Desk Top Training: Dietary Guidelines and MyPyramid Focus on Discretionary Calories

1. Desk Top Training:Dietary Guidelines and MyPyramidFocus on Discretionary Calories Jennifer Anderson, Ph.D. R.D. Extension Specialist and Professor Department of Food Science & Human Nutrition COLORADO STATE UNIVERSITY COOPERATIVE EXTENSION May 10, 2006 Welcome to today�s presentation on the 2005 Dietary Guidelines, MyPyramid and Discretionary Calories. This presentation is intended to be a resource for you. It is NOT intended to be a presentation that you would give to consumers as it is. As it is, the presentation would be overwhelming to consumers. We�ll stop frequently for questions and comments � please feel free to jump in at any time. There are a lot of people on the call today, so if you�re going to multi-task while listening to this presentation, please put your phone on mute so that others can hear clearly. I will use this sound to indicate going to the next slide. CLICKWelcome to today�s presentation on the 2005 Dietary Guidelines, MyPyramid and Discretionary Calories. This presentation is intended to be a resource for you. It is NOT intended to be a presentation that you would give to consumers as it is. As it is, the presentation would be overwhelming to consumers. We�ll stop frequently for questions and comments � please feel free to jump in at any time. There are a lot of people on the call today, so if you�re going to multi-task while listening to this presentation, please put your phone on mute so that others can hear clearly. I will use this sound to indicate going to the next slide. CLICK

2. Outline 2005 Dietary Guidelines Focal Areas Key Recommendations Discussion Take Home Message During today�s presentation, we�re going to briefly discuss how the DG as the focus in how to address the challenging area of discretionary calories. First we do need to review as some of you were not with Extension when we first presented the 2005 Dietary Guidelines and some were not attending the Extension Forum when we had a session on this topic. As this forms the basis of our nutrition education it is always good to review! During today�s presentation, we�re going to briefly discuss how the DG as the focus in how to address the challenging area of discretionary calories. First we do need to review as some of you were not with Extension when we first presented the 2005 Dietary Guidelines and some were not attending the Extension Forum when we had a session on this topic. As this forms the basis of our nutrition education it is always good to review!

3. Dietary Guidelines Science-based advice to promote health and reduce risk for chronic diseases through diet and physical activity Target the U.S. general public over 2 years of age The Dietary Guidelines were first published in 1980 and provide science-based advice to promote health�. They target anyone over the age of 2. A basic premise of the DG is that nutrient needs should be met primarily through food. But, they do recognize that in some cases fortified foods may be a useful source of nutrients. In addition, supplements may be useful when they fill a specific nutrient gap. But, supplements can�t replace a healthful diet. CLICKThe Dietary Guidelines were first published in 1980 and provide science-based advice to promote health�. They target anyone over the age of 2. A basic premise of the DG is that nutrient needs should be met primarily through food. But, they do recognize that in some cases fortified foods may be a useful source of nutrients. In addition, supplements may be useful when they fill a specific nutrient gap. But, supplements can�t replace a healthful diet. CLICK

4. Dietary Guidelines: 9 Focal Areas Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups to Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety There are 9 Focal Areas of the 2005 Dietary Guidelines and they�re listed here. We have discussed these areas in the past and I�ll provide only a brief overview. CLICKThere are 9 Focal Areas of the 2005 Dietary Guidelines and they�re listed here. We have discussed these areas in the past and I�ll provide only a brief overview. CLICK

5. Adequate Nutrients Within Calorie Needs Focal Area #1 The 1st Focal Area is Adequate Nutrients Within Calorie Needs. CLICKThe 1st Focal Area is Adequate Nutrients Within Calorie Needs. CLICK

6. Adequate Nutrients Within Calorie Needs Key Recommendation Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. I�m going to read this Key Recommendation out loud and then ask you for your comments on it. (Read it out loud) Any thoughts or comments that anyone wants to share? This Key Recommendation is why I said at the beginning of the presentation that you wouldn�t want to take this presentation as it is and give it to consumers�it would scare them! 7 out of the 10 DG from 2000 are at least partially incorporated into this one Key Recommendation. How do we do all of this? The key will be to select a variety of nutrient-dense foods from each food group. CLICKI�m going to read this Key Recommendation out loud and then ask you for your comments on it. (Read it out loud) Any thoughts or comments that anyone wants to share? This Key Recommendation is why I said at the beginning of the presentation that you wouldn�t want to take this presentation as it is and give it to consumers�it would scare them! 7 out of the 10 DG from 2000 are at least partially incorporated into this one Key Recommendation. How do we do all of this? The key will be to select a variety of nutrient-dense foods from each food group. CLICK

7. Adequate Nutrients Within Calorie Needs Discussion Limit Saturated fat Trans fat Cholesterol Added sugars Salt Alcohol The 2nd half of that Key Recommendation advises us to choose foods that limit the intake of the items you see on the slide. Limiting saturated fat, trans fat, added sugars, and alcohol is recommended because they�re not nutrient-dense. In other words they provide calories while providing little if any essential nutrients. To recap�how do individuals meet this Key Recommendation? By selecting nutrient-dense foods�ones that are low fat and have no added sugars. CLICK The 2nd half of that Key Recommendation advises us to choose foods that limit the intake of the items you see on the slide. Limiting saturated fat, trans fat, added sugars, and alcohol is recommended because they�re not nutrient-dense. In other words they provide calories while providing little if any essential nutrients. To recap�how do individuals meet this Key Recommendation? By selecting nutrient-dense foods�ones that are low fat and have no added sugars. CLICK

8. Adequate Nutrients Within Calorie Needs Discussion USDA Food Guide and DASH Eating Plan differ from average eating pattern in U.S. by including: More dark green vegetables More orange vegetables More legumes More fruits More whole grains More low-fat milk and milk products These eating patterns differ from the average U.S. eating pattern by including more�. Therefore, these eating patterns may help people increase their intake of fiber, potassium, vitamin E, calcium, vitamin A, vitamin C and magnesium. CLICKThese eating patterns differ from the average U.S. eating pattern by including more�. Therefore, these eating patterns may help people increase their intake of fiber, potassium, vitamin E, calcium, vitamin A, vitamin C and magnesium. CLICK

9. Adequate Nutrients Within Calorie Needs Discussion USDA Food Guide and DASH Eating Plan differ from average eating pattern in U.S. by including: Less refined grains Less cholesterol Less saturated fat Less trans fat Less added sugars Less calories In addition, the eating patterns tend to have less of the following items than the average U.S. eating pattern. So, by using one of these recommended tools � either the DASH Eating Plan or the USDA Food Guide � a person can meet their nutrient needs without going over their calorie needs. Any questions or comments? CLICKIn addition, the eating patterns tend to have less of the following items than the average U.S. eating pattern. So, by using one of these recommended tools � either the DASH Eating Plan or the USDA Food Guide � a person can meet their nutrient needs without going over their calorie needs. Any questions or comments? CLICK

10. Adequate Nutrients Within Calorie Needs Take Home Message Choose a variety of nutrient-dense foods from all food groups each day. The take home message from this focal area is to choose a variety of nutrient-dense foods from all food groups. The DG suggest 2 tools to help you do that � the DASH Eating Plan and the USDA Food Guide.The take home message from this focal area is to choose a variety of nutrient-dense foods from all food groups. The DG suggest 2 tools to help you do that � the DASH Eating Plan and the USDA Food Guide.

11. Weight Management Focal Area #2

12. Weight Management Key Recommendation To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.

13. Weight Management Discussion To reverse trend toward obesity: Eat fewer calories Be more physically active Make wiser food choices Reduce calories by reducing intake of: Added sugars Fats Alcohol

14. Physical Activity Focal Area #3

15. Physical Activity Discussion Accumulated total time is what is important Three 10-minute sessions = 30 minutes Limit sedentary behaviors during leisure time Replace with activities requiring movement May need to consult physician

16. Physical Activity Key Recommendation Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

17. Physical Activity Take Home Messages Be more physically active Work toward a well-rounded physical fitness program

18. Food Groups to Encourage Focal Area #4

19. Food Groups to Encourage Take Home Messages Eat more fruits and vegetables Choose a colorful variety of fruits and vegetables Eat 3 or more whole-grain products per day Consume 3 cups of fat-free or low-fat milk products per day

20. Fats Focal Area #5

21. Fats Take Home Messages Consume less saturated fat by choosing leaner and lower-fat foods Consume less trans fat by limiting processed foods Choose polyunsaturated and monounsaturated fat sources such as fish, nuts, and vegetable oils

22. Carbohydrates Focal Area #6

23. Carbohydrates Key Recommendation Choose fiber-rich fruits, vegetables, and whole grains often.

24. Carbohydrates Key Recommendation Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA MyPyramid and the DASH Eating Plan.

25. Carbohydrates Discussion Decrease intake of foods and beverages with added sugar to: Reduce caloric intake Achieve recommended nutrient intakes Achieve weight control

26. Carbohydrates Take Home Messages Choose fruits, vegetables, and whole grains Choose foods and beverages with less added sugar

27. Sodium and Potassium Focal Area #7

28. Sodium and Potassium Take Home Messages Choose foods with less sodium Choose potassium-rich fruits and vegetables

29. Alcoholic Beverages Focal Area #8

30. Alcoholic Beverages Key Recommendation Those who choose to drink alcoholic beverages should do so sensibly and in moderation � defined as the consumption of up to one drink per day for women and up to two drinks per day for men.

31. Food Safety Focal Area #9

32. Food Safety Key Recommendation To avoid microbial foodborne illness: Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

34. What are Discretionary Calories? What is your discretionary calorie level? Leaving room for discretionary calories The importance of activity

35. Thanks to: Alice Henneman M.S. R.D. University of Nebraska�Lincoln Extension http://lancaster.unl.edu/food and Bev Benes Ph.D. R.D. Nebraska Department of Educationhttp://www.nde.state.ne.us/NS  For the following slides and you can Download their complete PowerPoint at http://lancaster.unl.edu/food/calories.shtml

36. �Essential calories� are the minimum calories required to meet your nutrient needs. The best nutrient �buys� are those foods with: the least amount of fat no added sugar �Essential� vs. �discretionary� calories

37. If you choose wisely, you may have some calories left after meeting your nutrient needs. These are your �discretionary calories�. �Essential� vs. �discretionary� calories

38. Balance of calories remaining in a person�s energy allowance after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of foods in low-fat or no added sugar forms. Definition: Discretionary calorie allowance

39. Most solid fats and all added sugar calories are �discretionary calories�.

41. These words indicate ADDED sugar Brown Sugar Corn Sweetener Corn Syrup Dextrose Fructose Fruit Juice Concentrates Glucose High-fructose Corn Syrup Honey Invert Sugar Lactose Maltose Malt Syrup Molasses Raw Sugar Sucrose Sugar Syrup

42. Foods containing most of the added sugars in American diets are: Regular soft drinks Candy Cakes Cookies Pies Fruit drinks, such as fruitades and fruit punch Milk-based desserts andproducts, such as ice cream,sweetened yogurt and sweetened milk Grain products, such as sweet rolls and cinnamon toast

43. Definition: Solid fats Solid fats are fats solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are: Butter Beef fat (tallow, suet) Chicken fat Pork fat (lard) Stick margarine Shortening

44. Foods high in solid fats include: Many cheeses Creams Ice creams Well-marbled cuts of meats Regular ground beef Bacon Sausages Poultry skin Many baked goods, such as cookies, crackers, donuts, pastries, and croissants

45. Definition: Alcohol in moderation Drink in moderation, if you choose to drink: 1 drink daily for women 2 drinks daily for men

46. The BAD news �

47. Average calories �

48. Sample Nutrition Facts label

49. MyPyramid and MODERATION  Each food group narrows toward the top. The base represents foods with little or no solid fats or added sugars. Select foods from the MyPyramid base more often.  The narrowing top represents foods higher in sugar and fat. You can eat more of these if you�re more active.

50. Calorie comparison: 1 (8 oz.) cup milk

51. Would whole milk be near the TOP or the BOTTOM of MyPyramid?

52. Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise

53. Definition: �Nutrient-dense� foods

55. Most discretionary calorie allowances are very small Many people only have 100 to 300 discretionary calories � especially those who aren�t physically active.

56. Total discretionary calories range from about 100 to 700 calories YOUR level depends on: Age Gender Activity level

57. Children: 2 to 3 years old

58. Tweens & Teens: 9 to 13 years old

59. Adults: 19 to 30 years old

60. Adults: 31 to 50 years old

61. Adults: 51+ years old

62. Age, gender & activity affect discretionary calorie allowance

63. Learn how much and what to eat for YOUR calorie level at MyPyramid.gov

64. Calculation results are personalized

65. Sample meal tracking worksheet: 2000 calories

66. MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than the previous Food Guide Pyramid

67. Sample daily menu at 2,000 calorie level

68. Sample daily menu at 2,000 calorie level

69. Sample daily menu at 2,000 calorie level

70. Sample daily menu at 2,000 calorie level

71. Divide and conquer!

72. Give it a shot! Limit the calories of a �premium� ice cream by serving it in a small shot glass accompanied by a small cookie on the side.

73. Chocolate chip cookie

75. Definition: �Nutrient-dense� foods

76. Include the FRUIT group in your desserts and snacks! �A table, a chair, a bowl of fruit and a violin; what else does a man need to be happy." ~Albert Einstein

77. Upside down strawberries & ice cream 1 cup strawberries has about 50 calories PLUS fiber, folate, potassium, vitamin C and antioxidants. OR, substitute 1 sliced medium-sized peach for the strawberries for about 40 calories. � cup light ice cream adds about 100 calories AND calcium.

79. MODERATE physical activities include:

80. Moderate activity and calories

81. VIGOROUS physical activities include:

82. Vigorous activity and calories

83. Aim for 10,000 (or more!) steps daily! 100 extra calories/day = a gain of 10 pounds per year* 2,000 extra steps (about mile)/day = burns 100 calories*

84. With a little planning (& physical activity), 

85. In Summary� Visit MyPyramid.gov for your personal eating plan. Note how much food to eat from all the food groups. Choose foods low in fat and added sugars to have some left-over discretionary calories. Read and compare nutrition labels to choose foods with more nutrients for less calories. Include physical activity daily.