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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 You may have to reformat slightly before showing if something 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 Youre welcome to use/adapt these slides for your own presentations – please credit sources Delete the notes slide prior to presentation. Note to Presenters
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Important: If you plan to use these slides to present to others This power point presentation is designed to be used with school and community audiences, e.g., faith communities, civic organizations, AAUW, Habitat for Humanity, Food Pantries as we collaborate with others to help our family and community members eat healthy food patternsand reduce the high overweight and obesity rates in our country. At the same time, we also want our community members to support the FCS education programs which can also help address this issue. Use/adapt these slides for your own presentations, i.e., add your name, position, etc. on title slide and share your connection to FCS, i.e., FCS teacher, teacher educator, member of AAFCS, etc. Verbally give credit to Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension for developing the slides based on the Dietary Guidelines for Americans, 2010, that have been peer reviewed in 2011. Essentially, she is your co-presenter and a FCS Extension professional. Include the three FCS branding slides (slides 4-6) and use these slides to introduce yourself and FCS education and ways FCS can help with the obesity issue in your community and state and distribute the Empowering FCS Education Brief.
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Speaker Name Employer Contact Information Dietary Guidelines for Americans – 2010 Quiz Yourself!
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Slides adapted from Alice Henneman, MS, RD University of Nebraska-Lincoln ExtensionFood.unl.edu ahenneman1@unl.edu
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Features & Benefits of Family and Consumer Sciences (FCS )
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Family and Consumer Sciences (FCS) Areas of Study * Nutrition and Wellness Food Preparation and Safety Consumer and Family Resources, including Financial Literacy Parenting Reasoning for Action Career, Community and Family Connections Family Human Development Interpersonal Relationships * National Standards for FCS http://nasafacs.org/national-standards-competencies.html
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This publication has been peer-reviewed March 2011 Thank you to the following people Mary Balluff Donnia Behrends Jessie Coffey Lisa Franzen-Castle Rita Frickel Betty Kenyon Jobeth Kuchar Toni Kuehneman Rebecca Meysenburg Roberta Miksch Melissa Patterson Amy Peterson Cindy Polich Natalie Sehi Amy Stalp Cindy Van Riper Vicki Jedlicka Jan Wadell Michelle Welch
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Dietary Guidelines for Americans, 2010 will be referred to as DGA2010 throughout the presentation.
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The terms Solid Fats and Added Sugars and SoFAS will be used interchangeably throughout the presentation.
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Resources Used Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm Selected Messages for Consumers http://www.cnpp.usda.gov/Publications/DietaryGuideline/20 10/PolicyDoc/SelectedMessages.pdf http://www.cnpp.usda.gov/Publications/DietaryGuideline/20 10/PolicyDoc/SelectedMessages.pdf DGA2010 Slide Presentation http://www.cnpp.usda.gov/DGAs2010 SlidePresentation.htm http://www.cnpp.usda.gov/DGAs2010 SlidePresentation.htm
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What Do You Know About the DGA2010? And, how they can help you?
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A Quiz!
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Several new areas and emphases will be identified throughout the presentation.
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Key Areas Covered Introduction Balancing Calories Foods to Reduce Foods to Increase
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Introduction What are the Dietary Guidelines for Americans, 2010?
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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
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Including individuals at increased risk of chronic disease
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Epidemic of Overweight & Obesity 64% of women 72% of men
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Epidemic of overweight and obesity in all segments of our society.
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2. Poor diet and physical inactivity or associated with which diseases ? A.Hypertension B.Type 2 diabetes C.Osteoporosis D.Cardiovascular disease E.Some types of cancer F.A, B, C, D G.All of the above
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Approximate Rate of Disease in American adults
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Physical Activity and Diet are Important Regardless of Weight!
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Usual intake as a percent of goal for American Diets: Eat MORE of these
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Usual Intake as a Percent of Limit for American Diets: Eat LESS of These
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The DGA2010 Help You Meet These Food & Nutrient Goals and Limits
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You Can Live as if Theres No Tomorrow. But, tomorrow will probably come! How healthy will you be?
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If Id known I was going to live so long, Id have taken better care of myself. ~Leon Eldred
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2. Balancing Calories Calorie balance over time is key!
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Maintain calorie balance over time to achieve and sustain a healthy weight
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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
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10 Extra Pounds per Year! 100 Extra Calories per Day
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10 Extra Pounds per Year!
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Eat Until Satisfied... Not Full Your stomach shouldnt be a waist (waste) basket. ~ Author Unknown
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20 Minute Guideline It takes about 20 minutes for your stomach to tell your brain youre full. 20 minutes
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Eat Smaller Portions The bigger the portion, the more people tend to eat.
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You better cut the pizza in four pieces, because Im not hungry enough to eat six. ~Yogi Berra
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Whole Grains & Weight Control
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Fruits, Veggies & Weight Control
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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
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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
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My idea of exercise is a good brisk sit. ~ Phyllis Diller
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Moderate aerobic activity increases breathing and heart rate somewhat.
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Vigorous aerobic activity greatly increases heart rate and breathing
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Limit Screen Time or Watch & Workout
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Short on Time? Get active 10 minutes 3 times a day
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3. Foods to Reduce Which foods should you eat less of in your diet?
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5. The DGA2010 Recommend We Eat LESS: A.Sodium B.Solid fats C.Added sugars D.Refined grains E.All of the above
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5. The DGA2010 Recommend We Eat LESS: A.Sodium B.Solid fats C.Added sugars D.Refined grains E.All of the above
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Limit foods high in sodium, added sugars, and refined grains Photo courtesy of National Cancer Institute
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Eat more nutrient - dense foods
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Another name for nutrient-dense foods is nutrient-rich foods
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Nutrient-Dense Foods & 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
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Focus on consuming nutrient-dense foods and beverages
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Comparing Calories in Nutrient-Dense Foods vs. Non Nutrient-Dense Foods
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Avoid Solid Fats and Added Sugars (SoFAS) Solid Fats Added Sugars
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Calories From Solid Fats and Added Sugars
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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%
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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%
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SoFAS Provide Few Nutrients 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
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Reducing Sodium
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7. Approximately How Much of our Sodium Comes from Processed Foods? A.45% B.55% C.65% D.75%
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7. Approximately How Much of our Sodium Comes from Processed Foods? A.45% B.55% C.65% D.75%
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8. How Much Sodium is in a Teaspoon of Salt? A.1,300 mg B.2,300 mg C.3,300 mg
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8. How Much Sodium is in a Teaspoon of Salt? A.1,300 mg B.2,300 mg C.3,300 mg
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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
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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
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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
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10. 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
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10. 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
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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
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11. Based on this Nutrition Facts Label, How Much Sodium is in 1 Cup? A.30 mg B.250 mg C.470 mg
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11. Based on this Nutrition Facts Label, How Much Sodium is in 1 Cup? A.30 mg B.250 mg C.470 mg
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Know the Serving Size YOU Ate!
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Using the Food Label
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12. Can Foods be High in Salt Without Tasting Salty? A.Yes B.No
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12. Can Foods be High in Salt Without Tasting Salty? A.Yes B.No
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Check Food Labels Even sweet foods may be higher in sodium than you think!
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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
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Reducing Solid Fats
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All sources of fats and oils are composed of 3 types of fatty acids in varying proportions
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Common Solid Fats Common Oils
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13. 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
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13. 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
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14. 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
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14. 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
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Fish are an Exception to Animal Fats Being high in Saturated Fats These salmon would be stiff as a board and couldnt swim if high in saturated fats!
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15. 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
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15. 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
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Check Nutrition Labels for Trans Fats
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Effect of cholesterol is small compared to saturated and trans fats
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Reducing Sugar
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Reduce Intake of Sugar-Sweetened Beverages by: Drinking fewer sugar- sweetened beverages Consuming smaller portions Substituting water, unsweetened coffee and tea, and other beverages with few or no calories
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Select Fruit for Dessert
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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 of added and/or naturally occurring sugar
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Other sugars occur naturally in foods like milk, fruit, and some vegetables – they arent the added sugars that are the concern of the DGA2010
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16. 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...
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16. 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...
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Reducing Refined Grains
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17. How Many of Your Total Grains Should be Whole Grains? A.1/4 B.1/3 C.1/2 D.3/4
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17. How Many of Your Total Grains Should be Whole Grains? A.1/4 B.1/3 C.1/2 D.3/4
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Limit consumption of refined grains, especially those that contain solid fats, added sugars, and sodium
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4. Foods to Increase Foods which are important to include more of in your diet.
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18. 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
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18. 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
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19. 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...
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19. 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...
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20. Can a Grain Product be High in Fiber and Low in Whole Grains? A.Yes B.No
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20. Can a Grain Product be High in Fiber and Low in Whole Grains? A.Yes B.No
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Whole grains contain the entire grain seed or kernel 117
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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
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(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 3 Ways to Eat Half Whole Grains
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21. Approximately How Many Cups of Fruits & 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
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21. Approximately How Many Cups of Fruits & 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
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Make Half Your Plate Fruits & Vegetables
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22. What Type of Food are Beans & Peas (Legumes) Considered? A.Vegetable B.Protein C.Both A and B D.Neither A or B
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22. What Type of Food are Beans & Peas (Legumes) Considered? A.Vegetable B.Protein C.Both A and B D.Neither A or B
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The DGA2010 Vegetable Subgroup of Beans & Peas (Legumes) Includes All cooked beans and peas for example: Kidney beans Lentils Chickpeas Pinto beans
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The Vegetable Subgroup of Beans & Peas (Legumes) Does NOT Include Theyre in different vegetable subgroups
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Pick a variety of vegetables from each of the DGA2010 vegetable subgroups
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23. Which is More Nutrient-Dense? A.Fat-free and low fat (1%) milk B.Whole milk C.They are equally nutrient-dense
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23. Which is More Nutrient-Dense? A.Fat-free and low fat (1%) milk B.Whole milk C.They are equally nutrient-dense
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Whole2%1%Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved 406580
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Fortified soy beverages included (often marketed as soymilk, a product name consumers could see in the supermarket) Milk Group is Now Called Dairy Products
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24. How Much Seafood is Recommended Weekly by the DGA2010? A.3 ounces B.4 ounces C.6 ounces D.8 ounces
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24. How Much Seafood is Recommended Weekly by the DGA2010? A.3 ounces B.4 ounces C.6 ounces D.8 ounces
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Eat Seafood in Place of Some Meat & Poultry
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Meat & Beans Group is Now Called Protein Foods
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25. 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
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25. 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
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Omega-3 fatty acid and mercury content in seafood
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26. Women Who are Pregnant or Breast-feeding Should NOT Eat: A.Tilefish B.Shark C.Swordfish D.King mackerel E.All of the above
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26. Women Who are Pregnant or Breast-feeding Should NOT Eat: A.Tilefish B.Shark C.Swordfish D.King mackerel E.All of the above
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Some Final Comments Eating patterns over time Calories count Food is to be enjoyed!
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Eating Pattern vs. Total Diet DGA2010 uses eating pattern to refer to combination of foods and beverages constituting an individuals complete dietary intake over time Diet may be misconstrued as an eating pattern intended for weight loss
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Balance Calories to Maintain Weight It is possible to fit a variety of foods, in moderation, into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits Regular physical activity helps maintain calorie balance
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Food is to Be Enjoyed! Food is not nutritious until its eaten. ~ Smarter Lunchrooms 2011
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In Conclusion The greatest wealth is health. ~Virgil
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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.
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