Transcript Health Across the Generations

New Dietary Guidelines and
Food Guide Pyramid: Putting
Them to Use
Jan Meyer, CFCS
Nutrition Program Coordinator
Dairy Council Mid East
1
Purpose of the Dietary
Guidelines
 Joint
effort of the HHS and USDA
 Oriented
toward policymakers,
nutrition educators, nutritionists and
health care providers rather than the
general public
2
2005 Dietary Guidelines for
Americans
•Peer review of
DGAC report by
HHS/USDA staff
•Final 2005 Dietary
Guidelines
released
January 12, 2005
3
Prevalence of Overweight in US
Children & Adolescents
National Center for Health Statistic 2002
16
14
12
10
Percentage % 8
6
4
2
0
15.315.5
11.3
10.5
6.1 6.5
4.2 4.6
4
5
1963-70 1971-74 1976-80 1988-94
NHES-II NH-I
NH-II
NH-III
Age 6-11
1999
NH
Age 12-19
4
2000 vs. 2005

10 guidelines

9 focus areas
– 41 key
recommendations

No eating plans

Eating patterns
identified to
integrate
guidelines into
dairy food choices
5
2000 vs. 2005

2 servings of dairy

3 servings of dairy

Eat whole grains


2 fruits

2 cups of fruits

3 vegetables

2.5 cups of veg
Consume 3 or
more one ounce
servings of whole
grain
6
2000 vs. 2005


Choose a diet low
in saturated fat
30 minutes of
moderate physical
activity
recommended


Limit trans fatty
acids
30 minutes of
physical activity to
reduces disease
– 60 minutes to avoid
weight gain
– 90 minutes to
sustain weight loss
7
2005 Dairy Specific
 Do
not avoid milk because you are
concerned that it may lead to weight
gain; dairy helps to maintain healthy
body weight
 Adequate
dairy intake is associated
with the overall quality of the diet
8
9 Key Focus Areas
 Adequate
nutrients within
calorie needs
 Weight
management
 Physical activity
 Food groups to
encourage
 Fats
 Carbohydrates
 Sodium
and
Potassium
 Alcoholic
beverages
 Food safety
9
Adequate Nutrients Within
Calorie Needs
Key Recommendations

Consume a variety of nutrient-dense foods &
beverages within & among the basic food groups
– while choosing foods that limit the intake of
saturated and trans fats, added sugars, salt and
alcohol

Meet recommended intakes within energy needs
by adopting a balanced eating pattern such as the
USDA Food Guide or the DASH Eating Plan
10
Weight Management
Key Recommendations


To maintain body
weight in a health
range, balance
calories from foods &
beverages with
calories expended.
To prevent gradual
weight gain over time,
make small decreases
in food & beverage
calories and increase
physical activity.
100 extra
calories per day
10 pound
weight gain per
year
11
Weight Management

Calories count for weight control
– Reduce saturated fat, added sugars, alcohol
– Decrease calories by 100-500 kcals/day
 Control
portion size
1980
2000
3-inch diameter
140 calories
6-inch diameter
350 calories
Calorie Difference: 210 calories
12
Physical Activity
Key Recommendations


Engage in regular physical activity &
reduce sedentary activities to promote
health, psychological well-being, & a
healthy body weight.
Achieve physical fitness by including
cardiovascular conditioning, stretching for
flexibility, & resistance exercises for
strength & endurance.
13
Food Groups to Encourage
Key Recommendations


Consume a sufficient amount of fruits &
vegetables while staying within energy
needs. Two cups of fruit & 2 ½ cups of
vegetables per day for a 2,000-calorie
intake.
Choose a variety of fruits & vegetables
each day. Choose from all five of the
vegetables subgroups several time a
week.
14
Sample Daily Food Pattern
Food Group
2,000 Calories
Fruits
4 servings (2 cups)
Vegetables
5 servings (2 ½ cups)
dark green
3 cups/week
orange
2 cups/week
legumes
3 cups/week
starchy
3 cups/week
other
6 ½ cups/week
15
Food Groups to Encourage
Key Recommendations


Consume 3 or more ounce equivalents of
whole-grain products per day, with the
rest from enriched or whole-grain
products.
Consume 3 cups a day of fat-free or lowfat milk or equivalent milk products.
16
Food Groups to Encourage



Milk, Yogurt, and Cheese help people meet
daily calcium recommendations, and
studies show that dairy foods can improve
the overall nutritional quality of ones diet.
Milk contains 9 essential nutrients.
Calcium consumption has also been linked
to weight loss.
17
Food Groups to Encourage

Fruits and vegetables
– 5-13 servings/day for 1200-3200
calories
– 2 cups fruit & 2 ½ cups vegetables for
2000 calorie diet

Whole grains
– At least 3 ounces/day
– In place of refined grains

Milk and milk equivalents
– 3 cups/day for ages 9 and up
– Low-fat or fat-free versions
18
Fats
Key Recommendations


Consume <10% of calories from saturated
fats, <300 mg of cholesterol, and keep
trans fat consumption as low as possible.
Keep total fat between 20-35% of
calories, with most fats coming from
polyunsaturated & monounsaturated fats.
19
Fats
Key Recommendations



When selecting & preparing meat, poultry,
dry beans, & milk products, make low-fat
choices or ft free choices.
Limit intake of fats & oils high in saturated
& trans fats, choose products low in these
fats.
Those with heart disease increase EPA &
DHA –omega-3 fatty acids
20
Dairy is part of a low fat diet.



The small amount of saturated fat that
may enter the diet through dairy foods is
offset by dairy’s natural nutrient density
and positive health benefits.
Dairy foods improve the overall nutritional
quality of the diet without significantly
increasing total calorie or fat intake, body
weight or percent body fat.
There are low-fat and fat free versions of
virtually every dairy product available.
21
Carbohydrate Choices
Key Recommendations
 Choose
fiber-rich fruits, vegetables,
& whole grains often
– 45% to 65% of energy
– RDA (adults/children) 130 grams carbs
– Increase fiber intake to 14 grams/1000
calories
22
Carbohydrate Choices
Key Recommendations
 Choose
& prepare foods & beverages
with little added sugars or caloric
sweeteners such as amounts
suggested by the USDA Food Guide
and the DASH Eating Plan.
23
Carbohydrate Choices
Key Recommendations

Reduce the incidence of dental caries
by practicing good oral hygiene &
consuming sugar-& starch containing
foods & beverages less frequently.
24
Soft Drink Consumption
Annual Soft Drink Production in the U.S.
(12oz. Cans per person )
600
400
Soft Drinks
Poduction
200
0
1947
1967
1987
25
Teens Consumption of Milk and
Soft Drinks
(ounces per day)
25
20
15
Milk
Soft Drinks
10
5
0
1977-78
1994-97
Boys
1977-78
1994-97
girls
26
Decreased Sodium Intake
Key Recommendations
 Decrease salt intake to reduce risk of
hypertension.
– Less than 2300 mg sodium/day (~1 tsp.)
– 1500 mg/day for hypertensives, Blacks and
older Americans

Choose & prepare foods with little salt. At
the same time consume potassium-rich
foods (fruits & vegetables).
27
Decreased Sodium Intake
 Lower
blood pressure by consuming
a potassium rich diet.
– Blunts the effects of salt on blood
pressure
– Reduces risk of kidney stones
– Reduces risk of decreased bone mass
28
Decreased Sodium Intake
 Adopting
the dairy rich DASH eating
plan is clinically proven to reduce the
risk of hypertension.
– Includes 3 servings of low-fat dairy & 810 servings of fruits and vegetables.
29
Consumption of Alcohol
 Alcoholic
beverages supply calories
but few essential nutrients.
 Excess
consumption makes it hard to
get enough nutrients & maintain a
health weight.
30
Consumption of Alcohol
Key Recommendations
 Those who choose to drink should do so
sensibly and in moderation.

Alcohol should not be consumed by some
individuals.
–
–
–
–
Those who can not restrict intake
Pregnant and lactating women
Children and adolescents
Individuals on medications
31
Alcoholic Beverages
 Limit
intake to 1 to 2 drinks
per day
– One drink for women
– Two drinks for men
 12
ounces beer
 5 ounces wine (12% alcohol)
 1.5 ounces (80-proof) spirits
32
Food Safety
Key Recommendations
 Clean
hands, food contact surfaces,
& fruits & vegetables.
 Separate
raw, cooked, & ready-toeat foods while shopping, preparing,
or storing food.
33
Food Safety
Key Recommendations
 Cook foods to a safe temperature to
kill microorganisms.
 Refrigerate
perishable food promptly.
 Avoid
unpasteurized products and
raw eggs, meat, or poultry.
– unpasteurized
34
New Food Guide System
Released April 19. 2005
35
MyPyramid.gov
recommends total amounts rather than “servings”
DGA mirrors
MyPyramid
by giving
specific
guidelines
about the
types and
AMOUNTS of
foods to eat
than
previously 36
What’s Different
Discretionary Calories
A new concept first described by the
2005 Dietary Guidelines Advisory Committee
Discretionary
calories
=
Total estimated
energy
requirement
— Essential
calories*
*Essential calories are the calories needed to meet
nutrient requirements when consuming foods in lean,
low-fat, and no-added-sugar forms.
37
MyPyramid: Grains

Eat 6 ounce-equivalents (for a 2,000 calorie
diet)
– 3-1 ounce-equivalents or more of whole-grain
products
– The remaining grains should come from enriched
or whole-grain products
Equivalents:
• 1 slice bread
• ½ cup cooked pasta, cooked rice or cooked cereal
• 1 cup ready-to-eat cereal
38
Grain Recommendations
Compared to Consumption
Consumed*
13%
Recommended*
50%
50%
87%
Whole Grains
Refined Grains
*Females 31-50
39
MyPyramid: Vegetables

Eat the equivalent of 2½ cups of raw or
cooked vegetables per day (for a 2,000
calorie diet)
Note this equivalent:
• 2 cups raw leafy greens = 1 cup of
vegetable
40
Vegetable Recommendations
Compared to Consumption
Consumed*
Recommended*
17%
22%
9%
6%
7%
38%
11% 45%
48%
17%
30%
17%
Dark Green Vegetables
Orange Vegetables
Legumes
Other Vegetables
Starchy Vegetables
*Females 31-50
41
MyPyramid: Fruits

Eat the equivalent of 2 cups of fresh,
canned or frozen fruits per day (for a 2,000
calorie diet)
Note this equivalent:
 ¼ cup dried fruit = ½ cup fruit
42
MyPyramid: Fats
Make most of your fat sources from fish,
nuts and vegetable oils.
 Limit solid fats.

Note this limit:
 5-6 tsp limit for most age
groups
43
Fat, Oil & Added Sugars
Allowances Compared to Consumption
Bars show percent change needed in consumption to meet recommendations
100
Percent Change
Females 31-50
Males 31-50
50
Increases
Current
Consumption
0
Decreases
-50
Solid fats
Oils
Added sugars
-100
44
MyPyramid: Dairy products

Consume 3 cups per day of fat-free or lowfat milk or equivalent milk products
– Children ages 2 to 8: 2 cups per day
– Children ages 9 & up: 3 cups per day
Equivalents:
• 8 oz. milk
• 1 cup yogurt
• 1½ oz. natural cheese
• 2 oz. processed cheese
45
MyPyramid: Meat & beans

Eat 5½ ounce-equivalents (for a 2,000 calorie diet).
Choose lean meat and poultry. Vary your choices –
more fish, beans, peas, nuts and seeds.
Equivalents:
• 1 oz. meat, poultry or fish
• ¼ cup cooked dry beans or peas
• 1 egg
• 1 tablespoon peanut butter
• ½ oz. of nuts or seeds
46
MyPyramid
Recommendations Compared to Consumption
Bars show percent change needed in consumption to meet recommendations
200
Percent change
Females 31-50
Males 31-50
100
Increases
Current
Consumption
0
Fruits
Vegetables
Grains
Meat & Beans
Milk
Decreases
-100
47
Learn how much and what to eat for
YOUR calorie level at MyPyramid.gov
Check
here for
more
information
on food
groups
& related
topics
Submit age,
sex and
activity
level for a
personalized
MyPyramid
48
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Sample Plan
50
51
52
53
54
55
Additional Features
56
Additional Features
Recommendations for each food group
57
Additional Features
– Serving sizes of foods within each group
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Additional Features
 Physical
Activity recommendations
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60
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For the Professional
 Downloadable
handouts and
education materials are available in
.pdf or .html format.
– http://www.mypyramid.gov/professional
s/index.html
62
For Consumers
Tracking tools can be used to assess the
quality of current dietary intake or physical
activity pattern.
http://www.mypyramidtracker.gov/
63
Putting Recommendations into
Action
Resources
 www.healthierus.gov/dietaryguidelines
 www.MyPyramid.gov
Downloadable handouts and education materials
are available in .pdf or .html
http://www.mypyramid.gov/professionals/index.h
tml
 www.nutritionexplorations.org
– National Dairy Council school programs site
(see handout)
 www.nationaldairycouncil.org
– Dietary Guidelines – meal plans, tools &
resources
– MyPyramid links
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QUESTIONS
65