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T h e D i e t a r y G u i d e l i n e s A l l i a n c e
I T ’ S AL L AB O U T Y O U
Making Healthy Choices
Planning a healthful diet and getting the right amount of physical activity
is All About You taking charge.
This information will help you:
• Be Realistic
• Be Active
• Be Balanced
• Be Adventurous
• Be Sensible
ChooseMyPlate.gov
SuperTracker.usda.gov
Be Realistic
Be Realistic
Make small changes over time in what you eat and your activity.
Start by being SMART:
• Specific: Is your goal clear?
• Measurable: How will you know when
the change has been accomplished?
• Achievable: Can it be done?
• Realistic: Is it possible to reach this goal?
• Timely: Is there a deadline?
“I will park my car
farther away when I am
at work or the store.
This will help me walk
more and burn more
calories.”
“I will decrease
saturated fat and
calories in my meals
by using cooking spray
instead of oil or
butter.”
“I will include a piece
of fruit, a glass of low-
fat or fat-free milk
and/or a whole grain
food in my breakfast
each morning.”
Be RealisticBe Realistic
Family-focused tips
Come up with a family goal, to help make
your family healthier.
• Once a month, each family member
takes a turn planning a family meal
(following MyPlate as a guide) and then
everyone helps to prepare it.
• Play outside as a family for 10 minutes
after dinner each week night.
• Discover fast ways to cook. Cook fresh or
frozen vegetables in the microwave for a
quick-and-easy side dish to add to any
meal.
• Eliminate watching TV or being on
computers or phones during family
dinners.
Be RealisticBe Active
Be Active
Make physical activity part of your daily routine.
Aerobic exercise
Moderate Activity
• When your heart beats fast and you breathe hard (i.e., “I
can talk while I do these activities, but I can’t sing”).
• 150 minutes per week (30 minutes five days per week)
OR
Vigorous activity
• When your heart beats really fast and you breathe hard
(i.e., “I can only say a few words without stopping to catch my
breath”).
• 75 minutes per week
Strength training
• Involves activities that build muscle and overall body
strength. Examples include lifting heavy objects, doing chin-
ups, push-ups and pull-ups.
• 2 days per week
www.SuperTracker.usda.gov
www.health.gov/paguidelines
Be ActiveBe Active
Family-focused tips
• Family time is active time and fun time!
• Make physical activity fun for the whole
family. Walk, run and play together.
• After dinner, spend at least 10 minutes
going for a walk or playing tag.
• Be a role model. Instead of sitting on the
bleachers during your child’s athletic
practice, go for a walk or jog.
• Start a physical activity challenge. With SuperTracker, set up a family challenge to
see who is meeting their goals faster. Visit www.presidentschallenge.org for more
information about individual and group exercise challenges.
• Kids learn from watching you. Be active every day and your kids will too.
• Encourage your children to try new activities like dancing, martial arts, swimming, or
rollerblading. Find activities that you can all enjoy as a family.
• Make physical activity part of celebrations by including dancing and games.
Be RealisticBe Balanced
Be Balanced
Balance your eating with your physical
activity.
• Take charge of your weight. Balancing the
calories you eat and drink with the calories you burn
through physical activity puts you in control.
• Know your number. Learning how many calories
you should consume in a day is a critical first step in
managing your weight.
• Eat wisely by choosing lower-calorie, nutrient rich
foods first to help manage your weight.
To find your balance, visit SuperTracker to find calorie
recommendations based on your height, weight,
gender, age, and level of activity and
ChooseMyPlate.gov to learn more “how-tos” about
controlling calories and portion size.
Be BalancedBe Balanced
Family-focused tips
• Reward kids with love and attention,
not food.
• Allow no more than 2 hours of TV
and recreational computer screen
time each day, whether at home or
outside the home.
• Show by example. Be a role model
for your kids. Eat vegetables, fruits,
low-fat/fat-free dairy, and whole grains
with meals or as snacks.
• Go grocery shopping with your kids.
Make it a teachable moment about
food and nutrition. Cooking together
can also be fun.
Be RealisticBe Adventurous
Be Adventurous
Expand your tastes to enjoy a variety of
foods.
Enjoy a variety of physical activities.
Make half your plate fruits and
vegetables.
Make at least half your grains whole
grains.
Go lean with protein.
Be AdventurousBe Adventurous
Family-focused tips
• Enjoy an afternoon bike ride or hike as a family.
• Play with your kids – kick the can, tag,
basketball, or dance to your favorite music.
• Plan your weekly meals based on what is in
season and what you can get from your garden or
a farmers’ market. Use the USDA Farmers
Markets search to find a farmers’ market near
you: http://search.ams.usda.gov/farmersmarkets/
or
http://www.nutrition.gov/farmers-markets
• Spice up leftovers and use them in new ways.
For example, add extra veggies to stir-fry or make
ground beef chili.
• Fire up the grill to cook vegetables and fruits.
Brush them with vegetable oil to prevent them
from drying out. Try peaches, pineapples,
peppers, and mushrooms.
• Enjoy a variety of lean-protein foods throughout
the day to keep from feeling hungry.
Be RealisticBe Sensible
Be Sensible
By reading the Nutrition Facts Label, you
can increase your knowledge of the
nutritional content of foods and take
control of your food choices.
• Sodium
• Sugars
• Fat
Eating at home
• Smaller plates lead to small portions. Eat meals on
a smaller plate.
• Flavor meat, poultry, and seafood with herbs and spices instead of sauces or gravies.
Eating away from home
• When dining out, ask if they have a lighter version or lunchsize portion of your entrée. Or,
split an entrée with a family member or friend and order an extra side salad.
• Eat slowly and enjoy the experience. Be mindful of the flavor combinations and savor the
food.
• Start your meal with a broth-based soup or green salad. Ask for salad dressing on the
side. To avoid being influenced by others, be the first to order a healthful meal.
Be SensibleBe Sensible
Family-focused tips
• Slow down! It takes 20 minutes for your brain to
send the signal that you’ve had enough to eat.
• Have only one portion-controlled serving and
enjoy every bit.
• Put your fork or spoon down between bites.
• Be a role model for your children. Show your
family how to savor their favorite higher-calorie
foods and beverages by enjoying smaller portions
together.
• Offer healthful foods to kids at meals and let them choose how much they want to eat.
• Downsize. Choose smaller sizes of foods and beverages, especially those that are
higher in calories.
• Order a small or medium-sized portion instead of large.
• Offer plain water when kids are thirsty.
• Get the best price. Check newspapers, online, and at the store for sales and coupons.
• Avoid second portions. Make just enough for one meal or put away leftovers when you
serve the meal.
I T ’ S AL L AB O U T Y O U
Thank You
Dietary Guidelines Alliance Members
International Food Information Council Foundation
Academy of Nutrition and Dietetics
Grain Foods Foundation
American Society for Nutrition
The Sugar Association, Inc.
Food Marketing Institute
Institute of Food Technologists
Society for Nutrition Education
National Restaurant Association
Wheat Foods Council
National Dairy Council
BeefNutrition.org, funded by the Beef Checkoff
Grocery Manufacturers Association
Produce for Better Health Foundation
National Pork Board
Edelman Public Relations
In liaison with:
United States Departments of Agriculture and Health and Human Services

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It allaboutyou slides

  • 1. T h e D i e t a r y G u i d e l i n e s A l l i a n c e
  • 2. I T ’ S AL L AB O U T Y O U Making Healthy Choices Planning a healthful diet and getting the right amount of physical activity is All About You taking charge. This information will help you: • Be Realistic • Be Active • Be Balanced • Be Adventurous • Be Sensible ChooseMyPlate.gov SuperTracker.usda.gov
  • 4. Be Realistic Make small changes over time in what you eat and your activity. Start by being SMART: • Specific: Is your goal clear? • Measurable: How will you know when the change has been accomplished? • Achievable: Can it be done? • Realistic: Is it possible to reach this goal? • Timely: Is there a deadline? “I will park my car farther away when I am at work or the store. This will help me walk more and burn more calories.” “I will decrease saturated fat and calories in my meals by using cooking spray instead of oil or butter.” “I will include a piece of fruit, a glass of low- fat or fat-free milk and/or a whole grain food in my breakfast each morning.”
  • 5. Be RealisticBe Realistic Family-focused tips Come up with a family goal, to help make your family healthier. • Once a month, each family member takes a turn planning a family meal (following MyPlate as a guide) and then everyone helps to prepare it. • Play outside as a family for 10 minutes after dinner each week night. • Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick-and-easy side dish to add to any meal. • Eliminate watching TV or being on computers or phones during family dinners.
  • 7. Be Active Make physical activity part of your daily routine. Aerobic exercise Moderate Activity • When your heart beats fast and you breathe hard (i.e., “I can talk while I do these activities, but I can’t sing”). • 150 minutes per week (30 minutes five days per week) OR Vigorous activity • When your heart beats really fast and you breathe hard (i.e., “I can only say a few words without stopping to catch my breath”). • 75 minutes per week Strength training • Involves activities that build muscle and overall body strength. Examples include lifting heavy objects, doing chin- ups, push-ups and pull-ups. • 2 days per week www.SuperTracker.usda.gov www.health.gov/paguidelines
  • 8. Be ActiveBe Active Family-focused tips • Family time is active time and fun time! • Make physical activity fun for the whole family. Walk, run and play together. • After dinner, spend at least 10 minutes going for a walk or playing tag. • Be a role model. Instead of sitting on the bleachers during your child’s athletic practice, go for a walk or jog. • Start a physical activity challenge. With SuperTracker, set up a family challenge to see who is meeting their goals faster. Visit www.presidentschallenge.org for more information about individual and group exercise challenges. • Kids learn from watching you. Be active every day and your kids will too. • Encourage your children to try new activities like dancing, martial arts, swimming, or rollerblading. Find activities that you can all enjoy as a family. • Make physical activity part of celebrations by including dancing and games.
  • 10. Be Balanced Balance your eating with your physical activity. • Take charge of your weight. Balancing the calories you eat and drink with the calories you burn through physical activity puts you in control. • Know your number. Learning how many calories you should consume in a day is a critical first step in managing your weight. • Eat wisely by choosing lower-calorie, nutrient rich foods first to help manage your weight. To find your balance, visit SuperTracker to find calorie recommendations based on your height, weight, gender, age, and level of activity and ChooseMyPlate.gov to learn more “how-tos” about controlling calories and portion size.
  • 11. Be BalancedBe Balanced Family-focused tips • Reward kids with love and attention, not food. • Allow no more than 2 hours of TV and recreational computer screen time each day, whether at home or outside the home. • Show by example. Be a role model for your kids. Eat vegetables, fruits, low-fat/fat-free dairy, and whole grains with meals or as snacks. • Go grocery shopping with your kids. Make it a teachable moment about food and nutrition. Cooking together can also be fun.
  • 13. Be Adventurous Expand your tastes to enjoy a variety of foods. Enjoy a variety of physical activities. Make half your plate fruits and vegetables. Make at least half your grains whole grains. Go lean with protein.
  • 14. Be AdventurousBe Adventurous Family-focused tips • Enjoy an afternoon bike ride or hike as a family. • Play with your kids – kick the can, tag, basketball, or dance to your favorite music. • Plan your weekly meals based on what is in season and what you can get from your garden or a farmers’ market. Use the USDA Farmers Markets search to find a farmers’ market near you: http://search.ams.usda.gov/farmersmarkets/ or http://www.nutrition.gov/farmers-markets • Spice up leftovers and use them in new ways. For example, add extra veggies to stir-fry or make ground beef chili. • Fire up the grill to cook vegetables and fruits. Brush them with vegetable oil to prevent them from drying out. Try peaches, pineapples, peppers, and mushrooms. • Enjoy a variety of lean-protein foods throughout the day to keep from feeling hungry.
  • 16. Be Sensible By reading the Nutrition Facts Label, you can increase your knowledge of the nutritional content of foods and take control of your food choices. • Sodium • Sugars • Fat Eating at home • Smaller plates lead to small portions. Eat meals on a smaller plate. • Flavor meat, poultry, and seafood with herbs and spices instead of sauces or gravies. Eating away from home • When dining out, ask if they have a lighter version or lunchsize portion of your entrée. Or, split an entrée with a family member or friend and order an extra side salad. • Eat slowly and enjoy the experience. Be mindful of the flavor combinations and savor the food. • Start your meal with a broth-based soup or green salad. Ask for salad dressing on the side. To avoid being influenced by others, be the first to order a healthful meal.
  • 17. Be SensibleBe Sensible Family-focused tips • Slow down! It takes 20 minutes for your brain to send the signal that you’ve had enough to eat. • Have only one portion-controlled serving and enjoy every bit. • Put your fork or spoon down between bites. • Be a role model for your children. Show your family how to savor their favorite higher-calorie foods and beverages by enjoying smaller portions together. • Offer healthful foods to kids at meals and let them choose how much they want to eat. • Downsize. Choose smaller sizes of foods and beverages, especially those that are higher in calories. • Order a small or medium-sized portion instead of large. • Offer plain water when kids are thirsty. • Get the best price. Check newspapers, online, and at the store for sales and coupons. • Avoid second portions. Make just enough for one meal or put away leftovers when you serve the meal.
  • 18. I T ’ S AL L AB O U T Y O U Thank You Dietary Guidelines Alliance Members International Food Information Council Foundation Academy of Nutrition and Dietetics Grain Foods Foundation American Society for Nutrition The Sugar Association, Inc. Food Marketing Institute Institute of Food Technologists Society for Nutrition Education National Restaurant Association Wheat Foods Council National Dairy Council BeefNutrition.org, funded by the Beef Checkoff Grocery Manufacturers Association Produce for Better Health Foundation National Pork Board Edelman Public Relations In liaison with: United States Departments of Agriculture and Health and Human Services