The Foundations of Nutrition The Dietary Guidelines for Americans, 2005

1
The Foundations of NutritionThe Dietary
Guidelines for Americans, 2005

• Welcome!
• Presented by

Partner California Department of Education
Nutrition Services Division
2
Main Objectives

• Provide an overview of the three tools that form
  the foundation for nutrition education.
• Provide opportunities through hands-on
  activities to apply concepts and skills to assess
  and improve personal eating patterns.
• Share grade-appropriate resources for use in
  teaching nutrition education in the classroom.

3
The Need for Nutrition Education

• More than 80 of 4-9 year olds have diets that
  are classified as poor or needs improvement.
• Less than 50 of California children are meeting
  recommended servings of fruits and vegetables.
• 14 of California children from low-income
  families have iron deficiency anemia.
• Increasing overweight among US children between
  16 and 33 of children and adolescents are at
  risk of overweight or are overweight.
• Increasing prevalence of high blood pressure,
  increased cholesterol, and type 2 diabetes among
  children.

• References
• U.S. Department of Health Human Services, The
  Surgeon General's Call To Action To Prevent and
  Decrease Overweight and Obesity, Overweight in
  Children and Adolescents, Revised January 2007.
• Ogden CL, Carroll MD, Curtin LR, McDowell MA,
  Tabak CJ, Flegal KM. Prevalence of overweight and
  obesity in the United States, 1999-2004. JAMA
  2951549-1555. 2006.
• California Food Guide. Sacramento, California
  California Department of Health Care Services and
  California Department of Public Health2008. 
  Available at http//www.cafoodguide.ca.gov.

4
What is Good Nutrition?

• The Broccoli Soup Diet
• Wild Side Diet
• The Sideline Diet
• Volleyball Players Diet
• Dieters Tea

5
What Do We Need to Live?

• Carbohydrates
• Protein
• Fat
• Vitamins
• Minerals
• Water

6
Energy Nutrients

• Carbohydrates 4 Calories
• Fat 9 Calories
• Protein 4 Calories

7
Supporting Nutrients

• Vitamins and MineralsThe Supporting Cast
• Do not provide energy (calories)
• Vital in metabolic pathways
• How many do you think our body uses?

8
Dietary Reference Intakes (DRIs)

• National Academy of Sciences, Institute of
  Medicine
• Recommended intake levels for 50 vitamins,
  minerals, and macronutrients

9
Foundations of Nutrition
10
The Foundation

• The Dietary Guidelines for Americans, 2005
• MyPyramid
• The Nutrition Facts Label

11
1980 1985 1990 1995 2005
Dietary Guidelines for Americans
12
The Dietary Guidelines for Americans - 9 Key
Focus Areas

1. Adequate Nutrients within Calorie Needs
2. Weight Management
3. Physical Activity
4. Food Groups to Encourage

1. Fats
2. Carbohydrates
3. Sodium and Potassium
4. Alcoholic Beverages
5. Food Safety

Web site http//www.health.gov/dietaryguidelines
13

Focus Area 1. Adequate Nutrients Within
Calorie Needs

• Consume a variety of nutrient-dense
• foods and beverages.
• DASH and USDA Food Guide are examples of
  healthy eating patterns.

14

Focus Area 1. Adequate Nutrients Within
Calorie Needs

• Self-Assessment
• Determine Calorie Needs based on gender, age, and
  activity level.

15
Focus Area 2. Weight Management
Obesity Trends Among U.S. AdultsBRFSS, 1990,
1998, 2007 (BMI ?30, or about 30 lbs.
overweight for 54 person)
1990
2007
1998
No Data lt10 1014
1519 2024 2529
30
16

Focus Area 2. Weight Management

• Keys to Weight Management
• Balance calorie intake with activity
• Make wise food choices (foods
• with added sugars, fat, and alcohol)

17

Focus Area 2. Weight Management

• Self-Assessment
• Determine BMI and/or your Districts.

18
How is your county doing?

• 2006-07 California Physical Fitness Report
• Summary of Results
• Alameda 29.9 - 31
• Contra Costa 27.2 - 28
• Fresno 33.8 - 34.9
• Los Angeles 33.9 - 35
• Sacramento 29.3 - 31
• Santa Clara 26.4 - 26.7
• San Francisco 26.8 - 30

19

Focus Area 3. Physical Activity

• Engage in regular physical activity.
• Include cardiovascular conditioning, stretching,
  and resistance exercises.
• Adults
• 30 minutes (minimum) of moderate physical
  activity on most days.
• Children and Adolescents 60 minutes of moderate
  physical activity on most days.

20

Focus Area 4. Food Groups to Encourage

• Consume recommended amounts of fruits
  vegetables for energy needs.
• For 2000 calories 2 cups of fruit, 2½ cups of
  vegetables
• Choose a variety of fruits and vegetables.
• 3 ounces of whole grains/day.
• 3 cups per day of milk or equivalent milk
  products.

21

Focus Area 4. Food Groups to Encourage

• Choose a variety of fruits and vegetables.

22
5 Vegetable Sub-Groups
Type Cups/ wk Examples
Dark green 3 Broccoli, spinach, romaine, collard, turnip, mustard greens
Orange 2 Carrots, sweet potatoes, winter squash, pumpkin
Legumes Cooked dry beans and peas, soy foods 3 Pinto beans, kidney beans, lentils, chickpeas, tofu
Starchy 3 White potatoes, corn, green peas
Other 6 ½ Tomatoes, onions, green beans, iceberg lettuce
23

Focus Area 4. Food Groups to Encourage

• 3 ounces of whole
• grains/day
• Half your grains should
• be whole grains
• 21 nutrients plus fiber.
• Refinement process removes the nutrients and
  fiber.
• Enrichment process adds back only four nutrients.

24

• How To Select A Whole
• Grain Product
• Check the List of Ingredients
• Whole Wheat Flour or Stone-Ground Whole Wheat
  Flour should be listed first or other whole
  grains.

25

Focus Area 4. Food Groups to Encourage

• Self-Assessment

26
Focus Area 5. Fats

• Total fat 20-35 of daily calories
• Mainly poly- and monounsaturated fats fish,
  nuts, vegetable oils
• Saturated fat Less than 10 of daily calories
• Trans fats As low as possible
• Cholesterol Less than 300 mg/day

27
How Many Grams of Fat Does 30 of Calories
Represent?

• Calories Grams of Fat
• 1600 53
• 2200 73
• 2800 93

28
Types of Fats
29
Saturated Fat
Food Amt Saturated fat (g) Calories
Regular cheese Low fat cheese 1 oz 6.0 1.2 114 49
Regular ground beef Extra lean 3 oz 6.1 2.6 236 148
Regular ice cream Frozen yogurt (low fat) ½ cup 4.9 2.0 145 110
Whole milk Low fat (1) milk 1 cup 4.6 1.5 146 102
30
Trans Fats
Food Source in Diet
Snacks cakes, cookies, crackers, pies 40
Animal products 21
Margarine 17
Fried potatoes 8
Potato chips, corn chips, popcorn 5
Shortening 4
Candy, breakfast cereals, other foods 5
31
Omega-3 Fats
Seafood Omega-3 fats (g)
Tuna Light White 0.3 0.7
Halibut 0.4 - 1.0
Oysters 0.4 - 1.2
Crab 0.4
Shrimp 0.3
Clams 0.2
Seafood Omega-3 fats (g)
Salmon Sockeye Pink Chinook Atlantic farmed, wild 1.1 1.1 1.5 0.9 - 1.8
Sardines 1.0 - 1.7
Mackerel 0.3 - 1.6
Herring 1.7 - 1.8
Rainbow Trout 0.8 - 1.0
Values are grams per 3-oz serving
32
Dietary Cholesterol

• A fat like substance but not a fat itself.
• Found only in foods from animals.
• Raises blood cholesterol levels.

33

6a. Fats

• Self-Assessment

Example 2,000 calories x .30 (30) 600
calories 600 calories / 9 calories/gram 67
grams of fat
34
Focus Area 6. Carbohydrates

• Choose fiber-rich fruits, vegetables, and whole
  grains often
• Choose legumes several times a week

35

Focus Area 6. Carbohydrates

• Choose and prepare foods and beverages with
  little added sugars or caloric sweeteners
• Choose sugar- and starch-containing foods and
  beverages less frequently for good oral health

36
Percent of Adolescents, Ages 12-19, Who Consumed
Milk Carbonated Soft Drinks On Any Given Day,
1994
Source Borrud L, et al. CNI Newsletter, April
18, 1997 (analysis of USDA CSFII data).
37
The Many Names of Sugar

• Sugar Dextrose Maltose
• SYRUP Corn Sweetener Sucrose
• Sorbitol
• Honey Molasses
• HIGH-FRUCTOSE
• CORN SYRUP
• brown fructose
• sugar

38

Focus Area 7. Sodium and Potassium

• Choose and prepare foods with little salt
• Consume less than 2,300 mg (1 tsp salt) of
  sodium/day
• Check food labels for sodium Foods with less
  than 140 mg sodium (5 DV) are low in salt

39

Focus Area 7. Sodium and Potassium
Consume potassium-rich foods, such as fruits and
vegetables.
40
Focus Areas 6 and 7. Carbohydrates, Sodium,
Potassium

• Self-Assessment

41
Focus Area 8. Alcoholic Beverages

• Drink sensibly and moderately
• Avoid
• Pregnant and lactating women
• Children and adolescents
• Taking medications
• Driving, operating machines

1 Drink is 12 oz. beer 5 oz wine 1.5 oz liquor
42
Focus Area 9. Food Safety

• Avoid Foodborne Illness by
• Clean - wash hands and surfaces often.
• Separate raw, cooked and ready-to-eat foods.
• Cook - foods to safe temperatures.
• Chill - keep cold foods cold.

43
Protocol for washing fresh fruits and vegetables
(Dietary Guidelines Advisory Committee)

1. Remove and discard outer leaves before washing
2. Wash all fruits and vegetables, including
   organically grown and home-grown ones, just
   before cooking or eating
3. Wash under running water
4. Scrub fruits and vegetables with a clean scrub
   brush or with hands
5. Dry fruits and vegetables

44
Finding Your Way to a Healthier You
45
Foundations of Nutrition

• Thank You!
• For more information or assistance, please
  contact

Partner California Department of Education
Nutrition Services Division
This program was developed by the California
Department of Educations Nutrition Services
Division, with funding from The California
Endowment. Revisions were completed with funds
from the California Department of Public Health,
Network for a Healthy California, funded by the
United Sates Department of Agricultures
Supplementary Nutrition Assistance Program
(formerly the Food Stamp Program). These
institutions are equal opportunity providers and
employers. In California, food stamps provide
assistance to low-income households, and can help
buy nutritious foods for better health. For food
stamp information, call 1-877-847-3663. For
important nutrition information visit
www.cachampionsforchange.net