Desk Top Training: Dietary Guidelines and MyPyramid Focus on Discretionary Calories

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Desk Top TrainingDietary Guidelines and
MyPyramidFocus on Discretionary Calories

• Jennifer Anderson, Ph.D. R.D.
• Extension Specialist and Professor
• Department of Food Science Human Nutrition
• COLORADO STATE UNIVERSITY
• COOPERATIVE EXTENSION
• May 10, 2006

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Outline

• 2005 Dietary Guidelines
• Focal Areas
• Key Recommendations
• Discussion
• Take Home Message

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Dietary Guidelines

• Science-based advice to promote health and reduce
  risk for chronic diseases through diet and
  physical activity
• Target the U.S. general public over 2 years of age

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Dietary Guidelines 9 Focal Areas

• Adequate Nutrients Within Calorie Needs
• Weight Management
• Physical Activity
• Food Groups to Encourage
• Fats
• Carbohydrates
• Sodium and Potassium
• Alcoholic Beverages
• Food Safety

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Adequate Nutrients Within Calorie Needs

• Focal Area 1

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Adequate Nutrients Within Calorie Needs

• Key Recommendation
• Consume a variety of nutrient-dense foods and
  beverages within and among the basic food groups
  while choosing foods that limit the intake of
  saturated and trans fats, cholesterol, added
  sugars, salt, and alcohol.

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Adequate Nutrients Within Calorie Needs

• Discussion
• Limit
• Saturated fat
• Trans fat
• Cholesterol
• Added sugars
• Salt
• Alcohol

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Adequate Nutrients Within Calorie Needs

• Discussion
• USDA Food Guide and DASH Eating Plan differ from
  average eating pattern in U.S. by including
• More dark green vegetables
• More orange vegetables
• More legumes
• More fruits
• More whole grains
• More low-fat milk and milk products

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Adequate Nutrients Within Calorie Needs

• Discussion
• USDA Food Guide and DASH Eating Plan differ from
  average eating pattern in U.S. by including
• Less refined grains
• Less cholesterol
• Less saturated fat
• Less trans fat
• Less added sugars
• Less calories

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Adequate Nutrients Within Calorie Needs

• Take Home Message
• Choose a variety of nutrient-dense foods from all
  food groups each day.

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Weight Management

• Focal Area 2

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Weight Management

• Key Recommendation
• To maintain body weight in a healthy range,
  balance calories from foods and beverages with
  calories expended.

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Weight Management

• Discussion
• To reverse trend toward obesity
• Eat fewer calories
• Be more physically active
• Make wiser food choices
• Reduce calories by reducing intake of
• Added sugars
• Fats
• Alcohol

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Physical Activity

• Focal Area 3

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Physical Activity

• Discussion
• Accumulated total time is what is important
• Three 10-minute sessions 30 minutes
• Limit sedentary behaviors during leisure time
• Replace with activities requiring movement
• May need to consult physician

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Physical Activity

• Key Recommendation
• Achieve physical fitness by including
  cardiovascular conditioning, stretching exercises
  for flexibility, and resistance exercises or
  calisthenics for muscle strength and endurance.

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Physical Activity

• Take Home Messages
• Be more physically active
• Work toward a well-rounded physical fitness
  program

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Food Groups to Encourage

• Focal Area 4

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Food Groups to Encourage

• Take Home Messages
• Eat more fruits and vegetables
• Choose a colorful variety of fruits and
  vegetables
• Eat 3 or more whole-grain products per day
• Consume 3 cups of fat-free or low-fat milk
  products per day

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Fats

• Focal Area 5

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Fats

• Take Home Messages
• Consume less saturated fat by choosing leaner and
  lower-fat foods
• Consume less trans fat by limiting processed
  foods
• Choose polyunsaturated and monounsaturated fat
  sources such as fish, nuts, and vegetable oils

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Carbohydrates

• Focal Area 6

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Carbohydrates

• Key Recommendation
• Choose fiber-rich fruits, vegetables, and whole
  grains often.

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Carbohydrates

• Key Recommendation
• Choose and prepare foods and beverages with
  little added sugars or caloric sweeteners, such
  as amounts suggested by the USDA MyPyramid and
  the DASH Eating Plan.

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Carbohydrates

• Discussion
• Decrease intake of foods and beverages with added
  sugar to
• Reduce caloric intake
• Achieve recommended nutrient intakes
• Achieve weight control

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Carbohydrates

• Take Home Messages
• Choose fruits, vegetables, and whole grains
• Choose foods and beverages with less added sugar

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Sodium and Potassium

• Focal Area 7

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Sodium and Potassium

• Take Home Messages
• Choose foods with less sodium
• Choose potassium-rich fruits and vegetables

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Alcoholic Beverages

• Focal Area 8

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Alcoholic Beverages

• Key Recommendation
• Those who choose to drink alcoholic beverages
  should do so sensibly and in moderation defined
  as the consumption of up to one drink per day for
  women and up to two drinks per day for men.

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Food Safety

• Focal Area 9

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Food Safety

• Key Recommendation
• To avoid microbial foodborne illness
• Clean hands, food contact surfaces, and fruits
  and vegetables. Meat and poultry should not be
  washed or rinsed.
• Separate raw, cooked, and ready-to-eat foods
  while shopping, preparing, or storing foods.

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What are Discretionary Calories?

• What is your discretionary calorie level?
• Leaving room for discretionary calories
• The importance of activity

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Thanks to

• Alice Henneman M.S. R.D.
• University of NebraskaLincoln Extension
• http//lancaster.unl.edu/food
• and
• Bev Benes Ph.D. R.D.
• Nebraska Department of Educationhttp//www.n
  de.state.ne.us/NS
• For the following slides and you can
• Download their complete PowerPoint at
  http//lancaster.unl.edu/food/calories.shtml

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Essential vs. discretionary calories

• Essential calories are the minimum calories
  required to meet your nutrient needs.
• The best nutrient buys are those foods with
• the least amount of fat
• no added sugar

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Essential vs. discretionary calories

• If you choose wisely, you may have some calories
  left after meeting your nutrient needs. These are
  your discretionary calories.

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Definition Discretionary calorie allowance

• Balance of calories remaining in a persons
  energy allowance after accounting for the number
  of calories needed to meet recommended nutrient
  intakes through consumption of foods in low-fat
  or no added sugar forms.

http//mypyramid.gov/downloads/MyPyramid_education
_framework.pdf
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• Most solid fats and all added sugar calories are
  discretionary calories.

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has more TOTAL sugar
B
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These words indicate ADDED sugar

• Glucose
• High-fructose Corn Syrup
• Honey
• Invert Sugar
• Lactose
• Maltose
• Malt Syrup
• Molasses
• Raw Sugar
• Sucrose
• Sugar
• Syrup

• Brown Sugar
• Corn Sweetener
• Corn Syrup
• Dextrose
• Fructose
• Fruit Juice Concentrates

http//mypyramid.gov/pyramid/discretionary_calorie
s_sugars.html
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Foods containing most of the added sugars in
American diets are

• Regular soft drinks
• Candy
• Cakes
• Cookies
• Pies
• Fruit drinks, such as fruitades and fruit punch
• Milk-based desserts andproducts, such as ice
  cream,sweetened yogurt and sweetened milk
• Grain products, such as sweet rolls and cinnamon
  toast

http//mypyramid.gov/pyramid/discretionary_calorie
s_sugars.html
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Definition Solid fats

• Solid fats are fats solid at room temperature,
  like butter and shortening. Solid fats come from
  many animal foods and can be made from vegetable
  oils through a process called hydrogenation. Some
  common solid fats are
• Butter
• Beef fat (tallow, suet)
• Chicken fat
• Pork fat (lard)
• Stick margarine
• Shortening

http//mypyramid.gov/pyramid/discretionary_calorie
s_fats.html
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Foods high in solid fats include

• Many cheeses
• Creams
• Ice creams
• Well-marbled cuts of meats
• Regular ground beef
• Bacon
• Sausages
• Poultry skin
• Many baked goods, such as cookies, crackers,
  donuts, pastries, and croissants

Its OK to eat these foods if you meet MyPyramid
food group recommendations and dont exceed your
calorie level.
http//mypyramid.gov/pyramid/discretionary_calorie
s_fats.html
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Definition Alcohol in moderation

• Drink in moderation, if you choose to drink
• 1 drink daily for women
• 2 drinks daily for men

• 1 DRINK
• 12 ounces regular beer
• 5 ounces wine
• 1.5 ounces 80-proof distilled spirits

1.5 ounces
http//www.health.gov/dietaryguidelines/dga2005/do
cument/html/chapter9.htm
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The BAD news
10 pound weight gain per year
100 extra calories per day
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Average calories
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Sample Nutrition Facts label

• Check
• Serving Size

2. Calories/serving
3-6. Check nutrients
http//www.cfsan.fda.gov/dms/foodlab.html
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MyPyramid and MODERATION

• Each food group narrows toward the top.
• The base represents foods with little or no solid
  fats or added sugars.
• Select foods from the MyPyramid base more often.
  
• The narrowing top represents foods higher in
  sugar and fat. You can eat more of these if
  youre more active.

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Calorie comparison 1 (8 oz.) cup milk
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Would whole milk be near the TOP or the BOTTOM of
MyPyramid?
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Calorie comparison Beverages 1 cup (8 oz.)
unless noted otherwise
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Fat-free milk
100 Orange Juice
Fruit punch
Cola, 12 oz.
Regular beer, 12 oz
240
Latte (made withsyrup, whole milk) 12 oz.
Latte calories can vary quite a bit.
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Definition Nutrient-dense foods

Nutrient-dense foods provide substantial
amounts of vitamins and minerals and relatively
fewer calories.
They are low in discretionary calories!
http//www.mypyramid.gov/downloads/MyPyramid_educa
tion_framework.pdf
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Most discretionary calorie allowances are very
small

• Many people only have 100 to 300 discretionary
  calories especially those who arent physically
  active.

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Total discretionary calories range from about 100
to 700 calories

• YOUR level
• depends on
• Age
• Gender
• Activity level

http//mypyramid.gov/pyramid/discretionary_calorie
s.html
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Children 2 to 3 years old
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Tweens Teens 9 to 13 years old
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Adults 19 to 30 years old
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Adults 31 to 50 years old
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Adults 51 years old
ACTIVITY LEVEL
Females Not Active
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Age, gender activity affect discretionary
calorie allowance
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Learn how much and what to eat for YOUR calorie
level at MyPyramid.gov
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Calculation results are personalized
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Sample meal tracking worksheet 2000 calories
http//www.mypyramid.gov/downloads/worksheets/Work
sheet_2000_18.pdf
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MyPyramid recommends total amounts rather than
servings

• MyPyramid gives more specific guidelines about
  TYPES and AMOUNTS of foods to eat than the
  previous Food Guide Pyramid

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Sample daily menu at 2,000 calorie level
BREAKFAST

• Cold cereal
• 1 cup cornflakes
• 1 cup fat-free milk
• 1 small banana
• 1 slice whole wheat toast
• 1 teaspoon soft margarine
• 1 cup orange juice

Adapted slightly from - http//mypyramid.gov/down
loads/sample_menu.pdf
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Sample daily menu at 2,000 calorie level
LUNCH

• Tuna fish sandwich
• 2 slices rye bread
• 3 ounces tuna (packed in water, drained)
• 2 teaspoons mayonnaise
• 1 tablespoon diced celery
• ¼ cup shredded romaine lettuce
• 2 slices tomato
• 1 medium pear
• 1 cup fat-free milk

Adapted slightly from - http//mypyramid.gov/downl
oads/sample_menu.pdf
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Sample daily menu at 2,000 calorie level
DINNER

• Roasted chicken breast
• 3 ounces boneless skinlesschicken breast
• 1 large baked sweet potato
• ½ cup peas
• 1 teaspoon soft margarine
• 1 ounce whole wheat dinner roll
• 1 teaspoon soft margarine
• 1 cup leafy greens salad
• 3 teaspoons sunflower oil and vinegar dressing

Adapted slightly from http//mypyramid.gov/downloa
ds/sample_menu.pdf
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Sample daily menu at 2,000 calorie level
SNACKS
¼ cup dried apricots OR ½ cup canned or fresh
apricots
1 cup low-fat fruit yogurt
Adapted slightly from http//mypyramid.gov/downloa
ds/sample_menu.pdf
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Divide and conquer!
Split a dessert
with a friend
or two
or three
or maybe the whole table!
and eat whateverYOU want!
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Give it a shot!

• Limit the calories of a premium ice cream by
  serving it in a small shot glass accompanied by a
  small cookie on the side.

Check that your spoon fits into the shot glass!
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Chocolate chip cookie
55 calories
275 calories
Guess the calorie difference!
220 calories!
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Cheeseburger
590 calories
333 calories
Guess the calorie difference!
257 calories!
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Definition Nutrient-dense foods

Nutrient-dense foods provide substantial
amounts of vitamins and minerals and relatively
fewer calories.
They are low in discretionary calories!
http//www.mypyramid.gov/downloads/MyPyramid_educa
tion_framework.pdf
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Include the FRUIT group in your desserts and
snacks!

• A table, a chair, a bowl of fruit and a violin
  what else does a man need to be happy."
• Albert Einstein

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Upside down strawberries ice cream

• 1 cup strawberries has about 50 calories PLUS
  fiber, folate, potassium, vitamin C and
  antioxidants.
• OR, substitute 1 sliced medium-sized peach for
  the strawberries for about 40 calories.
• ½ cup light ice cream adds about 100 calories
  AND calcium.

Total calories less than 200 with fewer than
100 discretionary calories
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MODERATE physical activities include
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Moderate activity and calories
http//mypyramid.gov/pyramid/calories_used.html
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VIGOROUS physical activities include
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Vigorous activity and calories
http//mypyramid.gov/pyramid/calories_used.html
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Aim for 10,000 (or more!) steps daily!

• 100 extra calories/day a gain of 10 pounds per
  year
• 2,000 extra steps (about mile)/day burns 100
  calories

Approximate figures
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With a little planning ( physical activity),
you CAN have your cake EAT IT, too!
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In Summary

• Visit MyPyramid.gov for your personal eating
  plan.
• Note how much food to eat from all the food
  groups.
• Choose foods low in fat and added sugars to have
  some left-over discretionary calories.
• Read and compare nutrition labels to choose foods
  with more nutrients for less calories.
• Include physical activity daily.

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