Principles and Guidelines Adequacy

Sufficient energy Adequate nutrients for healthy people

Balance –meeting your needsEnough but not too much

kCalorie (energy) Energy in = energy out High nutrient density foods

Principles and GuidelinesNutrient Density- less calorie, more nutrients

The mast nutrients for the fewest caloriesLow nutrient density foods

Moderation- eat enough but not too much Food selections: low in fat & added sugars

Variety (Most important!) Among and within food groups Benefits of a varied diet

Principles and GuidelinesDietary Guidelines for Americans

Science based advice Promotes health and reduce chronic disease Nine areas of recommendation covering: diet

and physical activity

Vegetable Provides many of the vitamins and minerals we

need for good health. Veggies are naturally low in calories, and the

fiber in them helps us feel full. Choosing variety is important when it cones to

vegetables: Dark green vegetables provide different nutrients from orange and red vegetables.

Dark green vegetables: Broccoli, spinach, kale, asparagus, lettuce, etc.

Orange and Red vegetables: Squash, carrots, sweet potatoes, etc.

Fruits Like veggies, fruits contain vitamins, minerals

and fiber.Fruits and veggies should fill half of your plate. Who fruit is the best choice: fruit juices have

more calories per serving than whole fruit, and you’re not getting the fiber.

As with veggies, its good to mix up your fruit choices.

GrainsWhole- grains are more nutritious and have

lots of dietary fiber that can help you feel fuller longer.

Refined grains have been processed, removing vitamins, minerals and fiber.

Most refined grains are enriched, which means that some of the nutrients, but not fibers, are added back after processing.

So try to choose at least half of your day’s grains from whole-grain sources including whole-wheat bread, brown rice or oatmeal.

Protein Foods that are high in protein help the body

build, maintain and repair tissue. They also have nutrients like B vitamins and

iron. Foods high in protein include:

Beef, poultry, seafood, dry beans, peas, eggs, nuts, seeds

Tofu and veggie burgers or vegetarian meet substitute are also good sources of protein.

When eating meats, choose lean or low fat options and try to minimize deli meats and other processed meats that are high in sodium.

DairyDairy products are rich in calcium like milk,

yogurt and cheese Calcium is essential for growth and building

strong bones and teeth Choose fat free or low fat dairy products

most of the time.