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2010 Dietary Guidelines for Americans

2010 Dietary Guidelines for Americans. Kelly Jackson, MS, RD University of Arizona. Agenda. Brief background on the Dietary Guidelines for Americans B asic consumer messages K ey nutrition and physical activity recommendations. Obesity Trends* Among U.S. Adults, BRFSS, 1985.

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2010 Dietary Guidelines for Americans

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  1. 2010 Dietary Guidelines for Americans Kelly Jackson, MS, RD University of Arizona

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

  3. 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.

  4. 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.

  5. Obesity Trends* Among U.S. Adults, BRFSS, 2002 (*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.

  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. 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.

  12. 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.

  13. Top 10 Sources of Calories, NHANES 2005-2006

  14. 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.

  15. New Food Icon

  16. New Food Icon

  17. New Food Icon – Food Groups • Grains • Protein • Fruits • Vegetables • Dairy

  18. Balance Calories (to Manage Weight)

  19. Body Mass Index (BMI) • http://www.nhlbisupport.com/bmi/ EXAMPLE Ht: 6’2” Wt: 200#... BMI = 25.7

  20. Balance Calories (to Manage Weight)

  21. Balance Calories (to Manage Weight)

  22. Obesogenic Environment

  23. Balancing Calories • Calorie needs based on several factors • Gender • Age • Activity Level • Adult females = 1600-2400 kcals/d • Adult males = 2000-3000 kcals/d

  24. 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

  25. Balancing Calories - Macronutrients

  26. 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

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

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

  29. 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

  30. 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

  31. 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…

  32. 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

  33. 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

  34. Foods to Increase Oils • Liquid at room temperature • Plant sources of fat • Provide essential fatty acids & vitamin E • Replace saturated/solid fat with oils

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

  36. 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

  37. Top 10 Sources of Calories, NHANES 2005-2006

  38. 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

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

  40. 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

  41. Foods to Reduce

  42. Foods to Reduce Added sugars • Currently significant contribution to daily caloric intake

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

  44. New Food Icon

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