11 Dietary 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
12 Foods to increase Fruits and vegetables – eat a variety Whole grains Variety of proteinsSeafoodFoods that provide more potassium, dietary fiber, calcium, and vitamin D
13 Reduce intake of: Salt (sodium) Saturated fats, trans fats, solid fats CholesterolRefined grains (replace with whole grains)Alcohol
14 Diet 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
18 USDA 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.
19 My 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
30 Putting the Plan into Action Copyright 2005 Wadsworth Group, a division of Thomson Learning
31 Other 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.
32 Exchange 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
33 Exchange 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)
34 Exchange Lists Used by diabetics, Weight Watcher style diets… Strengths:kcal control, moderation, adequacy, balanceDrawbacks:Can be complicated at first1 exchange may not = 1 serving
35 Food 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
36 Food 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?
37 Food 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)
38 Food Labels Nutrition Facts, cont’d Total grams carbohydrate Grams sugarGrams and % DV: fiberGrams protein% DV:Vitamin AVitamin CIronCalcium
40 Food 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.