Core Nutrition and Physical Activity Messages
Dietary Guidelines for Americans, 2010
1. Balance calories with physical activity to manage weight
2. Consume more of certain foods and nutrients such as fruits, vegetables,
whole grains, fat-free and low-fait dairy products, and seafood
3. Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol,
added sugars, and refined grains
For more information: http://health.gov/dietaryguidelines/2010.asp
1. Balance calories with physical activity to manage weight
2. Consume more of certain foods and nutrients such as fruits, vegetables,
whole grains, fat-free and low-fait dairy products, and seafood
3. Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol,
added sugars, and refined grains
For more information: http://health.gov/dietaryguidelines/2010.asp
MyPlate
Balancing calories
1. Enjoy your food, but eat less.
2. Avoid oversized portions.
Foods to increase
1. Make half of your plate fruits and vegetables.
2. Make at least half of you grains whole grains.
3. Switch to fat-free or low-fat (1%) milk.
Foods to reduce
1. Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.
2. Drink water instead of sugary drinks.
For more information: http://www.choosemyplate.gov/
Balancing calories
1. Enjoy your food, but eat less.
2. Avoid oversized portions.
Foods to increase
1. Make half of your plate fruits and vegetables.
2. Make at least half of you grains whole grains.
3. Switch to fat-free or low-fat (1%) milk.
Foods to reduce
1. Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.
2. Drink water instead of sugary drinks.
For more information: http://www.choosemyplate.gov/
2008 Physical Activity Guidelines for Americans
Children and Adolescents
1. Children and adolescents should do 60 minutes (1 hour) or more of physical activity
daily
2. Daily physical activity should consist of:
Aerobic: Most of the 60 or more minutes a day should be either moderate- or
vigorous-intensity aerobic physical activity, and should include
vigorous-intensity physical activity at least 3 days a week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity,
children and adolescents should include muscle-strengthening physical
activity on at least 3 days of the week.
Bone-strengthening: As part of their 60 or more minutes of daily physical activity,
children and adolescents should include bone-strengthening physical activity
on at least 3 days of the week. aerobic, muscle-strengthening,
and bone-strengthening activities
Adults
1. All adults should avoid inactivity. Some physical activity is better than none, and adults participating in any
amount of physical activity gain some health benefits.
2. For substantial health benefits, adults should do at least:
150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic physical activity
or
75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity
or
An equivalent combination of moderate- and vigorous intensity aerobic activity.
Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread
throughout the week.
3. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major
muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Older Adults
1. Older adults can follow the same guidelines as adults, with some additions:
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic
conditions, they should be as physically active as their abilities and conditions allow.
Older adults should do exercises that maintain or improve balance if they are at risk of falling.
Older adults should determine their level of effort for physical activity relative to their level of fitness.
Older adults with chronic conditions should understand whether and how their conditions affect their ability to
do regular physical activity safely.
For more information: http://www.health.gov/paguidelines/guidelines/default.aspx
Children and Adolescents
1. Children and adolescents should do 60 minutes (1 hour) or more of physical activity
daily
2. Daily physical activity should consist of:
Aerobic: Most of the 60 or more minutes a day should be either moderate- or
vigorous-intensity aerobic physical activity, and should include
vigorous-intensity physical activity at least 3 days a week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity,
children and adolescents should include muscle-strengthening physical
activity on at least 3 days of the week.
Bone-strengthening: As part of their 60 or more minutes of daily physical activity,
children and adolescents should include bone-strengthening physical activity
on at least 3 days of the week. aerobic, muscle-strengthening,
and bone-strengthening activities
Adults
1. All adults should avoid inactivity. Some physical activity is better than none, and adults participating in any
amount of physical activity gain some health benefits.
2. For substantial health benefits, adults should do at least:
150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic physical activity
or
75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity
or
An equivalent combination of moderate- and vigorous intensity aerobic activity.
Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread
throughout the week.
3. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major
muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Older Adults
1. Older adults can follow the same guidelines as adults, with some additions:
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic
conditions, they should be as physically active as their abilities and conditions allow.
Older adults should do exercises that maintain or improve balance if they are at risk of falling.
Older adults should determine their level of effort for physical activity relative to their level of fitness.
Older adults with chronic conditions should understand whether and how their conditions affect their ability to
do regular physical activity safely.
For more information: http://www.health.gov/paguidelines/guidelines/default.aspx