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1. University of Nebraska–Lincoln Extension Food.unl.edu This publication has been peer-reviewed March 2011 Alice Henneman, MS, RD.

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Presentation on theme: "1. University of Nebraska–Lincoln Extension Food.unl.edu This publication has been peer-reviewed March 2011 Alice Henneman, MS, RD."— Presentation transcript:

1 1

2 University of Nebraska–Lincoln Extension Food.unl.edu This publication has been peer-reviewed March 2011 Alice Henneman, MS, RD 2

3 Thank you to the following people (in alphabetical order) for reviewing these slides! Melissa Patterson Amy Peterson Cindy Polich Natalie Sehi Amy Stalp Cindy Van Riper Vicki Jedlicka Jan Wadell Michelle Welch 3 Mary Balluff Donnia Behrends Jessie Coffey Lisa Franzen-Castle Rita Frickel Betty Kenyon Jobeth Kuchar Toni Kuehneman Rebecca Meysenburg Roberta Miksch

4 Dietary Guidelines for Americans, 2010 will be referred to as DGA2010 throughout the slide set 4

5 The terms Solid Fats and Added Sugars and SoFAs will be used interchangeably throughout the slide set 5

6 Note to presenters This slide set was created with PowerPoint 2007– it may view differently in other versions It takes 20 to 30 minutes to go through the slide set – more time if you discuss in detail The intended audience is professionals and consumers who want to know some of the changes in the DGA2010 in relation to the general adult population See speakers notes accompanying each slide for suggested comments on the DGA2010 Reformat slightly before showing if anything doesnt display correctly on your computer A customized template was developed for this PowerPoint – major additions or changes in wording/slides may result in unanticipated effects 6

7 Resources used Dietary Guidelines for Americans, PolicyDocument.htm PolicyDocument.htm Selected Messages for Consumers 2010/PolicyDoc/SelectedMessages.pdf 2010/PolicyDoc/SelectedMessages.pdf DGA2010 Slide Presentation SlidePresentation.htm SlidePresentation.htm7

8 8 And, how they can help you? What do you know about the DGA2010?

9 A quiz! 9

10 Several new areas and emphases will be identified throughout the presentation 10

11 11 Keys areas covered 1. Introduction 2. Balancing calories 4. Foods to increase 3. Foods to reduce

12 12 1. Introduction What are the Dietary Guidelines for Americans, 2010?

13 13 1. The DGA2010 are intended for: A.Healthy Americans 2 years and older B.Americans at increased risk of chronic disease 2 years and older C.Both A and B

14 14 1. The DGA2010 are intended for: A.Healthy Americans 2 years and older B.Americans at increased risk of chronic disease 2 years and older C.Both A and B

15 Including individuals at increased risk of chronic disease 15

16 Epidemic of overweight and obesity 64% of women72% of men 16

17 Epidemic of overweight and obesity in all segments of our society 17

18 18 2. Poor diet and physical inactivity are associated with which diseases? A.Cardiovascular disease B.Hypertension C.Type 2 diabetes D.Osteoporosis E.Some types of cancer F.A, B, C, D G.All of the above

19 19 2. Poor diet and physical inactivity are associated with which diseases? A.Cardiovascular disease B.Hypertension C.Type 2 diabetes D.Osteoporosis E.Some types of cancer F.A, B, C, D G.All of the above

20 20

21 Physical activity and diet are important regardless of weight! 21

22 22

23 23

24 24 The DGA2010 help you meet these food and nutrient goals and limits

25 You can live as if theres no tomorrow... How healthy will you be? But, tomorrow will probably come! 25

26 26 If Id known I was going to live so long, Id have taken better care of myself. ~Leon Eldred

27 27 2.Balancing calories Calorie balance over time is key

28 Maintain calorie balance over time to achieve and sustain a healthy weight 28

29 29 3. The BEST way to assess if youre eating the right number of calories is: A.Check calorie tables in DGA2010; select level based on age, gender, height, weight, & physical activity B.Monitor body weight; adjust calorie intake & participation in physical activity based on weight changes over time

30 30 3. The BEST way to assess if youre eating the right number of calories is: A.Check calorie tables in DGA2010; select level based on age, gender, height, weight, & physical activity B.Monitor body weight; adjust calorie intake & participation in physical activity based on weight changes over time

31 31

32 32

33 Eat until satisfied, not full Your stomach shouldnt be a waist (waste) basket. ~ Author Unknown 33

34 20 minute guideline Takes about 20 minutes for stomach to tell your brain youre full minutes

35 Eat smaller portions The bigger the portion, the more people tend to eat 35

36 You better cut the pizza in four pieces, because Im not hungry enough to eat six. ~Yogi Berra 36

37 Whole grains & weight control 37

38 Fruits, veggies, & weight control 38

39 39 4. How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? A.2 hours and 30 minutes of moderate- intensive activity (i.e. 30 minutes, 5 times/week) B.1 hour and 15 minutes of vigorous- intensity activity (i.e. 15 minutes, 5 times/week) C.Either A or B

40 40 4. How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? A.2 hours and 30 minutes of moderate- intensive activity (i.e. 30 minutes, 5 times/week) B.1 hour and 15 minutes of vigorous- intensity activity (i.e. 15 minutes, 5 times/week) C.Either A or B

41 My idea of exercise is a good brisk sit. ~ Phyllis Diller 41

42 Moderate aerobic activity increases breathing and heart rate somewhat 42

43 Vigorous aerobic activity greatly increases heart rate and breathing 43

44 Limit screen time or watch/workout 44

45 Get active 10 minutes 3 times a day Short on time? 45

46 46 3. Foods to reduce Which foods should you eat less of in your diet?

47 47 5. The DGA2010 recommend we eat LESS: A.Sodium B.Solid fats C.Added sugars D.Refined grains E.All of the above

48 48 5. The DGA2010 recommend we eat LESS: A.Sodium B.Solid fats C.Added sugars D.Refined grains E.All of the above

49 49

50 Limit foods high in sodium, added sugars, and refined grains Photo courtesy of National Cancer Institute 50

51 Eat more nutrient- dense foods 51

52 Another name for nutrient-dense foods is nutrient-rich foods 52

53 Nutrient-dense foods and beverages include ALL: Vegetables/fruits Whole grains Seafood Eggs Dry beans/peas Unsalted nuts/seeds Fat-free/low-fat milk/milk products Lean meats/poultry 53

54 Focus on consuming nutrient-dense foods and beverages 54

55 Comparing calories in nutrient-dense foods vs. non nutrient-dense foods 55

56 56

57 Comparing calories in nutrient-dense foods vs. not nutrient-dense foods 57

58 Avoid Solid Fats and Added Sugars (SoFAS) Solid Fats Added Sugars 58

59 Calories from solid fats and added sugars 59

60 60 6. What is the average proportion of calories Americans consume daily from solid fats and added sugars? A.20% B.25% C.30% D.35% E.40%

61 61 6. What is the average proportion of calories Americans consume daily from solid fats and added sugars? A.20% B.25% C.30% D.35% E.40%

62 Current SoFAS: Most people should limit SoFAS to: 35% of calories 5 to 15% of calories 800 calories 100 to 300 calories Based on a 2,000 calorie diet SoFAS provide few nutrients 62

63 Reducing sodium 63

64 64

65 65 7. Approximately how much of our sodium comes from processed foods? A.45% B.55% C.65% D.75%

66 66 7. Approximately how much of our sodium comes from processed foods? A.45% B.55% C.65% D.75%

67 67 8. How much sodium is in a teaspoon of salt? A.1,300 mg B.2,300 mg C.3,300 mg

68 68 8. How much sodium is in a teaspoon of salt? A.1,300 mg B.2,300 mg C.3,300 mg

69 69 9. What is the approximate average daily sodium intake for persons age 2 and up in the United States? A.800 mg B.1,500 mg C.2,300 mg D.3,400 mg

70 70 9. What is the approximate average daily sodium intake for persons age 2 and up in the United States? A.800 mg B.1,500 mg C.2,300 mg D.3,400 mg

71 DGA2010 recommend people ages 2 and older reduce daily sodium intake to less than: A.2,300 mg or 1,500 mg, depending on age/other individual characteristics B.2,300 mg or 3,000 mg, depending on age/other individual characteristics

72 DGA2010 recommend people ages 2 and older reduce daily sodium intake to less than: A.2,300 mg or 1,500 mg, depending on age/other individual characteristics B.2,300 mg or 3,000 mg, depending on age/other individual characteristics

73 73 Groups reduced to 1,500 mg African Americans ages 2+ Adults ages 51+ People ages 2+ with high blood pressure, diabetes, or chronic kidney disease

74 Based on this Nutrition Facts Label, how much sodium is in 1 cup? A.30 mg B.250 mg C.470 mg

75 Based on this Nutrition Facts Label, how much sodium is in 1 cup? A.30 mg B.250 mg C.470 mg

76 Know the serving size YOU ate! 76

77 Using the food label 77

78 Can foods be high in salt without tasting salty? A.Yes B.No

79 Can foods be high in salt without tasting salty? A.Yes B.No

80 Check food labels! 80 Even sweet foods may be higher in sodium than you think!

81 81 Easy ways to reduce sodium Check labels Avoid adding salt (an exception may be when baking yeast breads) Eat fresh foods, frozen veggies Request salt be left off when eating out Use other seasonings

82 82 Reducing solid fats

83 83 All sources of fats and oils are composed of 3 types of fatty acids in varying proportions Photo courtesy of National Cancer Institute/Bill Branson

84 84 Common solid fats Common oils

85 85

86 Regarding fats, which is more important in influencing risk of cardiovascular (heart) disease? A.The types of fatty acids consumed B.The total amount of fat in the diet C.They are equally important

87 Regarding fats, which is more important in influencing risk of cardiovascular (heart) disease? A.The types of fatty acids consumed B.The total amount of fat in the diet C.They are equally important

88 Which of the following is TRUE? A.Canola, olive and safflower oils are rich in monounsaturated fatty acids B.Soybean, corn, and cottonseed oils are good sources of polyunsaturated fatty acids C.Most animal fats, coconut oil, palm kernel oil, and palm oil are high in saturated fatty acids D.All of them are true

89 Which of the following is TRUE? A.Canola, olive and safflower oils are rich in monounsaturated fatty acids B.Soybean, corn, and cottonseed oils are good sources of polyunsaturated fatty acids C.Most animal fats, coconut oil, palm kernel oil, and palm oil are high in saturated fatty acids D.All of them are true

90 Fish are an exception to animal fats being high in saturated fats 90 These salmon would be stiff as a board and couldnt swim if high in saturated fats! Photo courtesy of National Oceanic and Atmospheric Administration

91 How much UNSATURATED fat? Total fat (12g) Subtract Saturated fat (3g) Equals Unsaturated fat (9g) 91

92 Which of the following statements about trans fatty acids is FALSE? A.They lower LDL cholesterol B.Form when liquid unsaturated fatty acids are hydrogenated to make them solid at room temperature C.Listing trans fatty acids amount is mandatory on Nutrition Facts Label D.People should keep trans fatty acids intake as low as possible

93 Which of the following statements about trans fatty acids is FALSE? A.They lower LDL cholesterol B.Form when liquid unsaturated fatty acids are hydrogenated to make them solid at room temperature C.Listing trans fatty acids amount is mandatory on Nutrition Facts Label D.People should keep trans fatty acids intake as low as possible

94 Effect of cholesterol is small compared to saturated and trans fats 94

95 Check nutrition labels for trans fats 95

96 96 Reducing sugar

97 97

98 Drink fewer sugar-sweetened beverages 98 Substitute water and other beverages with few or no calories

99 Select fruit for dessert 99

100 Nutrition Facts Label doesnt separate added & naturally occurring sugars Added sugars are sugars and syrups added to foods or beverages during preparation or processing 1 teaspoon sugar = about 4g 100

101 Some sugars occur naturally in foods like milk and fruit and arent the added sugars that are the concern of the DGA

102 Which food has ADDED sugar according to the ingredient list? A.INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin... B.INGREDIENTS: cultured grade A reduced fat milk, apples, high- fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin...

103 Which food has ADDED sugar according to the ingredient list? A.INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin... B.INGREDIENTS: cultured grade A reduced fat milk, apples, high- fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin...

104 104 Reducing refined grains

105 105 …includes pizza, grain-based desserts, tortillas, burritos, tacos, pasta and pasta dishes, rice and rice mixed dishes

106 How many of your total grains should be whole grains? A.1/4 B.1/3 C.1/2 D.3/4

107 How many of your total grains should be whole grains? A.1/4 B.1/3 C.1/2 D.3/4

108 Limit consumption of refined grains, especially those that contain solid fats, added sugars, and sodium 108

109 Foods to increase Foods that are important to include more of in your diet

110 Based on the DGA2010, which foods should Americans INCREASE? A.Whole grains B.Vegetables C.Fruits D.Dairy E.Seafood F.Oils G.All of them should be increased

111 Based on the DGA2010, which foods should Americans INCREASE? A.Whole grains B.Vegetables C.Fruits D.Dairy E.Seafood F.Oils G.All of them should be increased

112 Which bread contains WHOLE grains A.INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran... B.INGREDIENTS: whole wheat flour, water, brown sugar...

113 Which bread contains WHOLE grains A.INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran... B.INGREDIENTS: whole wheat flour, water, brown sugar...

114 Can a grain product be high in fiber and low in whole grains? A.Yes B.No

115 Can a grain product be high in fiber and low in whole grains? A.Yes B.No

116 Bran Endosperm Germ Whole grains contain the entire grain seed or kernel 116

117 117 Partially whole grain products providing half or more whole grains per ounce- equivalent serving have at least either: 51% of total weight as whole grains OR 8g of whole grains

118 3 ways to eat half whole grains 118 (2) 2 oz. of 100% whole grains, 2 oz. of partly whole- grain products, and 2 oz. of refined grain products (1) 3 oz. of 100% whole grains and 3 oz. of refined-grain products (3) 6 oz. of partly whole-grain products

119 Approximately how many cups of fruits and vegetables per day are recommended for adults (at the 2,000 calorie level)? A.1 cup fruits, 1-1/2 cups vegetables B.1-1/2 cups fruits, 2 cups vegetables C.2 cups fruits, 2-1/2 cups vegetables D.2-1/2 cups fruits, 3 cups vegetables

120 Approximately how many cups of fruits and vegetables per day are recommended for adults (at the 2,000 calorie level)? A.1 cup fruits, 1-1/2 cups vegetables B.1-1/2 cups fruits, 2 cups vegetables C.2 cups fruits, 2-1/2 cups vegetables D.2-1/2 cups fruits, 3 cups vegetables

121 Make half your plate fruits & vegetables 121

122 What type of food are beans and peas (legumes) considered? A.Vegetable B.Protein C.Both A and B D.Neither A or B

123 What type of food are beans and peas (legumes) considered? A.Vegetable B.Protein C.Both A and B D.Neither A or B

124 The DGA2010 vegetable subgroup of beans and peas (legumes) includes All cooked beans and peas for example: Kidney beans Lentils Chickpeas Pinto beans

125 The vegetable subgroup of beans and peas (legumes) does NOT include Green peasGreen beans Theyre in different vegetable subgroups

126 Pick a variety of vegetables from each of the DGA2010 vegetable subgroups 126

127 Which is more nutrient-dense? A.Fat-free and low fat (1%) milk B.Whole milk C.They are equally nutrient-dense

128 Which is more nutrient-dense? A.Fat-free and low fat (1%) milk B.Whole milk C.They are equally nutrient-dense

129 Whole2%1%Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved

130 Milk group is now called Dairy Products Fortified soy beverages included (often marketed as soymilk, a product name consumers could see in the supermarket) 130

131 How much seafood is recommended weekly by the DGA2010? A.3 ounces B.4 ounces C.6 ounces D.8 ounces

132 How much seafood is recommended weekly by the DGA2010? A.3 ounces B.4 ounces C.6 ounces D.8 ounces

133 Eat seafood in place of some meat and poultry 133

134 Meat & Beans group is now called Protein Foods 134

135 Which of these seafoods are high in omega-3 fatty acids? A.Atlantic mackerel B.Pacific mackerel C.Salmon D.Anchovies E.Herring F.Sardines G.Pacific oysters H.Trout I.They are all high in omega-3s

136 Which of these seafoods are high in omega-3 fatty acids? A.Atlantic mackerel B.Pacific mackerel C.Salmon D.Anchovies E.Herring F.Sardines G.Pacific oysters H.Trout I.They are all high in omega-3s

137 Omega-3 fatty acid and mercury content in seafood 137

138 Women who are pregnant or breast- feeding should NOT eat: A.Tilefish B.Shark C.Swordfish D.King mackerel E.All of the above

139 Women who are pregnant or breast- feeding should NOT eat: A.Tilefish B.Shark C.Swordfish D.King mackerel E.All of the above

140 THE END 140 The greatest wealth is health. ~Virgil

141 Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture. 141


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