Episode 8: Find Your Healthy Eating Pattern with Sports Dietitian Jess Moura

In episode 8 we speak with Jess Moura MS, RD, CSSD; an Army Sports Dietitian who discusses with us what the US Dietary Guidelines are, and how we can use them to develop a healthy eating pattern to improve our health and performance. 

Show Notes:

A Healthy Eating Pattern is a healthy eating style and maintain it for a lifetime. This includes everything you eat and drink over time. Patterns can, and will change over periods in your life.

Key messages:

  • Make half your plate fruits and vegetables

  • Make half your grains whole grains

  • Move to low-fat or fat-free milk or yogurt. Fortified soy-milk, or plant-based products may also include calcium

  • Vary protein routine, by including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products.

  • Use oils like canola, olive, and others instead of solid fats (like butter and sticks or margarine, shortening, lard, or coconut oil.

  • Drink and eat less sodium, saturated fat, and added sugars

  • Consume less than 10% of calories from saturated fat.

  • Keep daily sodium intake to less than 2300 mg.

US Dietary Guidelines 2015-2020

Estimated Calorie Needs:

Note- these guidelines are recommendations, and not absolute answers to food, diet, and medical problems. Following these guidelines can help to improve overall health, but specific needs may need to be adjusted for each person. The guidelines should be used as a starting point for improving overall health. Talk with a Registered Dietitian to learn how to find your Healthy Eating Pattern.

Podcast music by Aaron Kusterer.

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