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Transcript of Nutritional Guidelines
10 oz per day
5 oz whole grain per day
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.
2.5 cups per day
Select fruits with more potassium often, such as bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. VEGETABLES
4 cups per day
Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
MEATS AND BEANS
7 ounces per day
The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
3 cups per day
Include milk as a beverage at meals. Choose fat-free or low-fat milk.
11 Teaspoons of oils per day
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active.
For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.
Carbohydrates are the macronutrient that we need in the largest amounts.
According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein
Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival.
According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat.