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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.

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Presentation on theme: "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."— Presentation transcript:

1 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

2 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 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.

3 Speaker Name Employer Contact Information Dietary Guidelines for Americans – 2010 Quiz Yourself!

4 Slides adapted from Alice Henneman, MS, RD University of Nebraska-Lincoln ExtensionFood.unl.edu

5

6 Features & Benefits of Family and Consumer Sciences (FCS )

7 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

8 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

9 Dietary Guidelines for Americans, 2010 will be referred to as DGA2010 throughout the presentation.

10 The terms Solid Fats and Added Sugars and SoFAS will be used interchangeably throughout the presentation.

11 Resources Used Dietary Guidelines for Americans, Selected Messages for Consumers 10/PolicyDoc/SelectedMessages.pdf 10/PolicyDoc/SelectedMessages.pdf DGA2010 Slide Presentation SlidePresentation.htm SlidePresentation.htm

12 What Do You Know About the DGA2010? And, how they can help you?

13 A Quiz!

14 Several new areas and emphases will be identified throughout the presentation.

15 Key Areas Covered Introduction Balancing Calories Foods to Reduce Foods to Increase

16 Introduction What are the Dietary Guidelines for Americans, 2010?

17 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

18 Including individuals at increased risk of chronic disease

19 Epidemic of Overweight & Obesity 64% of women 72% of men

20 Epidemic of overweight and obesity in all segments of our society.

21 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

22 Approximate Rate of Disease in American adults

23 Physical Activity and Diet are Important Regardless of Weight!

24 Usual intake as a percent of goal for American Diets: Eat MORE of these

25 Usual Intake as a Percent of Limit for American Diets: Eat LESS of These

26 The DGA2010 Help You Meet These Food & Nutrient Goals and Limits

27 You Can Live as if Theres No Tomorrow. But, tomorrow will probably come! How healthy will you be?

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

29 2. Balancing Calories Calorie balance over time is key!

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

31 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

32 10 Extra Pounds per Year! 100 Extra Calories per Day

33 10 Extra Pounds per Year!

34 Eat Until Satisfied... Not Full Your stomach shouldnt be a waist (waste) basket. ~ Author Unknown

35 20 Minute Guideline It takes about 20 minutes for your stomach to tell your brain youre full. 20 minutes

36 Eat Smaller Portions The bigger the portion, the more people tend to eat.

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

38 Whole Grains & Weight Control

39 Fruits, Veggies & Weight Control

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 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

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

43 Moderate aerobic activity increases breathing and heart rate somewhat.

44 Vigorous aerobic activity greatly increases heart rate and breathing

45 Limit Screen Time or Watch & Workout

46 Short on Time? Get active 10 minutes 3 times a day

47 3. Foods to Reduce Which foods should you eat less of in your diet?

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 5. The DGA2010 Recommend We Eat LESS: A.Sodium B.Solid fats C.Added sugars D.Refined grains E.All of the above

50

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

52 Eat more nutrient - dense foods

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

54 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

55 Focus on consuming nutrient-dense foods and beverages

56 Comparing Calories in Nutrient-Dense Foods vs. Non Nutrient-Dense Foods

57

58

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

60 Calories From Solid Fats and Added Sugars

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 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%

63 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

64 Reducing Sodium

65

66 7. Approximately How Much of our Sodium Comes from Processed Foods? A.45% B.55% C.65% D.75%

67 7. Approximately How Much of our Sodium Comes from Processed Foods? A.45% B.55% C.65% D.75%

68 8. How Much Sodium is in a Teaspoon of Salt? A.1,300 mg B.2,300 mg C.3,300 mg

69 8. How Much Sodium is in a Teaspoon of Salt? A.1,300 mg B.2,300 mg C.3,300 mg

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 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

72 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

73 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

74 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

75 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

76 11. Based on this Nutrition Facts Label, How Much Sodium is in 1 Cup? A.30 mg B.250 mg C.470 mg

77 11. Based on this Nutrition Facts Label, How Much Sodium is in 1 Cup? A.30 mg B.250 mg C.470 mg

78 Know the Serving Size YOU Ate!

79 Using the Food Label

80 12. Can Foods be High in Salt Without Tasting Salty? A.Yes B.No

81 12. Can Foods be High in Salt Without Tasting Salty? A.Yes B.No

82 Check Food Labels Even sweet foods may be higher in sodium than you think!

83 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

84 Reducing Solid Fats

85 All sources of fats and oils are composed of 3 types of fatty acids in varying proportions

86 Common Solid Fats Common Oils

87

88 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

89 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

90 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

91 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

92 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!

93 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

94 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

95 Check Nutrition Labels for Trans Fats

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

97 Reducing Sugar

98

99 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

100 Select Fruit for Dessert

101 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

102 Other sugars occur naturally in foods like milk, fruit, and some vegetables – they arent the added sugars that are the concern of the DGA2010

103 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...

104 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...

105 Reducing Refined Grains

106

107 17. How Many of Your Total Grains Should be Whole Grains? A.1/4 B.1/3 C.1/2 D.3/4

108 17. How Many of Your Total Grains Should be Whole Grains? A.1/4 B.1/3 C.1/2 D.3/4

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

110 4. Foods to Increase Foods which are important to include more of in your diet.

111 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

112 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

113 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...

114 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...

115 20. Can a Grain Product be High in Fiber and Low in Whole Grains? A.Yes B.No

116 20. Can a Grain Product be High in Fiber and Low in Whole Grains? A.Yes B.No

117 Whole grains contain the entire grain seed or kernel 117

118 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

119 (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

120 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

121 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

122 Make Half Your Plate Fruits & Vegetables

123 22. What Type of Food are Beans & Peas (Legumes) Considered? A.Vegetable B.Protein C.Both A and B D.Neither A or B

124 22. What Type of Food are Beans & Peas (Legumes) Considered? A.Vegetable B.Protein C.Both A and B D.Neither A or B

125 The DGA2010 Vegetable Subgroup of Beans & Peas (Legumes) Includes All cooked beans and peas for example: Kidney beans Lentils Chickpeas Pinto beans

126 The Vegetable Subgroup of Beans & Peas (Legumes) Does NOT Include Theyre in different vegetable subgroups

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

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

129 23. Which is More Nutrient-Dense? A.Fat-free and low fat (1%) milk B.Whole milk C.They are equally nutrient-dense

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

131 Fortified soy beverages included (often marketed as soymilk, a product name consumers could see in the supermarket) Milk Group is Now Called Dairy Products

132 24. How Much Seafood is Recommended Weekly by the DGA2010? A.3 ounces B.4 ounces C.6 ounces D.8 ounces

133 24. How Much Seafood is Recommended Weekly by the DGA2010? A.3 ounces B.4 ounces C.6 ounces D.8 ounces

134 Eat Seafood in Place of Some Meat & Poultry

135 Meat & Beans Group is Now Called Protein Foods

136 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

137 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

138 Omega-3 fatty acid and mercury content in seafood

139 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

140 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

141 Some Final Comments Eating patterns over time Calories count Food is to be enjoyed!

142 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

143 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

144 Food is to Be Enjoyed! Food is not nutritious until its eaten. ~ Smarter Lunchrooms 2011

145 In Conclusion The greatest wealth is health. ~Virgil

146 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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