Transcript Fruits and Vegetables The Flavor of Life

The Foundations of Nutrition
The Dietary Guidelines for Americans, 2005
Welcome!
Presented by:
Partner: California Department of Education
Nutrition Services Division
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.
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:
1.
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.
2.
Ogden CL, Carroll MD, Curtin LR, McDowell MA, Tabak CJ, Flegal KM. Prevalence of overweight and obesity in
the United States, 1999-2004. JAMA 295:1549-1555. 2006.
3.
California Food Guide. Sacramento, California: California Department of Health Care Services and California
Department of Public Health;2008. Available at http://www.cafoodguide.ca.gov.
What is Good Nutrition?
 The Broccoli Soup
Diet
 Wild Side Diet
 The Sideline Diet
 Volleyball Player’s
Diet
 Dieter’s Tea
What Do We Need to Live?
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
Energy Nutrients
Carbohydrates
= 4 Calories
Fat
= 9 Calories
Protein
= 4 Calories
Supporting Nutrients
Vitamins and Minerals:
The Supporting Cast
 Do not provide energy
(calories)
 Vital in metabolic pathways
 How many do you think
our body uses?
Dietary Reference Intakes (DRIs)
 National Academy of
Sciences, Institute of
Medicine
 Recommended intake
levels for 50 vitamins,
minerals, and
macronutrients
Foundations of Nutrition
The Foundation:
The Dietary Guidelines
for Americans, 2005
MyPyramid
The Nutrition Facts Label
Dietary Guidelines for Americans
1980
1985
1990
1995
2005
The Dietary Guidelines for
Americans -
9 Key Focus Areas
1. Adequate
2.
3.
4.
Nutrients within
Calorie Needs
Weight
Management
Physical Activity
Food Groups to
Encourage
5. Fats
6. Carbohydrates
7. Sodium and
8.
9.
Potassium
Alcoholic
Beverages
Food Safety
Web site: http://www.health.gov/dietaryguidelines
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.
Focus Area 1.Adequate Nutrients
Within Calorie
Needs
 Self-Assessment
 Determine Calorie Needs based on gender,
age, and activity level.
Focus Area 2.
Weight
Management
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1998, 2007
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1990
2007
1998
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
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)
Focus Area 2.
Weight
Management
 Self-Assessment
 Determine BMI and/or your District’s.
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%
Focus Area 3.
 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.
Physical
Activity
Focus Area 4.
 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.
Food Groups
to Encourage
Focus Area 4.
Food Groups to
Encourage
 Choose a variety of fruits
and vegetables.
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
6½
Tomatoes, onions, green beans, iceberg
lettuce
Focus Area 4.
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.
Food Groups to
Encourage
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.
Focus Area 4.
 Self-Assessment
Food Groups to
Encourage
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
How Many Grams of Fat Does 30%
of Calories Represent?
Calories
Grams of Fat
1600
53
2200
73
2800
93
Types of Fats
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
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
Omega-3 Fats
Seafood
Salmon
Sockeye
Pink
Chinook
Atlantic farmed, wild
Omega-3
fats (g)*
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
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
Dietary Cholesterol
 A fat like substance
but not a fat itself.
 Found only in foods
from animals.
 Raises blood
cholesterol levels.
6a. Fats
 Self-Assessment
Example:
2,000 calories x .30 (30%) = 600 calories
600 calories / 9 calories/gram = 67 grams of fat
Focus Area 6. Carbohydrates
 Choose fiber-rich fruits,
vegetables, and whole
grains often
 Choose legumes
several times a week
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
Percent of Adolescents, Ages 12-19, Who Consumed Milk &
Carbonated Soft Drinks On Any Given Day, 1994
Percent
100
74
80
60
57
65
52
40
20
0
Boys
Source: Borrud L, et al. CNI Newsletter, April 18, 1997 (analysis of USDA CSFII data).
Girls
The Many Names of Sugar
Sugar
Maltose
Dextrose
Corn Sweetener
SYRUP
Sucrose
Sorbitol
Honey
Molasses
HIGH-FRUCTOSE
CORN SYRUP
brown
sugar
fructose
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
Focus Area 7. Sodium and Potassium
Consume
potassium-rich
foods, such as
fruits and
vegetables.
Focus Areas 6 and 7.
Carbohydrates, Sodium,
Potassium
 Self-Assessment
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
Focus Area 9. Food Safety
 Avoid Foodborne
Illness by…
 Clean - wash hands
and surfaces often.
 Separate – raw,
cooked and ready-toeat foods.
 Cook - foods to safe
temperatures.
 Chill - keep cold
foods cold.
Protocol for washing fresh fruits and
vegetables (Dietary Guidelines Advisory
Committee)
1.
2.
3.
4.
5.
Remove and discard outer leaves
before washing
Wash all fruits and vegetables,
including organically grown and
home-grown ones, just before
cooking or eating
Wash under running water
Scrub fruits and vegetables with a
clean scrub brush or with hands
Dry fruits and vegetables
Finding Your Way to a Healthier You
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 Education’s 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 Agriculture’s
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