2005 Dietary Guideline for American

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2005 Dietary Guideline for American

• Pam Sigler
• Extension Associate for Family and Consumer
  Science
• University of Kentucky
• Presented to Kentucky Nutrition Programs
  Assistant Training, April 2005

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History

• Science based advise to promote health and reduce
  risk for major chronic diseases through diet and
  physical activity
• By law, the Guidelines are reviewed every five
  years
• Promoted by each federal agency carrying out
  food, nutrition, or health programs

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Nine Major Messages

• Consume a variety of foods within and among the
  basic food groups while staying within energy
  needs
• Balance calorie intake with calories expended to
  manage body weight
• Be physically active every day
• Increase daily intake of fruits and vegetables,
  whole grain, and nonfat or low-fat milk and milk
  products
• Choose fats wisely for good health
• Choose carbohydrates wisely for good health
• Choose and prepare foods with little salt
• If you drink alcoholic beverages, do so in
  moderation
• Keep food safe to eat

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1. Consume a variety of foods within and among
the Basic Food Groups, while staying within
energy needs.
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Promote increased dietary intake of

• Vitamin E
• Calcium
• Magnesium
• Potassium
• Fiber
• Vitamin A
• Vitamin C

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Limit calorie intake, especially from

• Added sugar
• Solid fat
• Alcoholic beverages

Avoid empty calories
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Special nutrient recommendations

• Adolescent females and women of childbearing age
  need extra iron and folic acid
• Persons over age 50 benefit from taking vitamin
  B12 in fortified food or from supplements
• The elderly, persons with dark skin, and persons
  exposed to little UVB radiation may need extra
  vitamin D from D fortified foods and supplements

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2. Control calorie intake to manage body weight
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Calorie intake and physical activity go hand in
hand

• Energy expended must equal energy consumed to
  stay at the same weight
• Limit portion sizes of high calorie foods
• Increase intake of raw vegetables and low calorie
  foods
• Reduce added sugar, solid fat and alcohol

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3. Be physically active every day
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How much activity?

• Make 30 minutes of moderate physical activity
  part of the adult daily routine
• Up to 60 minutes of moderate to vigorous activity
  is needed to avoid weight gain
• 60 to 90 minutes of moderate to vigorous activity
  is needed to lose weight or avoid regaining weight

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Moderate Exercise

• When performing moderate exercise, a person feels
  some exertion but is able to comfortably carry on
  a conversation during the activity. Examples of
  moderate activity include
• Hiking
• Light gardening or yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Walking (3.5 miles per hour)

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Vigorous exercise

• Vigorous Exercise is intense enough to be a
  challenge resulting in significant increase in
  heart and breathing rates. Examples of vigorous
  exercise include
• Running/ Jogging (5 miles per hour)
• Bicycling (greater than 10 miles per hour)
• Swimming (slow freestyle laps)
• Aerobics
• Walking (4.5 miles per hour)
• Heavy Yard Work (chopping wood)
• Vigorous exercise burns more calories than
  moderate exercise for the same time duration.

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METs

• Researchers sometimes classify activities in
  terms of how much energy the task requires in
  comparison with resting energy consumption,
  referred to as a metabolic equivalent (MET). In
  this system,
• one MET is equal to the energy needed to sustain
  the body at rest,
• two METs is twice as much energy as resting
  metabolic rate, and so forth.
• When using METs, moderate intensity activities
  are usually classified as those ranging from
  three to six METs. (Thompson, 2002) An activity
  of 6 or more METS is a vigorous activity. (CDC)

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Weight bearing

• Weight bearing exercise, that which loads the
  skeleton, has potential to reduce the risk of
  osteoporosis by
• Increasing peak bone mass during growth
• Maintaining peak bone mass during adulthood
• Reducing the rate of bone loss during aging (2005
  Dietary Guidelines Advisory Committee Report)

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4. Choose fats wisely for good health
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Fat

• Total fat should be limited to 20-35 of total
  caloric intake for adults
• Limit fat to 30 for children ages 2-3 years
• Limit fat to 24 for children ages 4-19
• Limit saturated fat intake to below 10 per day
• Limit trans fat intake to below 1 per day
• Limit cholesterol intake to below 300 mg per day

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EPA and DHA Fatty acids

• Contained in fish
• Two servings (8 oz) per week is associated with
  reducing sudden death and coronary heart disease
  (CHD)
• Pregnant women, lactating women and children are
  advised to avoid fish high in mercury

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5. Choose carbohydrates wisely for good health
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Carbohydrates

• Sugars, starches and fiber found in fruits,
  vegetables, grains and milk products
• Supply energy
• Fiber rich choices promote healthy laxation and
  help reduce the risk of type 2 diabetes and other
  chronic diseases
• Reduce added sugar to limit weight gain and
  reduce risk of dental caries
• Fruits and vegetables are a source of
  antioxidants and other phytochemicals.

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6. Increase daily intake of fruits, vegetables,
whole grains, and reduced-fat milk and milk
products
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Fruits

• Contain glucose, fructose, sucrose and fiber
• Most are low in calories
• Important source of
• Vitamin C
• Folate
• Potassium (which helps to control blood pressure)

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Vegetables

• Contain a small amount of sugar
• Some are high in starch
• All provide fiber
• Important source of
• Potassium
• Folate
• Vitamin A
• Vitamin E

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Fruits and Vegetables consumption is associated
with decreased risk of

• Stroke
• Other cardiovascular diseases
• Type 2 Diabetes
• Cancer in certain sites
• Fruits and vegetables are a useful component of
  programs designed to achieve and sustain weight
  loss.

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Suggested servings of fruits and vegetables

• 2 ½ to 6 ½ cups daily
• For a 2,000 calories per day diet, the goal is 4
  ½ cups
• Choose a variety among
• Citrus, melons, and berries
• Other fruits
• Dark green leafy vegetables
• Bright orange vegetables
• Legumes
• Starchy vegetables
• Other vegetables

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Whole Grains

• Reduce the risk of coronary heart disease and
  type 2 diabetes
• Help with weight control
• Goal to eat three 1-ounce equivalents per day
• Sources include whole wheat, oatmeal, popcorn,
  bulgur, and brown rice

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Nonfat and low-fat milk and milk products

• Source of calcium, magnesium, potassium, and
  vitamin D
• 3 cups or equivalent, preferably of nonfat or
  low-fat milk products, is suggested for diet of
  1,600 calories or greater
• 3 cups per day can improve bone health

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7. Choose and prepare foods with little salt
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Salt (sodium chloride)

• Goal is to consume less than 2,300 mg of sodium
  per day
• African Americans and older adults are at high
  risk for hypertension
• Salt is associated with high blood pressure which
  can lead to stroke, heart disease, heart failure,
  and kidney disease
• Increasing intake of potassium-rich foods helps
  to lower blood pressure

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8. If you drink alcoholic beverages, do so in
moderation
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What is moderation?

• Up to one drink per day for women
• Up to two drinks per day for men
• One drink is equal to
• 12 ounce serving of beer
• 5 ounce glass of wine (12 alcohol)
• 1.5 ounces of 80-proof distilled spirits

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9. Keep food safe to eat
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Foodborne disease

• 76 million illnesses, 325,000 hospitalizations,
  and 5,000 deaths in the U.S. each year
• 75 caused by
• Salmonella
• Listeria
• Toxoplasma

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Prevention of foodborne illness

• Clean hands, contact surfaces, and fruits and
  vegetables
• Separate raw, cooked and ready-to-eat foods while
  shopping, preparing, and storing
• Cooking foods to a safe temperature
• Chilling perishable food promptly
• Avoiding high risk foods

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High risk foods

• Deli meats and frankfurters that have not been
  reheated to a safe temperature (may contain
  Listeria)
• High risk group includes very young children,
  pregnant women, the elderly, and those who are
  immunocompromised

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Heed the message

• Dietary Approaches to Stop Hypertension (DASH
  diet)
• Adding at least 30 minutes of moderate physical
  activity into ones daily routine