Dietary Guidelines for Americans

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Dietary Guidelines for Americans
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What are the 2005 Dietary Guidelines?

• Provides science-based advice to promote health
  and reduce risk of major chronic diseases
• Encourages most Americans to
• Eat fewer calories
• Be more physically active
• Eat a healthful diet by making wiser food choices
• Prepare and handle foods to reduce risk of
  foodborne illness

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2005 Dietary Guidelines
for Americans

• 41 key recommendations
• 23 for general public
• 18 for special populations
• 10 chapters
• Background and Purpose of the Dietary
  Guidelines for Americans
• 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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Evolution of USDAs Food Guidance
1950s-1960s
1940s
1916
Food for Young Children
2005
1992
1970s
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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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1. Background and purpose of the Dietary
Guidelines for Americans

• Document for policymakers, healthcare providers,
  nutritionists, and nutrition educators
• Jointly developed by HHS/USDA every 5 years
• Recommendations for an overall pattern of eating
  that can be adopted by the general public
• Applicable to food preferences of different
  racial/ethnic groups, vegetarians, and other
  groups

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1. Background and purpose of the Dietary
Guidelines for Americans

• Recommendations for Americans over 2 years of age
• Emphasizes
• Eating a healthful diet to optimize growth and
  reduce risks of chronic diseases
• Getting exercise
• Meeting nutrient intakes (Dietary Reference
  Intakes) set by Institute of Medicine
• Does not emphasize dietary supplements

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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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2. Adequate nutrients within calorie needs

• Eat a variety of nutrient-dense foods from
  different food groups (DASH eating plan)
• Limit Saturated and trans fats, cholesterol,
  added sugars, alcohol
• Key recommendations
• People over 50 yrs Vitamin B-12
• Pregnancy Iron, folic acid
• Older and dark-skinned people Vitamin D

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2. Adequate nutrients within calorie
needs What YOU can do

• Eat breakfast each day based on the Dietary
  Guidelines eating pattern
• Fortified cereals source of nutrients and whole
  grains
• Encourages milk and fruit
• Helps raise metabolism and curb appetite to
  control weight
• Helps you perform better at school or work
• Read food labels when shopping at the grocery
  store

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Use labels to make quick, informed choices
Check Calories
Sample label for macaroni and cheese
http//www.cfsan.fda.gov/dms/foodlab.html
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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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3. Weight management

• Obesity linked to
• Early death
• High blood pressure
• Type 2 diabetes
• Heart disease, stroke, lipid disorders
• Gall bladder disease
• Gout
• Bone and muscle problems osteoarthritis, hip
  disorder
• Pulmonary and respiratory problems asthma,
  sleep apnea
• Abnormal growth acceleration early puberty,
  menarche
• Psychological and social problems depression
• Certain cancers (endometrial, breast, colon)

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3. Weight management

• Aim for slow, steady weight loss
• Eat fewer calories
• Maintain adequate nutrient intake
• Increase physical activity
• For obese adults, a modest weight loss (10 lbs)
  has health benefits
• Eat 100 fewer calories/day lose 10
  pounds/yr
• Eat less added sugars, fats, alcohol, which
  provide calories but few or no essential nutrients

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Obesity Trends Among U.S. Adults BRFSS
1991, 1996, 2003
1996
2003
No Data 2024 25
BMI ?30, or about 30 lbs overweight for 54
person
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3. Weight management What YOU can do

• When dining out, choose smaller portions of main
  meals and beverages, and dont purchase
  super-size items
• Buy regular or small size items
• Dont be tempted by better deals
• Share an entrée, take some home
• Choose low fat foods when eating out
• Lower fat terms grilled, broiled, baked,
  steamed poached
• Higher-fat terms buttered, buttery, fried,
  breaded, creamed, in cream sauce, with gravy, au
  gratin, scalloped, hollandaise, pastry

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3. Weight management

• Body mass index (BMI) is more accurate
  approximation of body fat than weight alone
• Overestimates fat in muscular people
• Underestimates fat in people who lost muscle
• Calculation Weight (lbs) X 703
• Height (in)
• BMI ranges
• Healthy 19-24
• Overweight 25-29
• Obese 30 and above
• BMI calculator
• http//www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm
• http//www.nhlbisupport.com/bmi/bmicalc.htm

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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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4. Physical activity

• Physical activity reduces risk or helps manage
• Overweight and obesity
• Heart disease
• Stroke
• High blood pressure
• Type 2 diabetes
• Osteoporosis
• Colon cancer
• Mild to moderate depression/anxiety
• Early mortality
• American adults and children do not get enough
  exercise for a variety of reasons

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4. Physical activity

• 3 components to physical fitness
• Cardiovascular conditioning Walking, jogging,
  aerobic activities
• Stretching exercises for flexibility Yoga
• Resistance exercises or calisthenics for muscle
  strength and endurance Weight lifting

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4. Physical activity

• Adults
• 30 min. of moderate activity, above usual
  activity, on most days Reduce chronic disease
  risk
• 60 min. of moderate to vigorous activity on most
  days while balancing caloric intake Manage body
  weight and prevent weight gain
• 60-90 min. of moderate activity daily, while
  balancing caloric intake Sustain weight loss
• Children adolescents 60 min. of activity on
  most, preferably all, days of the week
• Pregnant and breastfeeding women, older adults
  OK to exercise

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4. Physical activityWhat YOU can do

• Make small changes to increase your daily level
  of physical activity
• Climbing stairs, dancing, choosing distant
  parking places
• Set aside a time each day for exercise
• Try to balance the calories in your food with the
  amount of activity you do in order to maintain a
  healthy weight
• Replace TV watching with activities requiring
  more movement
• Dont reward yourself with food

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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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9
9
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5. Food groups to encourage. Fruits and
Vegetables

• 4 ½ cups (9 servings) of fruits and
  vegetables/day (for 2000 calorie diet)
• Recommendation not changed, but expressed in cups
  instead of servings
• Contain vitamin A (carotenoids), vitamin C,
  fiber, potassium, magnesium, other phytonutrients

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5. Food groups to encourage. Vegetables

• 2 ½ cups vegetables/day (for 2000 calorie diet)
• Choose fresh, frozen, and canned
• Minimize added butter and salt
• Different vegetables are rich in different
  nutrients

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Vary your veggies
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Vary your veggies

• Eat 2-1/2 cups of vegetables per day for a 2,000
  calorie diet
• Select from all 5 vegetable SUBGROUPS several
  times a week

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Subgroup 1 Dark green vegetables

• Broccoli
• Spinach
• Most greens spinach, collards, turnip greens,
  kale, beet, mustard greens
• Green leaf and romaine lettuce

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Subgroup 2. Orange vegetables

• Carrots
• Sweet potatoes
• Winter squash
• Pumpkin

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Subgroup 3. Legumes

• Dry beans and peas such as
• Chickpeas
• Pinto beans
• Kidney beans
• Black beans
• Garbanzo beans
• Soybeans
• Split peas
• Lentils

The USDA Food Guide includes dry beans, peas and
soybeans in the meats and beans group as well as
the vegetable group however count them only in
one group.
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Subgroup 4. Starchy vegetables

• White potatoes
• Corn
• Green peas

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Subgroup 5. Other vegetables

• Tomatoes
• Cabbage
• Celery
• Cucumber
• Lettuce
• Onions
• Peppers
• Green beans
• Cauliflower
• Mushrooms
• Summer squash

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Eat a rainbow

• For optimum health, scientists say eat a
  rainbow of colors. Your plate should look like a
  box of Crayolas.
• Janice M. Horowitz,TIME, January 12, 2002

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5. Food groups to encourage. Fruits

• 2 cups fruits/day (for 2000 calorie diet)
• Whole fruits (fresh, frozen, canned, dried) have
  more fiber than fruit juice
• Orange juice is good source of vitamin C,
  potassium, and calcium and vitamin D if fortified

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5. Food groups to encourage. Dairy

• Adults and children 9 years and older 3 cups per
  day of fat-free or low-fat milk or equivalent
  milk products
• Children 2-8 years 2 cups per day of fat-free or
  low-fat milk or equivalent milk products
• Yogurt, lactose-free milk (or lactase), cheese
• Non-dairy eaters should choose alternative
  sources of calcium (fortified cereals juice,
  seafood, soy foods)

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5. Food groups to encourage. Whole
grains

• Eat 3 or more ounce-equivalents of whole grain
  products per day
• Half your grains should come from whole grains

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What is a whole grain?

• Foods made with the entire grain seed (kernel).
  If kernel has been cracked, crushed, or
  flaked, it must retain nearly the
  same relative proportions of bran, germ,
  and endosperm as the original grain
• FDA health claim Whole grain food must contain
  51 or more whole grain ingredients by weight per
  reference amount and be low in fat and cholesterol

Bran
Endosperm
Germ
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Whole grains contain more than just fiber
http//www.bellinstitute.com/nutrition/index.htm
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5. Health benefits of whole grains

• Coronary heart disease
• Type 2 diabetes
• Colon cancer
• Weight control

Toasted corn and bulgur salad
http//www.wheatfoods.org/
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Finding whole grains when shopping
Good Source A half serving (8 g) of
whole grain
Excellent Source A full serving (16
g) of whole grain

• Check ingredient list for a whole grain
• Dont rely on color

100/Excellent A full serving (16
g) all grains are whole
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What counts as an ounce equivalent serving of
a whole grain food?

• 1 slice whole wheat bread (16 g of whole grain)
• ½ cup of cooked cereal, rice, pasta
• 1 cup dry flake cereal
• ¼ cup dense cereal (granola)
• 1 ½ cups puffed cereals

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Whole grains are consumed in the U.S. as a single
food or an ingredient in a product

• Quinoa
• Sorghum
• Spelt
• Teff
• Triticale
• Whole corn
• Whole-grain pasta
• Whole rye
• Whole wheat
• Whole-wheat couscous
• Wild rice

• Amaranth
• Barley
• Brown rice
• Buckwheat
• Bulgur
• Emmer
• Farro
• Grano
• Kamut
• Millet
• Oatmeal and whole oats
• Popcorn

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5. Food groups to encourageWhat YOU can do

• Eat fruits and vegetables for a total of at least
  four and one-half cups (9 servings) each day
• Pack fruits and vegetables as snack during the
  day
• Choose low-fat or fat-free milk, yogurt, and
  other dairy products
• Have vanilla yogurt with fruit instead of ice
  cream for dessert
• Try to eat at least half of your grains as whole
  grain foods, or about 3 ounce-equivalents/day
• Try a new whole grain food each month

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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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6. Fats

• Total fat 20-35 of daily calories
• Children 2-3 years 30-35 of calories
• Children and adolescents 4-18 yrs 25-35 of
  calories
• Mainly poly- and monounsaturated fats fish,
  nuts, vegetable oils
• Saturated fat Less than 10 of daily calories
• Cholesterol Less than 300 mg/day
• Trans fats As low as possible

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FatsWhat YOU Can Do

• Choose healthy fats such as olive oil and
  canola oil
• Use canola margarine and cook with canola oil
• Use olive oil salad dressings
• Avoid unhealthy fats such as saturated and
  trans fat
• Check nutrition labels and ingredient lists
• Choose low-fat dairy products and lean meats
• Eat at least 2 seafood meals each week
• Source of omega-3 fats

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Where do Trans fats come from?
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Saturated fat Comparing different foods
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Sources of Omega-3 fats
Values are grams per 3-oz serving
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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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7. Carbohydrates

• Choose fiber-rich fruits, vegetables, and whole
  grains often
• Aim for 14 g. of fiber/1000 calories
• Choose legumes several times a week
• Excellent source of fiber
• Part of vegetable and meat/beans group
• 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

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7. Carbohydrates. What YOU Can Do

• Choose more healthy snacks that are low in fat
  and sugar and high in fiber
• Snack on fruits and cut-up vegetables
• Limit foods high in added sugars
• Check ingredient lists for added sugars high
  fructose corn syrup, sucrose, corn sweetener,
  corn syrup
• Regular soft drinks, candy, cakes, cookies, pies
• Major sources of added sugar
• Should be part of discretionary calories

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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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8. 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
• Consume potassium-rich foods, such as fruits and
  vegetables
• People with high blood pressure or at risk
• Less than 1,500 mg sodium day
• Meet potassium recommendation (4,700 mg/day)

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Sodium sources

• Processed food 77
• Naturally occurring 12
• Adding it at the table 6
• Adding it while cooking 5

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Cucumbers vs. pickles
Sodium 2 mg/cup
1,987 mg/cup Potassium 162 mg/cup
180 mg/cup
USDA National Nutrient Database for Standard
Reference, Release 17
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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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9. Alcoholic Beverages

• Drink sensibly and moderately
• Women 1 drink/day
• Men 2 drinks/day
• Avoid
• Addiction
• 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
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9. Alcoholic Beverages

• Risks
• Liver cirrhosis
• Inflammation of pancreas
• High blood pressure
• Stroke
• Some cancers
• Injury
• Benefits
• Relieves stress
• Lowers risk of heart disease
• In middle-aged and older adults, 1-2 drinks/day
  associated with lowest mortality

• Alcoholic beverages have
  calories
• 5 oz wine 100 cal
• 12 oz regular beer 150 cal
• 1.5 oz 80-proof 100 cal distilled
  spirits

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• 1. Background and Purpose of the Dietary
  Guidelines for Americans
• 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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10. Food Safety

• Consumers at greatest risk
• Infants and young children
• Pregnant women
• Older adults
• Those with weakened immune systems
• Foods of special concern
• Unpasteurized dairy and juices
• Partially cooked or raw eggs
• Raw or undercooked meats
• Raw sprouts

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Food Safety

• Other messages
• Clean refrigerators and check temperature
• Do not wash raw meat and poultry
• Wash fresh fruits and vegetables just before
  cooking or eating

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

• Remove and discard outer leaves (lettuce,
  cabbage) before washing
• Wash all fruits and vegetables, including
  organically grown and home-grown ones, just
  before cooking or eating
• Wash under running potable water
• When possible, scrub fruits and vegetables with a
  clean scrub brush or with hands
• Dry fruits and vegetables

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Finding Your Way to a Healthier You

• Feel better today stay healthy for tomorrow
• Make smart choices from every food group
• Mix up your choices within each food group
• Find your balance between food and
  physical activity
• Get the most nutrition out of your calories
• To know the factsuse the label
• Play it safe with food

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Communicating with and not to consumers

• Speak their language
• Tell them how to do it
• Make advice specific, manageable, and actionable
• Instead of eat less fat, say when eating out,
  choose steamed, grilled, or broiled foods instead
  of fried
• Take a positive approach
• Help them fit appropriate portion size of
  favorite foods into balanced, healthful eating
  plan
• Personalize advice
• Account for tastes, lack of time, convenience

IFIC Foundation. Food Insight. Jan/Feb 2005
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Acknowledgements

• Thanks to the following for providing images
  or information used on some slides
• Alice Henneman, Univ. of Nebraska Cooperative
  Extension in Lancaster County
• Linda Bobroff, University of Florida
• Anne Hoisington, Oregon State University
  Extension
• Ruth Litchfield, Iowa State University Extension
• The Bell Institute of Health and Nutrition,
  Minneapolis