Copyright Goodheart-Willcox Co., Inc. Section 13-2 Making Daily Food Choices 337 In addition to a healthy eating pattern, regular physical activity helps promote health and a healthy body weight. It also builds and maintains strong bones and muscles and reduces the risk of chronic disease. The Guidelines encourage everyone to meet the latest Physical Activity Guidelines for Americans. These identify the amounts and types of physical activity recommended for individuals at different life stages to achieve health benefi ts. To maintain body weight in a healthy range, balance the calories eaten with the calories expended. When people are overweight or underweight, they are more likely to develop health problems. Overweight is linked to high blood pressure, heart disease, stroke, certain cancers, and other illnesses. People who are underweight have little to lose in the event of a wasting illness. Vegetables Dairy MyPlate Plan Find your Healthy Eating Style United States Department of Agriculture Drink and eat less sodium, saturated fat, and added sugars. Limit: • Sodium to 2,300 milligrams a day. • Saturated fat to 24 grams a day. • Added sugars to 55 grams a day. Limit 3 cups Vary your veggies Choose a variety of colorful fresh, frozen, and canned vegetables—make sure to include dark green, red, and orange choices. 3 cups Move to low-fat or fat-free milk or yogurt Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat. 2 cups Focus on whole fruits Focus on whole fruits that are fresh, frozen, canned, or dried. Fruits 6 ounces Vary your protein routine Mix up your protein foods to include seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Protein 7 ounces Make half your grains whole grains Find whole-grain foods by reading the Nutrition Facts label and ingredients list. Grains Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week. Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy. Food Group Amounts for 2,200 Calories a Day 13-8 This MyPlate Plan is suitable for a person needing 2,200 calories daily.