MY DIETARY GUIDELINES

BALANCE YOUR CALORIES

• Enjoy your food, but eat less
• Avoid oversized portions

FOODS TO INCREASE

• Make half your plate fruits and veggies
• Switch to fat-free or low-fat
• Make at least half your grains whole grains

FOODS TO REDUCE

• Compare sodium and choose foods with numbers
• Drink water instead of sugary drinks

OILS

• Oils are not a food group
• Oils provide essential nutrients
• Choose oils that provide healthy fats

INDIVIDUAL CALORIC NEEDS

• Caloric needs depends on:
• Age, gender, activity level

EMPTY CALORIES

• Foods that have fat and added sugar add calories
• In some foods,like candies, all the calories are empty calories
• A small amount of empty are okay, but most people eat more

HOW MUCH YOU SHOULD EAT DAILY

• Grains: 6 oz.
• Veggies: 2 1/2 cups
• Fruits: 2 cups
• Dairy: 3 cups
• Meat and Beans: 5 1/2 oz.

HOW MUCH TO EAT DAILY

• Fats and Oils: 6 tsp.

WHAT I NEED EACH DAY

THIS CONCLUDES MY DIETARY GUIDELINESS!!

TOPIC AND REFERENCES

• ChooseMyPlate.gov
• USDA.gov
• Family Consumer Science