Healthy Eating Patterns

Dietary Guidelines

Revised Every ____ Years

1.  Eat foods.

•  Nutrient Dense: ______

2.  Balance to manage weight.

3.  sodium, fats and added sugars, refined grains and alcohol.

4.  vegetables, fruits, whole grains, milk seafood and use oils in place of solid fats.

•  Chose ______products in the place of some meat and poultry per week.

5.  Build healthy ______that meet nutritional needs over time at an appropriate calorie level.

6.  Include ______as part of healthy eating patterns.

•  6-17 year olds should be active at least ______or more each day.

Healthy Eating Patterns

1.  Balance calories:

My Daily Oils Recommendation
My Daily Caloric Needs
My Daily Limit for Empty Calories

•  Enjoy your food, but eat .

•  Avoid portions.

2.  Foods to increase:

•  Make half your plate .

•  Switch to fat-free or low-fat .

•  Make at least half your grains .

3.  Foods to reduce:

•  Compare in foods like soup, bread and frozen meals and choose foods with the numbers.

•  Drink instead of sugary drinks.

4. Oils:

•  Oils are not a food group, but they do provide nutrients.

•  Choose oils that provide fats.

5. Individual caloric needs:

•  Each person’s caloric needs depends on _____, and .

6. Empty calories:

•  Foods that have and added ______add calories to food, but few or no ______.

•  In some foods, like candies and soda, ______the calories are empty calories.

•  A small amount of empty calories are okay, but most people eat far more than what is ______.

ChooseMyPlate.gov

Age:

Sex:

Weight:

Height:

Physical Activity:

*Less than 30 Minutes

*30 to 60 Minutes

*More than 60 Minutes

Go to the web page listed at the top of this page. Once there, look to the left side of the screen. You will see a menu- select the “Interactive Tools” choice from the menu. Then select “Daily Food Plan”. Enter your personal information then push the “Submit” tab. Write your personal targeted plan in the space below!

This plan is a ______calorie food pattern. It is based on the average needs for someone like you. (A ____ year old ______, ____ feet ____ inches tall, ______pounds, physically active ______.) Your calorie needs may be more or less than the average, so check your weight regularly.

Food Group / Servings / Under the “View, Print & Learn More” on the left side of the screen, click on the “Click here to view and a PDF version of your results” link.
Grains / Aim for at least _____ ounces of whole grains a day.
Vegetables / Aim for these amounts:
Dark Green Veggies =
Red/Orange Veggies=
Beans and Peas=
Starchy Veggies=
Other Veggies=
Fruits / Eat a ______of fruit.
Dairy / Drink ______milk.
Protein / ______a week, make seafood the protein on your plate.
Vary your ______.

Be physically active for at least ______each week.

Your allowance for oils is ______a day.

Limit calories from solid fats and added sugars to ______a day.

Reduce sodium intake to less than ______a day.