2005 Dietary Guidelines for Americans

1
2005 Dietary Guidelines for Americans

• State Department of Education
• Child Nutrition Department

2
Why Do You Need To Know The DGAs and Basic
Nutrition?

• You have a huge impact on the health of your
  students
• The USDA promises to update NSLP and NSBP
  requirements within the next year
• Most Importantly
• FOR YOUR OWN HEALTH

3
History of USDAs Food Guidance
Food for Young Children
1992
1916
1940s
1970s
2005
1950s-1960s
4
Adequate Nutrients Within Calorie Needs
5

• Consume a variety of nutrient dense foods and
  beverages
• Follow the USDA Pyramid
• Limit intake of saturated and trans fat,
  cholesterol, added sugars, salt, and alcohol
• Eat more dark green vegetables, orange
  vegetables, legumes, fruits, whole grains, and
  low-fat milk products

6
Nutrients of Concern

• Adults calcium, potassium, fiber, magnesium,
  and vitamins A, C, and E
• Children and adolescents calcium, potassium,
  fiber, magnesium, and vitamin E

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Weight Management
8
Maintain A Healthy Body Weight

• Eat a balanced varied diet that incorporates all
  major food groups
• Control portion sizes to help limit extra
  calories
• Be more physically active in everyday life
• Most effective change reduce intake of added
  sugars, fats, and alcohol

9
Prevent Gradual Weight Gain

• Most adults gain weight overtime, so make small
  decreases in caloric intake to avoid this gain
• Eat foods low in calories such as fruit or
  vegetables

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Balance Energy In w/ Energy Out

• Successful and sustainable weight
  loss/maintenance requires attention to both sides
  of the energy balance
• FOOD/BEVERAGES (energy in)
• EXERCISE/ACTIVTY (energy out)
• If eat more calories than your body uses it will
  be stored as fat
• 1 lb of body fat 3,500 calories
• Example eating 500 calories fewer a day will
  result in a loss of 1 pound a week

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Discretionary Calories

• Each person has a total calorie budget.  This
• budget can be divided into essentials and
  extras.
• Depending on the foods you choose, you may be
• able to spend more calories than the amount
• required to meet your nutrient needs.
• Most discretionary calorie allowances are very
• small, between 100 and 300 calories, especially
• for those who are not physically active.

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Determine Calorie NeedsEstimated Energy
Requirements for males
From the National Academy of Sciences, Institute
of Medicine Dietary Reference Intakes
Macronutrient Report
13
Discretionary Calories May be used to

• Increase amount of food selected from a food
  group
• Consume foods that are not in the lowest fat
  formsuch as 2 milk or medium-fat meat or items
  that contain added sugars
• Add oil, fat, or sugar to foods
• Consume alcohol, soda, wine or beer

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Simple Ways to Burn 100 Calories
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Serving SizesOne of the most important aspects
of any diet
Occasionally, measure the foods you eat using
measuring cups and measuring spoons to help
remind yourself what a correct serving size looks
like.
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Portion Sizes 1 cup
1 cup 1 baseball
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Portion Sizes1 teaspoon 1 tablespoon

• 1 teaspoon the tip of a thumb to the first
  joint

1 golf ball 2 Tablespoons peanut butter, oil,
dressing

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Portion Sizes Cheese
4
2
6
5
3
1

• 1 1/2 ounces of natural cheese,
• equivalent to 1 cup milk 6 dice

(Note 2 ounces of processed cheese, equivalent
to 1 cup milk 8 dice)
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Portion Sizes Meats

• 3 oz. cooked meat, fish or poultry a deck of
  cards

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Serving Sizes Snacks1 oz snack food 1 handful

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Serving Size Activity

• Now its time to test your skills on the
  information you just learned about correct
  serving sizes.

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Physical Activity
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How Much Physical Activity?

• Engage in daily moderate intensity activity
• Daily Recommendations
• 30 minutes-reduces risk of chronic disease
• 60 minutes-helps manage body weight and prevent
  weight gain
• 60 to 90 minutes-sustain weight loss
• Activity can be split into several small segments
• Physical activity will not only help your
  physical health, but also your mental health

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There Are Several Activities To Enjoy

• Moderate Activity
• Walking
• Gardening
• Dancing
• Vacuuming
• Raking Leaves
• Bowling

• Vigorous Activity
• Bicycling
• Jogging/running
• Swimming
• Aerobics
• Sports (basketball, soccer, volleyball, etc)

Greater health benefits can be obtained by
engaging in physical activity of more vigorous
intensity or longer duration
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Physical Activity Tips

• Include cardiovascular conditioning, stretching
  exercises for flexibility, and resistance
  exercises or calisthenics for muscle strength
• Start slow and work your way up to goal time or
  level
• Find small changes you can make in your life to
  add activity (return shopping carts to store,
  walk 10 min. w/ a friend during breaks, take the
  stairs, etc)

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Fun Ways to Track Your Activity

• www.americaonthemove.org
• Sign up individually or as a group
• Activity calendar (blue handout)

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Physical Activity Break
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Food Groups To Encourage
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Food Guidelines Focus On

• Fruits and Vegetables
• Whole Grains
• Milk and Milk Products

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Fruits and Vegetables

• Fruit 2 cups daily
• Fresh, frozen, canned, or dried is better than
  juice because more fiber in whole fruit
• Vegetables 2 ½ cups daily
• Need to eat from each vegetable group weekly
• Dark green
• Orange
• Legumes
• Starchy Vegetables
• Other Vegetables

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Orange Vegetables

• Acorn squash
• Butternut squash
• Carrots
• Hubbard squash
• Pumpkin
• Sweetpotatoes

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Dark Green Vegetables

• Bok choy
• Broccoli
• Collard greens
• Dark green leafy lettuce
• Kale
• Mustard greens
• Romaine lettuce
• Spinach
• Turnip greens
• Watercress

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Legumes

• Black beans
• Black-eyed peas
• Garbanzo beans (chickpeas)
• Kidney beans
• Lentils
• Lima beans (mature)
• Navy beans
• Pinto beans
• Soy beans
• Split peas
• Tofu (bean curd made from soybeans)
• White beans

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Starchy Vegetables

• Corn
• Green peas
• Lima beans (green)
• Potatoes

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Other Vegetables

• Artichokes
• Asparagus
• Beets
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Eggplant
• Green beans
• Green or red peppers
• Iceberg (head) lettuce
• Mushrooms
• Okra
• Onions
• Tomatoes
• Vegetable juice
• Turnips

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Whole Grains

• Linked to a lot of positive health benefit
• Fiber helps with a healthy digestive system
• Help reduce risk of chronic disease like heart
  disease, stroke, diabetes, cancer, and obesity

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Whole Grains

• Recommendations 3 servings of whole grains/day
• Serving
• 1 slice of bread
• ½ English Muffin
• ½ Hamburger Bun
• 1 cup dry cereal
• ½ cup cooked cereal, rice, pasta
• 9 out of 10 Americans do not meet this requirement

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What Is A Whole Grain

• Color does not determine if a product is whole
  grain!
• Whole grain all components of the grain is used
• Endosperm (white, starchy, large part of the
  grain)
• Provides carbohydrates, proteins, and some
  vitamins and minerals
• Bran (the husk, protective outer shell)
• Provides fiber, antioxidants, and B vitamins
• Germ (nutrient packed seedling)
• Provides B vitamins, minerals, some protein, and
  healthful fats
• A whole grain must include all 3 parts
• Refined flours contain only endosperm

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(No Transcript)
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What Is A Whole Grain
Look for foods with the following ingredients
listed first on the ingredient list

• Whole oats
• Whole rye
• Whole wheat
• Wild rice
• Popcorn
• Quinoa

• Brown rice
• Bulgur
• Graham flour
• Oatmeal
• Whole-grain corn

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Whole Grains Tricky Wording

• The following words usually do not mean that the
  food is a whole grain
• Multi-grain
• Stone ground
• 100 wheat
• Cracked wheat
• Seven grain
• Bran

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New Grain Labels
Good Source A ½ serving of whole grain
Excellent Source A full serving of whole grain
100 / Excellent A full serving and all the
grains are whole grain
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Grain Consumption vs Recommendation
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Trick or Wheat?
This delicious multi-grain loaf of bread is 99
fat free, features no preservatives, contains no
cholesterol and is made from all natural
ingredients.

• Ingredients
• Enriched flour, honey,
• Brown sugar, cornmeal,
• Wheat bran, black and
• White sesame seeds,
• poppy seeds, yeast
• and salt.

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Trick or Wheat?
The perfect bread for Americans who are watching
their health. Healthy Life Bread is the answer!
46
Trick or Wheat?
The most natural and nutritious, best tasting
breads available. 
SPROUTED WHEAT, RAISIN CINNAMON BAGELS

• Ingredients
• Stoneground organic whole
• wheat, sprouted organic wheat
• berries, filtered water,
• stoneground organic white
• flour, organic raisins, cinnamon,
• unrefined sea salt.

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Trick or Wheat?
Warburtons Stoneground Wholemeal loaf is made
with the finest stoneground flour for a
mouth-watering taste and texture.

• Stoneground Wheat Bread

Ingredients Stoneground wheat flour, rye,
pumpkin seeds, sunflower seed, wheat protein,
malt, sea salt, fresh yeast.
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Whole Grain Samples

• Provided by
• Sales West Marketing, Hill Marketing, and Elite
  Foods

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Milk and Milk Products

• 3 Servings of Milk or Milk Equivalent daily
• Servings
• 1 cup of fat-free or low-fat milk
• 1 ½ ounces of cheese
• 1 cup of Yogurt
• 4 oz Cottage Cheese

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Why Is Milk So Important?

• Our body does not make calcium and calcium is
  needed for several body functions
• Calcium supplements do not provide the same
  nutrients as milk

• The body absorbs nutrients from milk easier then
  from supplements

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Antioxidants

• What are they?
• Chemical compounds that prevent damage caused by
  particles called free radicals (destructive O2
  molecules)
• Anti (against) oxidation (change caused by
  oxygen)
• You body cannot make them so you must eat or
  drink them

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Antioxidants

• If free radicals are not neutralized they can
  damage cells.
• This damage can lead changes related to normal
  aging. They can also lead to more serious
  problems such as heart disease, stroke, and cancer

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Antioxidants

• Currently no recommendation on the daily amount
  needed
• You should try to get as many as you can and try
  to get them from foods not supplements
• Sources
• Fruits and vegetables (fresh, frozen or canned)
• Nuts, seeds, legumes (dried beans and peas)
• Whole grain breads and cereals
• Foods w/ highest levels of antioxidants
  blueberries, cranberries, spinach, broccoli,
  pomegranate juice, and tea

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Fluid Recommendations

• Guidelines recommend listening to your own thirst
  mechanism
• Another option
• Fluid Equation
• 1. Take Your Weight and divide by 2.2 to get
  kilograms
• 2. Multiply that number by 30 (by 25 if
  overweight)
• 3. Divide that number by 240
• 4. The number you get equals the of cups of
  fluid you should drink per day

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Thirsty?
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Fats
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Fat Is Not BAD

• The role of fat in a healthy diet
• Source of energy
• Aids in absorption of vitamins
• Provides tastes, consistency, and stability
• Provides satiety

58
Types of Fats

• Saturated fats
• Found in animal products, whole milk and cheese
  and many processed foods.
• Raise LDL (bad cholesterol)
• Solid at room temperature
• Sources
• Cheese
• Beef
• Whole Milk
• Salad dressings
• Poultry
• Snack chips
• Eggs

• Ice cream
• Cakes/cookies/doughnuts
• Butter/Margarine
• Yeast Bread

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Types of Fats

• Unsaturated fats
• Found in plants and some seafood
• Includes monounsaturated fats and polyunsaturated
  fats
• Do not raise LDL, may lower it
• Sources
• Sunflower, corn, peanut, canola and olive oil
• Fish (tuna, salmon, etc)
• Nuts and seeds
• Avocados

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Types of Fats

• Trans Fats
• When a fat is hydrogenated turning it from liquid
  to a solid
• Purpose to help make the fat more stable
  (lengthen shelf life)
• Confusing Part
• Partially hydrogenated products do contain trans
  fats
• Fully hydrogenated products do not contain trans
  fats
• KEY Look for the word partially hydrogenated on
  the ingredient label and try to avoid foods with
  these.

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Trans Fat

• Why are Trans Fats unhealthy?
• Linked to increased risk of heart disease
• No recommendation on amount of Trans Fat to eat
  per day so eat as few trans fats as you can
• The Good News Americans dont eat a lot of trans
  fats, food companies are now required to have
  trans fats on their label, and a lot of snack
  companies are working to cut trans fats out of
  their products

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Trans Fats

• Sources of Trans Fats vegetable shortenings,
  some margarines (hard-stick type), crackers,
  candies, cookies, snacks, baked goods, fried
  foods, and dressings
• 80 of trans fats come from processed foods
• 20 come from natural foods (meats, dairy)

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How Much Unhealthy Fat is in this Cookie?
Saturated Fat 4 g
Trans fat 2 g
Combined Total Unhealthy Fat 6 g
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Recommendations

• Consume less than 10 of calories from saturated
  fat and less than 300mg/day of cholesterol
• Keep trans fat intake as low as possible
• Keep total fat between 20-35 of calories w/ most
  fat coming from poly and monounsaturated fats

65
Recommendations

• Limit intake of fats and oils high in saturated
  and/or trans fatty acids
• Children and Adolescents
• Age 2-3 30-35 of calories from fat
• Age 4-18 25-35 of calories from fat

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Carbohydrates
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Importance of Carbohydrates

• Carbohydrates are an essential part of a healthy
  diet
• Carbohydrates provide fiber which may help reduce
  chances of certain cancers
• Carbohydrates are the bodies main source of
  energy. They supply energy to the brain and
  central nervous system

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Complex Carbs

• Starches-flour, bread, rice, corn, oats,
• barley, potatoes, fruits, and vegetables
• Insoluble Fiber whole wheat breads and cereals,
  wheat bran, cabbage, beets, carrots, cauliflower
• Soluble Fiber oat bran, oats, legumes, citrus
  fruits, strawberries, apples, rice and bran

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Simple Carbs

• Table sugar, brown sugar, confectioners sugar,
  raw sugar
• Fruit, vegetables, and honey
• High fructose corn syrup
• Sugar alcohols
• Milk and milk products
• Cereal and some baked goods

70
Carbohydrate Recommendations

• Choose fiber-rich fruits, vegetables, and whole
  grains often
• Choose and prepare foods and beverages with
  little added sugars or caloric sweeteners
• 45-65 of calories should come from carbohydrates

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Sodium and Potassium
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Recommendations

• Consume less than 2,300 mg of sodium/day (approx.
  1 tsp of salt)
• Choose and prepare foods with little salts
• Eat foods high in potassium such as fruits and
  vegetables

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Simple Ways to Reduce Salt Intake

• Take the salt shaker off the table
• Use other spices to enhance foods
• Once you decrease salt in your diet after a
  period of time your taste will adjust to the
  lower amount
• Read labels
• A food that is low in sodium will have less than
  140mg
• Eat foods in their natural form (processed foods
  are high in sodium)

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Importance of Potassium

• Diets rich in potassium helps fight the negative
  effects from sodium
• May help reduce the risk of kidney stones
• May help decrease bone loss with age

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Potassium Rich Foods

• Potatoes, sweet potatoes
• Yogurt
• Tuna
• Lima beans
• Bananas
• Pork chops
• Trout
• Milk

• Lentils
• Orange juice
• Cantaloupe
• Prunes
• Tomato juice
• Carrot juice
• Soybeans
• Spinach

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Alcoholic Beverages
77
Alcohol

• Moderation
• Drink sensibly
• Women 1 drink
• Men 2 drinks
• Avoid alcohol pregnant women, children,
  adolescents, those on certain medications
• This is the only recommendation that has not
  changed from previous guidelines

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Food Safety
79

• Clean hands, surfaces, fruits and vegetables
• Separate raw, cooked, and ready to eat foods
  while preparing and storing foods
• Cook foods to safe temperatures
• Chill perishable foods promptly
• Defrost foods properly
• Avoid raw milk, eggs, meat, poultry, juices,
  sprouts

80
School Meals and the Dietary Guidelines
81
Recommended Changes in School Meals

• Increase the amount of whole grains-making at
  least ½ of the grains served whole grains
• Increase the amounts and variety of fruits and
  vegetables
• Provide plenty of fat-free or low-fat milk
• Prepare meat products that are low in fat

82
Recommended Changes in School Meals

• Serve More
• Dark green veg.
• Orange veg.
• Legumes
• Fruits
• Whole grains
• Low-fat milk products

• Serve Less
• Refined grains
• Total fats
• Cholesterol
• Saturated fats
• Trans fats
• Added sugars
• Sodium

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Menu Activity

• Using what you have learned so far in the class,
  work in teams of 2 and re-write the menu that is
  being handed out (yellow paper). Be ready to
  discuss why you made the changes you did with the
  group.

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My Pyramid
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Final Graphic Design

• Activity Proportionality
• Moderation Variety
• Personalization Gradual
• 
  Improvement

86
Food Groups are Color Coded
87
MyPyramid Recommendations Compared to Consumption
Bars show percent change needed in consumption to
meet recommendations
Increases Current Consumption Decreases
Fruits Vegetables Grains Meat
Beans Milk
88
Fat, Oil Added Sugars Allowances Compared to
Consumption
Bars show percent change needed in consumption to
meet recommendations
Increases Current Consumption Decreases
Solid fats Oils
Added sugars
89
Vegetable Recommendations Compared to Consumption
Consumed
Recommended
Females 31-50
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Message Proportionality

• In the Dietary Guidelines
• Adopt a balanced eating pattern.
• Sufficient amount of fruits and vegetables,
• 3 or more ounce equivalents of whole-grain
  products per day
• 3 cup equivalents per day of fat-free or low-fat
  milk or milk products.
• In MyPyramid graphic
• Differing widths of the color bands suggest
  about how much food should be eaten from each
  group.

91
Message Moderation

• In the Dietary Guidelines
• Limit intake of saturated and trans fats, and
  choose products low in these fats.
• Make choices of meat, poultry, dry beans, and
  milk products that are lean, low-fat, or
  fat-free.
• Choose and prepare foods and beverages with
  little added sugars or calorie sweeteners.
• In MyPyramid graphic
• Food group bands narrow from
• bottom to top suggesting to eat
• nutrient-dense forms of foods.

92
Message Physical Activity

• In the Dietary Guidelines
• Engage in regular physical activity and reduce
  sedentary activities to promote health,
  psychological well-being, and a healthy body
  weight.
• In MyPyramid graphic
• Steps and person on them symbolize that physical
  activity should be a part of everyday healthy
  living.

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Pyramid Servings
Daily Amounts in cups or ounces
94
MyPyramid Grains

• Eat 6 ounce-equivalents (for a 2,000 calorie
  diet)
• 3 ounce-equivalents or more of whole-grain
  products
• The remaining grains should come from enriched or
  whole-grain products

• 1 ounce-equivalent of a food from the grains
  group is
• 1 slice bread
• 1/2 cup cooked pasta, cooked rice or cooked
  cereal
• 1 cup ready-to-eat cereal

• Adapted from Mary Meck Higgins, PhD,. RD, LD,
  CDE, Kansas State University

95
Whole Grain Serving Sizes 3 oz of whole grains,
6 oz of total grains per day
½ cup brown rice 1 oz whole grain
5 whole grain crackers 1 oz whole grain
½ cup oatmeal 1 oz whole grain
3 cups popcorn 1 oz whole grain
1 slice whole grain bread 1 oz whole grain
1 cup whole wheat cereal 1 oz whole grain
96
Grain Serving Sizes
6 oz of total grains per day
1 piece 2 ½ by 2 ½ cornbread 2 oz grain
1 cup cereal 1 oz grain
18 diameter tortilla 2 oz grain
1 cup rice 2 oz grain
2 ½ oz bun 2 ½ oz grain
7 crackers 1 oz grain
97
MyPyramid Vegetables

• Eat the equivalent of 2 1/2 cups of raw or cooked
  vegetables per day (for a 2,000 calorie diet)

Count 2 cups of raw leafy greens as equivalent to
1 cup of other vegetables

• Adapted from Mary Meck Higgins, PhD,. RD, LD,
  CDE, Kansas State University

98
Vegetable Serving SizesNeed 2 ½ cups per day
½ cup juice ½ cup veg
½ cup cauliflower ½ cup veg
1 cup romaine ½ cup veg
½ cup beams ½ cup veg
1 large yam 1 cup veg
½ cup broccoli ½ cup veg
99
Vegetable Serving SizesNeed 2 ½ cups per day
½ cup zucchini ½ cup veg.
½ cup spinach ½ cup veg.
½ cup corn ½ cup veg.
1 cup iceberg lettuce ½ cup veg
½ cup mushrooms ½ cup veg.
½ cup green beans ½ cup veg.
100
MyPyramid Fruits

• Eat the equivalent of 2 cups of fresh, canned or
  frozen fruits per day (for a 2,000 calorie diet)

Count 1/4 cup dried fruit, such as raisins, as
equivalent to 1/2 cup fruit

• Adapted from Mary Meck Higgins, PhD,. RD, LD,
  CDE, Kansas State University

101
Fruit Serving Sizes2 cups per day
1 medium bunch grapes 1 ½ cups fruit
2 large plums 1 cup fruit
1 small apple 1 cup fruit
½ cup juice ½ cup fruit
1 large banana (8 ) 1 cup fruit
102
Fruit Serving Sizes2 cups per day
½ medium (4 diam) ½ cup fruit
½ cup ½ cup fruit
½ large peach ½ cup fruit
¼ cup raisins ½ cup fruit
1 small orange ½ cup fruit
103
MyPyramid Oils

• Eat the equivalent of 6 teaspoons of oil (for a
  2,000 calorie diet) per day.
• Most Americans consume enough oil in the foods
  they eat, such as
• Nuts Salad dressings Cooking oil and Fish

• 3 or 4 teaspoons of oil is equivalent to
• 1 ounce of nuts or seeds, or 2 tablespoons of
  peanut butter
• 1 tablespoon of tub or squeeze margarine without
  trans fats
• 1 tablespoon of real mayonnaise
• 3 tablespoons of some salad dressings

• Adapted from Mary Meck Higgins, PhD,. RD, LD,
  CDE, Kansas State University

104
MyPyramid Dairy Products

• Consume 3 cups per day of fat-free or low-fat
  milk or equivalent milk products
• Children ages 2 to 8 2 cups per day
• Children ages 9 up 3 cups per day

• 1 cup (8 ounces) of milk is equivalent to
• 1 cup yogurt
• 1 1/2 oz. natural cheese, or 2 oz. processed
  cheese

• Adapted from Mary Meck Higgins, PhD,. RD, LD,
  CDE, Kansas State University

105
Dairy Serving Sizes3 cups per day
½ cup pudding (made w/ milk ½ cup milk
½ cup ½ cup milk
8 oz milk 1 cup milk
8 oz yogurt 1 cup milk
1/3 cup shredded 1 cup milk
2 slice (3/4 oz ea) 1 cup milk
106
MyPyramid Meat Beans

• Eat 5 1/2 ounce-equivalents (for a 2,000 calorie
  diet). Choose lean meat and poultry. Vary your
  choices more fish, beans, peas, nuts and seeds.

• 1 ounce-equivalent of a meat and beans food is
• 1 ounce meat, poultry or fish
• 1/4 cup cooked dry beans or peas
• 1 egg
• 1 tablespoon peanut butter
• 1/2 ounce nuts or seeds

• Adapted from Mary Meck Higgins, PhD,. RD, LD,
  CDE, Kansas State University

107
Meats and Beans5, ½ oz equivalents per day
4 oz cooked w/o bone 4 oz meat
5 oz steak 5 oz meat
1 small half breast 3 oz meat
8 oz fish steak 8 oz meat
108
Meats and Beans5, ½ oz equivalents per day
7 medium shrimp 2 oz meat
6 thin slices 2 oz meat
1 oz nuts 2 oz meat
½ cup beans 2 oz meat
109
A MyPyramid Serving is Usually Less Than a
Typical Helping
Source www.fns.usda.gov/tn/tnrockyrun/whatsa.htm
110
Key food group messages from the Dietary
Guidelines and MyPyramid
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, and sugars.