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New Dietary Guidelines
In 2005, the U.S. Department of Health and Human Services (HHS) in partnership with the U.S. Department of Agriculture (USDA) introduced new dietary guidelines for Americans.
The revised guidelines provide advice about how proper diet and exercise can promote health and reduce the risk of chronic diseases. The new Food Guide Pyramid provides key messages on how much and what foods to consume as well as how to find a balance between food and physical activity.
Go to www.MyPyramid.gov to get your personalized Pyramid Plan. A personalized pyramid plan will help you plan your eating around your own calorie needs.
What counts as a serving of fruits and vegetables?
The USDA Food Guide Pyramid recommends 5-9 servings of fruits and vegetables every day. Five servings is the minimum you should get on a daily basis. In general, eating 5 to 9 servings of fruits and vegetables is easier than you may think.
A serving size is:
One medium-size fruit
½ cup raw, cooked, frozen or canned vegetables or fruits in 100% juice
¾ cup (6 oz.) 100% fruit or vegetable juice
½ cup cooked, canned or frozen legumes (beans, peas, lentils)
One cup raw, leafy vegetables (salad, spinach, collard greens)
¼ cup dried fruit
Don’t forget to count servings of fruits and vegetables in combination foods like pizza, chef salad, pasta salad with vegetables, etc.
For additional tips, visit www.fruitsandveggiesmorematters.org.
Nutrition Challenge
Eating fruits and vegetables is an important part of a healthy diet. This free 12-week online program will help you increase the number of fruits and vegetables you eat each day. You will be able to track your daily and weekly progress throughout the program.
Each week you will be provided with helpful tips to help you achieve your goals such as how to read a nutrition label, healthy recipes that incorporate fruits and vegetables and tips to help you snack healthy. It’s easy, fun and free and best of all it could mean a healthier you, so sign up today!
Read the Journal of the Nevada Public Health Association’s article, "Findings from the Nutrition Challenge Program," which evaluates the Nutrition Challenge. The Nutrition Challenge also won a model practice award from the National Association of County and City Health Officials (NACCHO) and is listed in their toolbox as a resource and tool.
Read the Nutrition Label
Nutrition facts on food labels tell you the calories (or food energy) and nutrients in one serving of food inside the package. Look for the nutrition information in the store, near fresh fruit, vegetables, meat, poultry or fish.
- Be in control - and buy the best foods for your family.
- See how calories (food energy) and nutrients change with bigger and smaller servings.
- Compare the % Daily Values in similar foods.
For more information on using the nutrition label to make your calories count, complete the interactive learning program on the FDA website.
Tips to Add Fruits and Vegetables
The websites listed below offer the following:
- How to incorporate more fruits and vegetables into your daily eating
- Activities for kids
- Recipes for adults
- Lesson plans
- Track your fruit and vegetable consumption on downloadable worksheets
www.fruitsandveggiesmorematters.org is a website that encourages you to incorporate more fruits and vegetables into your daily eating
Dole 5-A-Day website has fun activities for kids, recipes for adults, and lesson plans to track healthy eating.
The Centers for Disease Control and Prevention offers Healthy Eating Tips and an excellent brochure called How Many Fruits and Vegetables Do You Need? on their website.
The Worksite Wellness webpage offers information on incorporating healthy eating and physical activity into your workplace.
Find a Registered Dietitian (RD) in Your Area
Download the Southern Nevada Dietetic Association Nutrition Services Provider Directory PDF (85 KB/13 pages) for a list of RD's in Southern Nevada.
Portion Control
Do you know how food portions have changed in 20 years? Take the Portion Distortion Quiz on the National Institutes of Health's website.
20 Years Ago |
Today |
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8 oz. 45 calories
(with whole milk & sugar) |
16 oz. 350 calories
(with steamed whole milk & mocha syrup) |
Eating Out Quiz
A recent survey showed that people feel they have more control over what they eat when they eat at home. But most Americans are eating out frequently and may not feel they have control over what they eat when eating out. The Shape Up America website has a simple quiz to test your choices when you dine out.
Related Links
Visit our Related Links webpage for additional nutrition information.
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