5.02BKey and General Recommendations Graphic Organizer

Teacher Background: Refer to the Internet and Google “the Dietary Guidelines for Americans” for additional information.

TOPIC / KEY RECOMMENDATIONS
BALANCING CALORIES
TO MANAGE WEIGHT / Improve eating and physical activity to prevent and/or reduce overweight and obesity.
Control total calorie intake to manage body weight.
Increase physical activity and reduce time spent in sedentary behaviors.
Maintain appropriate calorie balance during each stage of life.
FOODS AND FOOD COMPONENTS
TO REDUCE / Reduce sodium intake to less than 2,300 mg; to 1,500 among persons 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
Consume less than 10% of calories from saturated fatty acids; replace with mono- and/or polyunsaturated fatty acids.
Consume less than 300 mg per day of dietary cholesterol.
Consume as little trans fats as possible; limit synthetic sources and other solid fats.
Reduce intake of calories from solid fats and added sugars.
Limit consumption of refined grains, especially those containing solid fats, added sugars, and sodium.
Consume alcohol in moderation – 1 per day (women); 2 per day (men) AND only by adults of legal drinking age.
FOODS AND FOOD COMPONENTS
TO INCREASE / Increase vegetable and fruit intake.
Eat a variety of vegetables, especially dark green, red, and orange vegetables and beans and peas.
Half of all grains consumed should be whole grains.
Increase intake of fat-free or low-fat milk and milk products.
Choose a variety of protein foods – seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Increase amount and variety of seafood; substitute for some meat and poultry.
Increase foods low in solid fats and calories; replace solid fats with oils.
Choose foods with more potassium, dietary fiber, calcium, and vitamin D.
building healthy eating patterns / Select an eating pattern that meets nutrient needs and appropriate calorie levels over time.
Assess how ALL foods and beverages fit into a total healthy eating pattern.
Follow safety recommendations when preparing and eating foods to reduce risk of foodborne illness.
TOPIC / GENERAL RECOMMENDATIONS
PHYSICAL ACTIVITY
CHILDREN
AGES 2 – 5 YEARS / No specific recommendation; young children should play actively several times each day.
Activities should be appropriate for their age, enjoyable, and offer variety.
PHYSICAL ACTIVITY
CHILDREN AND ADOLESCENTS
AGES 6 YEARS AND OLDER / 60+ minutes per day
Activities should be appropriate for their age, enjoyable, and offer variety.
PHYSICAL ACTIVITY
ADULTS
18 – 64 YEARS / At least 150 minutes per week of moderate-intensity physical activity; muscle-strengthening activities 2 or more days a week.
PHYSICAL ACTIVITY
ADULTS
AGES 65 YEARS AND OLDER / Follow the adult guidelines; be as physically active as abilities and conditions allow.
TOPIC / RECOMMENDATIONS FOR SPECIFIC GROUPS
WOMEN CAPABLE OF
BECOMING PREGNANT / Choose foods with supply of heme iron (more readily absorbed) and enhancers of iron absorption such as vitamin C-rich.
Consume 400 mcg per day of synthetic folic acid in addition to forms of folate in diet.
WOMEN WHO ARE PREGNANT
OR BREASTFEEDING / Consume 8-12 ounces of seafood per week from a variety of types.
Do NOT eat tilefish, shark, swordfish, and king mackerel; limit white albacore tuna to 6 ounces per week.
If pregnant, take iron supplements as recommended by health care provider.
INDIVIDUALS
AGES 50 YEARS AND OLDER / Reduce sodium intake to 1, 500 mg.
Consume foods fortified with Vitamin B12, such as fortified cereals or dietary supplements.

7045 Foods I Unit B-Food Choices, Health, Resources, and Meal Preparation Summer 2010 Version 2 1