NUTRITION
less healthy choices.
Module 3: Dietary Guidelines & Food Guides
Mindset: “I am what I eat”
2016 – 2020 Dietary Guidelines for Americans
1. Follow a healthy eating pattern across the
lifespan
- Food & beverage choices matter
- Appropriate calorie level
- Healthy body weight, support
nutrient adequacy, reduce risk of
chronic disease
A Healthy Eating Pattern includes:
• Fruits, Vegetables, Protein, Diary,
Grains, Oils
A Healthy Eating Pattern Limits:
• Saturated Fats & Trans Fat
• Added Sugars
• Sodium
2. Focus on variety, nutrient density, and
amount
• Within calorie limits
• All food groups in recommended
amounts
Example Meal:
• Vegetables – Lettuce & celery
• Grain – Whole grain bread
• Fruits – Apples & Grapes
• Dairy – Fat – free milk
• Oils – Mayonnaise
• Protein – Chicken breast & unsalted
walnut
3. Limit calories from added sugars &
saturated fats and reduce sodium intake
• Consume in eating pattern low in added
sugars, saturated fats, & sodium
• Example Sources of: Saturated Fats.
Added Sugars, Sodium
4. Shift to healthier food and beverage choices
• Nutrient-dense foods & beverages vs.
• Cultural/personal preferences – shifts
easier to accomplish & maintain
• Replace typical food & beverages
choices with more nutrient-dense
options. Be sure to consider personal
preferences to maintain shifts over time
5. Support healthy eating patterns for all
• Everyone has a role in helping to create
& support healthy eating patterns in
places where we learn, work, live, &
play
FOOD EXCHANGE LIST
• At the top of each section, you will find
the amount of carbohydrate, protein,
fat, & calories found in each selection.
These food lists can be used for:
- Counting carbohydrates
- Counting calories
- Counting grams of fat
- Counting grams of protein
HOW ARE NUTRITION RECOMMENDATIONS
USED ON FOOD LABELS?
Food labels contain the Nutrition Facts:
• A listing of ingredients in descending
order by weight
• Serving size
• Servings per container
• Amount of the following per serving:
total calories, total protein, calories
contributed by fat, total fat, saturated
fat, cholesterol, total carbohydrate,
sugar, dietary fiber, vitamin A, vitamin C,
calcium, iron, sodium Daily Value
• uses reference nutrition standards to
indicate how a single serving of a food
• DAILY VALUE – uses reference nutrition
standards to indicate how a single
serving of a food item relates to
nutrition recommendation standards &
include:
 - Maximum of 30 percent total There is one other category:
calories from fat, or less than 65
- Discretionary calories, represented
grams total
by the narrow tip of each colored
- A maximum of 10 percent total
band, including items such as
calories from saturated fat, or less
candy, alcohol, or additional food
than 20 grams
from any other group.
- A minimum of 60 percent total
calories from carbohydrate
- 10 percent of total calories from
protein

MyPyramid

• released by the USDA Center for

Nutrition Policy and Promotion on April
19, 2005
• used until June 2, 2011, when the
USDA's MyPlate replaced it.
• Icon stresses activity and moderation
along with a proper mix of food groups
in one's diet.
• Significant changes from the previous
food pyramid include:
- Inclusion of a new symbol - a
person on the stairs- representing
physical activity.
- Measuring quantities in cups and
ounces instead of servings.
- Grains, recommending that at least
half of grains consumed be as
whole grains (27%)
- Vegetables, emphasizing dark green
vegetables, orange vegetables, and
dry beans and peas (23%)
- Fruits, emphasizing variety and
deemphasizing fruit juices (15%)
- Oils, recommending fish, nut, and
vegetables sources (2%)
- Dairy, a category that includes fluid
milk and many other milk-based
products (23%)
- Proteins, emphasizing low-fat and
lean meats such as fish as well as
more beans, peas, nuts, and seeds
(10%)