Transcript New”trition: the Revised Food Guidance System

Steps to a Healthier You
&
Your Students Too!
Washington State
Dairy Council
Plans for today
• Discuss the history and background of
Dietary Guidelines and federal food
guidance systems
• Review their basic recommendations
• Consider simple ways to put their
messages into practice
• Make learning fun
Dietary Guidelines for
Americans 2005
• Basis for Federal
Nutrition Policy
• Scientifically based
• Updated every 5 years
by the US Departments
of Health and Human
Services (HHS) and
Agriculture (USDA)
Dietary Guidelines for
Americans 2005
• Provides 41 “key recommendations”
• Places a stronger focus than past
guidelines on:
– Eating nutrient-dense foods, but staying
within calorie needs
– Engaging more frequently in physical activity
• Communicated to the public via the Food
Guidance System
What Food Guidance Systems
do you remember?
Look Familiar?
Food for
Young
Children
1992
1916
1940s
1970s
2005
1950s-1960s
--1992--
Food Guide Pyramid
--2005--
MyPyramid
MyPyramid
• Based on science
• Based on Dietary
Guidelines
• Focuses on food
• Created by Center
for Nutrition Policy
and Promotion of
the USDA
Important Components
Activity
Proportionality
Moderation
Variety
Personalization
Gradual
Improvement
Message: Variety
• Color bands represent that
all food groups are needed
each day for health
Food Groups are Color Coded
Message: Proportionality
• Differing widths of the color bands
suggest about how much food
should be eaten from each group
Message: Moderation
• Food group bands narrow from
bottom to top suggesting to eat
nutrient-dense forms of foods
Message: Physical Activity
• Steps and person on them
symbolize that physical activity
should be a part of everyday
healthy living
Additional Messages in the
MyPyramid Graphic
To foster implementation
Personalization:
• The name “MyPyramid” suggests
an individual approach
• The person climbing the steps
mentally links each viewer to
the image
Gradual Improvement:
• The slogan “Steps to a Healthier You” suggests
that improvement should happen in stages,
over time
Reasons for Revising—
Updating the Science
• To ensure that the guidance reflects the
latest nutrition science:
– New nutrient standards called the
Dietary Reference Intakes (DRI)
– New Dietary Guidelines
– Food consumption and composition
data
Reasons for Revising—
Improving Implementation
• To improve the Pyramid’s effectiveness
with consumers:
– Motivational tools—new graphic and slogan
– Educational tools—education framework,
consumer messages, website, and
interactive tools
Recommendations . . .
Dietary Guidelines 2005
• Key Topic Areas:
1) Adequate nutrients within calorie needs
2) Weight management
3) Physical activity
4) Food groups to encourage
5) Fats
6) Carbohydrates
7) Sodium and Potassium
8) Alcoholic Beverages
9) Food Safety
Adequate Nutrients Within
Calorie Needs
• Eat a variety of nutrient-dense foods
and beverages from the Five Food
Groups, while limiting intake of
saturated fats, trans fats, cholesterol,
added sugars, salt and alcohol
• Follow a balanced eating pattern (i.e.
MyPyramid or DASH Meal Plan)
Weight Management
• Keep body weight in a healthy range
• Balance calories in with calories out for
maintenance
• Increase physical activity and eat fewer
calories for weight loss
Physical Activity
• Be active to promote health, mental
well-being and maintain a healthy weight
• Disease risk reduction=30 min/day
• Weight management= 60 min/day
• Variety of activities (stretching,
cardiovascular, resistance exercises)
Food Groups to Encourage
• Focus on Fruits
– 2 cups/day
• Vary your veggies
– 2.5 cups/day
• Get your calcium-rich foods
– 3 cups/day of fat-free or low fat milk or
equivalent milk products
• Make half your grains whole
– 3 or more ounce-equivalents
• Go lean with protein
– Choose lean meats and poultry
Fats
• 10% of calories from saturated fat
• <300 mg/day of cholesterol
• Keep trans fat consumption low
• Total fat intake 20-35% of calories
• Focus on polyunsaturated and
monounsaturated fat sources
– Fish, nuts, vegetable oils
Carbohydrates
• Seek out fiber-rich options
• Select and prepare foods/beverages with
little added sugars or caloric sweeteners
• Practice good oral hygiene
Sodium and Potassium
• Less than 2300 mg of sodium/day
– Approximately 1 tsp of salt
• Select and prepare foods with little salt
• Make potassium-rich food selections
– Fruits, vegetables and dairy products
Alcoholic Beverages
• Drink alcohol sensibly and in moderation
– Up to 1 drink/day for women
– Up to 2 drinks/day for men
• Consider situations in which alcohol
should not be consumed and avoid it
(i.e. pregnancy, drug interactions,
driving, etc.)
Food Safety
• To avoid foodborne illness:
– Wash hands, preparation surfaces and fruits
and vegetables (not meat or poultry)
– Separate raw, cooked and ready-to-eat foods
– Cook foods to a safe temperature
– Chill perishable foods promptly and defrost
properly
– Avoid unpasteurized milk and juices, raw or
partially cooked eggs, raw or undercooked
meats, and raw sprouts
MyPyramid
Grains
• Eat at least 3 ounces
of whole grain bread,
cereal, rice, crackers
or pasta daily
• Look for
“whole”before the
grain name on the
list of ingredients
What are “WHOLE” Grains
• Whole wheat
• Whole rye
• Whole
oats/oatmeal
• Whole-grain barley
• Whole-grain corn
• Popcorn
• Brown/wild rice
• Buckwheat
• Bulgur (cracked
wheat)
Vegetables
• Eat more dark
green vegetables
• Eat more orange
vegetables
• Eat more dry
beans and peas
Dark Green Vegetables
• Bok choy
• Romaine lettuce
• Broccoli
• Spinach
• Collard greens
• Turnip greens
• Dark leafy lettuce
• Watercress
• Kale
• Mesclun
• Mustard greens
Orange Vegetables
• Acorn squash
• Hubbard squash
• Butternut squash
• Pumpkin
• Carrots
• Sweet potatoes
Dry Beans and Peas
• Black beans
• Navy beans
• Black-eyed peas
• Pinto Beans
• Garbanzo beans
• Split peas
• Kidney beans
• Tofu
• Lentils
• White beans
• Lima beans
Fruits
• Eat a variety of fruit
• Choose fresh, frozen,
canned or dried fruit
• Go easy on fruit
juices
Milk
• Go low-fat or fat-free
• If you don’t or can’t
consume milk,
choose lactose-free
products or other
calcium sources
Oils
• Know your fats
– Make most of your fat sources from
fish, nuts and vegetable oils
– Limit solid fats like butter, stick
margarine, shortening and lard
Meat and Beans
• Choose low-fat or
lean meats and
poultry
• Bake it, broil it, or
grill it
• Vary your choices-with more fish,
beans, peas, nuts
and seeds
Discretionary Calories
• These are “extra” or “luxury” calories
that can be used for:
– Additional servings from the Five
Food Groups
– Higher calorie choices within food
groups (i.e. sausage vs. lean beef)
– Calories from solid fats, added
sugars and alcohol
Discretionary Calories
• Are only available when one chooses
low-fat and no-sugar-added types of
foods from the Five Food Groups
• Discretionary calorie allowances range
from 100-300 calories depending on
calorie needs and activity level
Physical Activity
• Find your balance between
food and physical activity
– Be physically active for at
least 30 minutes most days
of the week
– Children and teenagers
should be physically active
for 60 minutes every day, or
most days
Now, how do we make all of
these recommendations fit?
Remember the Basics
• Focus on fruits
• Vary your veggies
• Get your calciumrich foods
• Make half your
grains whole
• Go lean with
protein
Activity Ideas
Pull Out Labels
• Compare different forms
of fruit (canned, dried,
fresh, juices)
• Consider which foods are
higher in calcium
• Look for “whole” grains
• View fat contents of meat,
fish and beans
Label Resources
• Dairy Council Food Models
• Nutrition Facts Labels on food packaging
• “Calcium Facts” bookmark
Create Collages
• Use pictures to reinforce key messages
– MyPyramid collage
– Vegetables--what qualify as “Dark Green
Vegetables”
– Whole grains
– Portions/servings
• Collage Resources
–
–
–
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Dairy Council Food Models
Magazines
Food packaging
Actual food
Additional Resources
Print Materials: Mini Poster
Print Materials: Mini Poster
Mini Poster/Large Poster Ordering
• Send an e-mail to:
– [email protected]
– State that you are an educator
– You will receive a 50-page tear pad
of mini posters, a large poster and
an information sheet for FREE!
Dairy Council Resources
• MyPyramid magnets
– $0.30
– #DC57
• MyPyramid stickers
– 60 stickers
– $2.00
– #DC88
• www.eatsmart.org
Let’s check out
www.MyPyramid.gov
MyPyramid Tracker
A tool for those desiring a more
advanced analysis of their food
intake and physical activity
Sources for Presentation
• www.healthierus.gov/dietaryguidelines/
– Toolkit for Health Professionals
– Key Recommendations
– Media Graphics
• www.mypyramid.gov
– For Professionals
(MyPyramid—USDA’s New Food
Guidance System peer-to-peer presentation)
– Graphics Resources
– Inside the Pyramid
• Dairy Council Digest, Vol. 76, No. 3