2010 DIETARY GUIDELINES FOR AMERICANS Kelly Jackson, MS, RD University of Arizona

Agenda Brief background on the Dietary Guidelines for Americans Basic consumer messages Key nutrition and physical activity recommendations

Obesity Trends* Among U.S. Adults, BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. Adults, BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Source: Behavioral Risk Factor Surveillance System, CDC.

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults, BRFSS, 2002 No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. Adults, BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. Adults, BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. Adults, BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. Adults, BRFSS, 2006 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. Adults, BRFSS, 2007 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. Adults, BRFSS, 2008 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC.

Obesity Trends* Among U.S. Adults BRFSS, 2009 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC.

Top 10 Sources of Calories, NHANES Children/Adolescents 2-18 yrs old Adults, 19+ yrs old 1. Grain-based desserts 2. Pizza2. Yeast breads 3. Soda/energy/sports drinks3. Chicken and chicken mixed dishes 4. Yeast breads4. Soda/energy/sports drinks 5. Chicken and chicken mixed dishes5. Alcoholic beverages 6. Pasta and pasta dishes6. Pizza 7. Reduced-fat milk7. Tortillas, burritos, tacos 8. Dairy desserts8. Pasta and pasta dishes 9. Potato/corn/other chips9. Beef and beef mixed dishes 10. Ready-to-eat cereals10. Dairy desserts

Top 10 Sources of Calories, NHANES Children/Adolescents 2-18 yrs old Adults, 19+ yrs old 1. Grain-based desserts 2. Pizza2. Yeast breads 3. Soda/energy/sports drinks3. Chicken and chicken mixed dishes 4. Yeast breads4. Soda/energy/sports drinks 5. Chicken and chicken mixed dishes5. Alcoholic beverages 6. Pasta and pasta dishes6. Pizza 7. Reduced-fat milk7. Tortillas, burritos, tacos 8. Dairy desserts8. Pasta and pasta dishes 9. Potato/corn/other chips9. Beef and beef mixed dishes 10. Ready-to-eat cereals10. Dairy desserts

Basic Nutrition Messages Balance Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. Foods to reduce Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers. Drink water instead of sugary drinks.

New Food Icon

New Food Icon – Food Groups Grains Protein Fruits Vegetables Dairy

Balance Calories (to Manage Weight)

Body Mass Index (BMI) EXAMPLE Ht: 6’2” Wt: 200#... BMI = 25.7

Balance Calories (to Manage Weight) CategoryChildren and Adolescents Adults UnderweightLess than the 5th percentile Less than 18.5 kg/m 2 Healthy Weight5th percentile to less than the 85th percentile 18.5 to 24.9 kg/m 2 Overweight85th percentile to less than the 95th percentile 25.0 to 29.9 kg/m 2 ObeseGreater than the 95th percentile 30.0 kg/m 2 or greater

Balance Calories (to Manage Weight)

Obesogenic Environment

Balancing Calories Calorie needs based on several factors Gender Age Activity Level Adult females = kcals/d Adult males = kcals/d

Balancing Calories Macronutrients Carbohydrate = 4 kcals/g Protein = 4 kcals/g Fat = 9 kcals/g Fruited yogurt = 25g CHO, 6g pro, 3g fat… CHO 25 x 4 = 100 kcals Pro 4 x 6 = 24 kcals Fat 3 x 9 = 27 kcals Total = 151 kcals

Balancing Calories - Macronutrients CHOProteinFat 1–3 years of age 45–65% 5–20% 30–40% 4–18 years of age 45–65% 10–30% 25–35% Adults – 19+45–65% 10–35%20–35%

Physical Activity Guidelines Children and adolescents – 60 min + daily Adults – avoid inactivity, aim for 150 min moderate intensity physical activity weekly Moderate intensity Brisk walking Dancing Swimming Bicycling on level terrain Also include strength exercises involving major muscles groups 2 or more days per week

Physical Activity Guidelines Is time an issue? Aim for 10 minutes, 3 times a day

Foods to Increase Fruits and vegetables! Whole grains Milk and milk products (fortified soy beverages included) Protein foods Oils

Foods to Increase Fruits and vegetables!! Major contributors of number of nutrients and dietary fiber ↓ risk of chronic disease and some cancers Low in calories

Foods to Increase Whole grains Make as least ½ whole grains!! Source of iron, B vitamins, dietary fiber ↓ risk CVD, incidence of Type II DM ↓ body weight

Foods to Increase Whole grains Which bread is highest in whole grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, bran… B. INGREDIENTS: whole wheat flour, water, brown sugar…

Foods to Increase Milk and milk products Focus on low fat and fat free varieties Source of calcium and vitamin D- prevention of osteoporosis and other diseases

Foods to Increase Protein foods Variety of protein foods emphasized Seafood Nuts and seeds Soy products Beans and peas Fat free and low fat dairy

Oils Liquid at room temperature Plant sources of fat Provide essential fatty acids & vitamin E Replace saturated/solid fat with oils

Foods to Reduce Sodium Solid fats Added sugar Cholesterol Refined grains Alcohol

Foods to Reduce Sodium < 2300mg per day < 1500mg per day for Those over 51 years of age African American of any age Anyone with high blood pressure or diabetes

Top 10 Sources of Calories, NHANES Children/Adolescents 2-18 yrs old Adults, 19+ yrs old 1. Grain-based desserts 2. Pizza2. Yeast breads 3. Soda/energy/sports drinks3. Chicken and chicken mixed dishes 4. Yeast breads4. Soda/energy/sports drinks 5. Chicken and chicken mixed dishes5. Alcoholic beverages 6. Pasta and pasta dishes6. Pizza 7. Reduced-fat milk7. Tortillas, burritos, tacos 8. Dairy desserts8. Pasta and pasta dishes 9. Potato/corn/other chips9. Beef and beef mixed dishes 10. Ready-to-eat cereals10. Dairy desserts

Foods to Reduce Sodium Easy ways to reduce sodium Check food labels Eat fresh and fewer processed foods Prepare more foods at home – avoid added salt Ask that salt not be added to restaurant foods

Serving size = 1 cup prepared How much soup would you eat? Per serving Sodium = 890mg Entire can Sodium = 2225mg

Foods to Reduce Solid Fats Solid at room temperature Saturated and trans fats Linked to increase risk of CVD Cholesterol <300mg per day High intake can increase LDL in some people

Foods to Reduce

Added sugars Currently significant contribution to daily caloric intake

Robert C. Post, Center for Nutrition Policy and Promotion, USDA

New Food Icon

Questions?