11Dietary Guidelines for Americans (2010) KEY RECOMMENDATIONSMaintain calorie balance over time to achieve and sustain a healthy weight.Focus on consuming nutrient-dense foods and beverages
12Foods to increase Fruits and vegetables – eat a variety Whole grains Variety of proteinsSeafoodFoods that provide more potassium, dietary fiber, calcium, and vitamin D
13Reduce intake of: Salt (sodium) Saturated fats, trans fats, solid fats CholesterolRefined grains (replace with whole grains)Alcohol
14Diet Planning Guides Food Group Plans Food Group Plans include: Foods within each food group provide similar nutrients and are from similar food sourcesPlan recommends the amount of food to be eaten in each food group.Food Group Plans include:USDA Food Guide (MyPlate)DASH diet
18USDA Food Guide Assigns foods to 5 (6?) major food groups Recommends daily intake levels from each groupRecommendations vary depending on caloric needsRecommends weekly intake goals for several food groups.
19My Plate - Grains 5-8 ounces bread, pasta, cereal, rice Half should be from whole grains1 slice of bread½ English muffin, bun½ cup cooked rice, pasta, cereal1 ounce dry cereal
21Fruits and VegetablesMake half your plate fruits and vegetable!
22My Plate - Vegetables 2-3 cups vegetables Choose a variety from all 5 subgroups weekly (see next slide)1 cup cooked or raw vegetables2 cups leafy vegetables (raw)¾ cup vegetable juice
23Eat a Variety of Vegetables Vegetable subgroupsDark green – broccoli and dark greensRed, orange, yellow – carrots, peppers, winter squash, sweet potatoesLegumes – black beans, kidney beans, soybeans, navy beans….Starchy – corn, peas, potatoes, lima beansOther – green beans, brussel sprouts, mushrooms, tomatoes, vegetable juices…
24My Plate - Fruits 1 – 1 ½ cups of fruit Consume a variety of fruits No more than 1/3 from juices1 orange, apple, banana (all medium size)½ grapefruit½ cup canned fruit or berries3/4 cup fruit juice
25My Plate - Dairy 3 cups/serving dairy Choose low/no-fat options 1 cup milk80 kcal, skim100 kcal, 1% milk159 kcal, whole milk1 cup yogurt1 ½ ounces cheese (170 kcal for cheddar)Calcium enriched soy milk
30Putting the Plan into Action Copyright 2005 Wadsworth Group, a division of Thomson Learning
31Other Recommendations Physical ActivityAdults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate levelOR1 hour and 15 minutes each week of aerobic physical activity at a vigorous level.
32Exchange Lists Foods are grouped by proportion of carb, fat, protein Carbohydrate exchange listsStarches, fruits, vegetables, milk, sweetsFat groupButter, oil, bacon, olives, nutsMeat and meat substitutes group1 ounce = 1 exchange
33Exchange ListsAllowed a certain number of “exchanges” from each group each day, e.g.9 starch exchanges4 vegetable3 fruit2 milk6 lean meat5 fat (do not need to know details of this slide)
34Exchange Lists Used by diabetics, Weight Watcher style diets… Strengths:kcal control, moderation, adequacy, balanceDrawbacks:Can be complicated at first1 exchange may not = 1 serving
35Food Labels Ingredient list Serving size Listed by weight in product (most to least)Serving sizeSet by gov’t for each food typeNot the same as Food Pyramid serving
36Food Labels Nutritional content compared to Daily Values Daily Values are estimates of the needs of 200 kcal per day consumer, see page 56Not the same as RDA – why?
37Food Labels Specific nutrition facts Kcal/serving Kcal from fat Total fat, grams and % Daily Value (DV)Grams saturated fat, % DVGrams trans fats – added 2006Cholesterol (mg and % DV)Sodium (mg and % DV)
38Food Labels Nutrition Facts, cont’d Total grams carbohydrate Grams sugarGrams and % DV: fiberGrams protein% DV:Vitamin AVitamin CIronCalcium
40Food Labels“Health” claims allowed on food labels are regulated by the FDALaw changed in 2003 to allow more health claimsMuch more confusing nowNow health claims with limited evidence can now be put on labels with a “disclaimer”/explanation.