Aim for a healthier you!

The Dietary Guidelines are important for making the right food choices, getting the most nutrition from foods, finding balance between eating and physical activity, and being safe with foods.

“The Dietary Guidelines are proposed for healthy children ages 2 years and older,” said Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist. “A healthy diet can reduce major risk factors of obesity, high blood pressure and high cholesterol.”

Key dietary guidelines include eating a variety of nutritious foods. Adopt an eating plan from the MyPyramid to stay within calorie needs.

“Getting enough nutrients without too many calories is important,” Hermann said. “Eat a variety of foods and drinks from the food groups. Choose foods lower in fats, added sugars, salt and alcohol.”

Sit less and move more. Promote health, emotional well-being and a healthy body weight by being physically active.

Hermann suggests being active most days of the week for 30 minutes to prevent chronic disease; 60 minutes to prevent weight gain and 60 to 90 minutes to lose weight or maintain weight loss.

“Be sure to check with your health-care provider if you haven’t been active for a while,” she said. “To become physically fit include cardiovascular activities, stretching activities and activities that promote muscle strength.”

Step up health routines by eating more fruits, vegetables, whole grains and low-fat milk products.

“Eat a variety of fruits and vegetables daily,” she said. “Most people need 2 cups of fruit and 2 ½ cups of vegetables each day. Depending on calorie needs, you may need more or less.”

Be sure to choose dark green and orange vegetables, beans, peas, starchy vegetables and other vegetables several times a week. Half of your daily required grains should be whole grains and the rest should come from enriched or whole-grain products.

Hermann said to choose fats and carbohydrates wisely.

“Keep saturated fat intake less than 10 percent of total calories and choose fiber-rich fruits, vegetables and whole grains,” she said. “Select and prepare foods and drinks that have little added sugars or sweeteners that have few calories.”

It is also important to be safe when handling foods to avoid food borne illness.

“Be sure hands, surfaces, and fruits and vegetables are cleaned,” Hermann said. “Remembering food safety is essential when eating and staying healthy. This is just another step in becoming healthier in life.”

OSU Cooperative Extension Fact Sheet T-3171, Key Recommendations for a Healthier You: Dietary Guidelines for Americans, found at http://osufacts.okstate.edu, can provide additional information on this topic.

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Katie L. Reim
Communications Specialist
Agricultural Communications Services
140 Agriculture North
Oklahoma State University
Stillwater, Ok 74078
405-744-6792 (Phone)
405-744-5739 (Fax)
katie.reim@okstate.edu

Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.