthough not food groups the USDA Daily
Food Plan provides limits for fats, sugars and sodium.
USDA Daily Food Plan Recommended Amounts USDA Daily Food Plan recommended amounts is
based on your estimated calorie needsYour estimated calorie needs is based on your:
GenderAgePhysical Activity
Web site: www.ChooseMyplate.gov
Estimated Calorie NeedsGender Age (years) Sedentary Moderately Active Active
Child 2-3 1,000-1,200 1,000-1,400 1,000-1,400
Female 4-8 1,200-1,400 1,400-1,600 1,400-1,800
9-13 1,400-1,600 1,600-2,000 1,800-2,200
14-18 1,800 2,000 2,400
19-30 1,800-2,000 2,000-2,200 2,400
31-50 1,800 2,000 2,200
51+ 1,600 1,800 2,000-2,200
Male 4-8 1,200-1,400 1,400-1,600 1,600-2,000
9-13 1,600-2,000 1,800-2,200 2,000-2,600
14-18 2,000-2,400 2,400-2,800 2,800-3,200
19-30 2,400-2,600 2,600-2,800 3,000
31-50 2,200-2,400 2,400-2,600 2,800-3,000
51+ 2,000-2,200 2,200-2,400 2,400-2,800
Daily Food Plan For Different Calorie Levels
Calories 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000Grains (oz) 5 5 6 6 7 8 9 10 10
Vegetables (cups) 1 ½ 2 2 ½ 2 ½ 3 3 3 ½ 3 ½ 4
Fruits (cups) 1 ½ 1 ½ 1 ½ 2 2 2 2 2 ½ 2 ½
Dairy (cups) 2 ½ 3 3 3 3 3 3 3 3
Protein foods (oz)
4 5 5 5 ½ 6 6 ½ 6 ½ 7 7
Oils (tsp) 4 5 5 6 6 7 8 8 10
Solid Fats and Added Sugars (calories)
120 120 160 260 270 330 360 400 460
Sodium (mg) 2,300 2,300 2,300 2,300 2,300 2,300 2,300 2,300 2,300
Sodium if 51+, African American or have chronic disease
1,500 1,500 1,500 1,500 1,500 1,500 1,500 1,500 1,500
Planning Healthful Meals with the USDA Daily Food PlanUse USDA Daily Food Plan to find types and
amounts of food recommended each day for your calorie needs
Spread the foods recommended by the USDA Daily Food Plan across the day into meals and snacks
Planning Healthful Meals with the USDA Daily Food PlanUse USDA Daily Food Plan to find amounts
recommended each day for your calorie levelUSDA Daily Food Plan for 2,000 calories are:
Grains 6 ouncesVegetables 2½ cupsFruits 2 cups Dairy 3 cupsProtein foods 5 ½ ounces Oils 6 teaspoonsSolid fats and added sugars 260 calories
Planning Healthful Meals with the USDA Daily Food Plan
Spread foods across the day into meals and snacks
USDA Food Groups
Amounts for 2,000 calories
Breakfast
Lunch Snack Dinner
Grains (oz) 6 2 2 2Vegetables (cups) 2 ½ 1 1 ½Fruits (cups) 2 ½ ½ ½ ½Dairy (cups) 3 1 1 1Protein foods (oz) 5 ½ 2 2 ½Oils (tsp) 6 1 2 3
Apply the Dietary Guidelines 2010 to Your Food ChoicesDietary Guideline consumer messages that can
help guide your food choices are:Build a Healthy Plate Cut Back on Solid Fats, Added Sugars and Salt
Messages That Can Help Guide Your Food Choices
Build a Healthy Plate Make half your plate fruits and vegetables.Switch to fat-free or low-fat (1%) milk.Make at least half your grains whole.Vary your protein food choices.
Cut Back on Solid Fats, Added Sugars and SaltChoose foods and drinks with little or no added
sugars.Look out for salt (sodium) in foods you buy.Eat fewer foods that are high in solid fats.
Dietary Guidelines and MyPlateDietary Guidelines, USDA Daily Food Plan and
MyPlate can help you make food and physical activity choices so you can have a healthier life
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