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New Dietary Guidelines and Food Guide Pyramid: Putting Them to Use

New Dietary Guidelines and Food Guide Pyramid: Putting Them to Use. Jan Meyer, CFCS Nutrition Program Coordinator Dairy Council Mid East. Purpose of the Dietary Guidelines. Joint effort of the HHS and USDA

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New Dietary Guidelines and Food Guide Pyramid: Putting Them to Use

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  1. New Dietary Guidelines and Food Guide Pyramid: Putting Them to Use Jan Meyer, CFCS Nutrition Program Coordinator Dairy Council Mid East

  2. Purpose of the Dietary Guidelines • Joint effort of the HHS and USDA • Oriented toward policymakers, nutrition educators, nutritionists and health care providers rather than the general public

  3. 2005 Dietary Guidelines for Americans • Peer review of DGAC report by HHS/USDA staff • Final 2005 Dietary Guidelines released • January 12, 2005

  4. Prevalence of Overweight in US Children & AdolescentsNational Center for Health Statistic 2002

  5. 10 guidelines No eating plans 9 focus areas 41 key recommendations Eating patterns identified to integrate guidelines into dairy food choices 2000 vs. 2005

  6. 2 servings of dairy Eat whole grains 2 fruits 3 vegetables 3 servings of dairy Consume 3 or more one ounce servings of whole grain 2 cups of fruits 2.5 cups of veg 2000 vs. 2005

  7. Choose a diet low in saturated fat 30 minutes of moderate physical activity recommended Limit trans fatty acids 30 minutes of physical activity to reduces disease 60 minutes to avoid weight gain 90 minutes to sustain weight loss 2000 vs. 2005

  8. 2005 Dairy Specific • Do not avoid milk because you are concerned that it may lead to weight gain; dairy helps to maintain healthy body weight • Adequate dairy intake is associated with the overall quality of the diet

  9. Adequate nutrients within calorie needs Weight management Physical activity Food groups to encourage Fats Carbohydrates Sodium and Potassium Alcoholic beverages Food safety 9 Key Focus Areas

  10. Adequate Nutrients Within Calorie Needs Key Recommendations • Consume a variety of nutrient-dense foods & beverages within & among the basic food groups • while choosing foods that limit the intake of saturated and trans fats, added sugars, salt and alcohol • Meet recommended intakes within energy needs by adopting a balanced eating pattern such as the USDA Food Guide or the DASH Eating Plan

  11. Weight Management Key Recommendations • To maintain body weight in a health range, balance calories from foods & beverages with calories expended. • To prevent gradual weight gain over time, make small decreases in food & beverage calories and increase physical activity. 100 extra calories per day 10 pound weight gain per year

  12. Weight Management • Calories count for weight control • Reduce saturated fat, added sugars, alcohol • Decrease calories by 100-500 kcals/day • Control portion size 2000 1980 3-inch diameter 6-inch diameter 140 calories 350 calories Calorie Difference: 210 calories

  13. Physical Activity Key Recommendations • Engage in regular physical activity & reduce sedentary activities to promote health, psychological well-being, & a healthy body weight. • Achieve physical fitness by including cardiovascular conditioning, stretching for flexibility, & resistance exercises for strength & endurance.

  14. Food Groups to Encourage Key Recommendations • Consume a sufficient amount of fruits & vegetables while staying within energy needs. Two cups of fruit & 2 ½ cups of vegetables per day for a 2,000-calorie intake. • Choose a variety of fruits & vegetables each day. Choose from all five of the vegetables subgroups several time a week.

  15. Sample Daily Food Pattern

  16. Food Groups to Encourage Key Recommendations • Consume 3 or more ounce equivalents of whole-grain products per day, with the rest from enriched or whole-grain products. • Consume 3 cups a day of fat-free or low-fat milk or equivalent milk products.

  17. Food Groups to Encourage • Milk, Yogurt, and Cheese help people meet daily calcium recommendations, and studies show that dairy foods can improve the overall nutritional quality of ones diet. • Milk contains 9 essential nutrients. • Calcium consumption has also been linked to weight loss.

  18. Food Groups to Encourage • Fruits and vegetables • 5-13 servings/day for 1200-3200 calories • 2 cups fruit & 2 ½ cups vegetables for 2000 calorie diet • Whole grains • At least 3 ounces/day • In place of refined grains • Milk and milk equivalents • 3 cups/day for ages 9 and up • Low-fat or fat-free versions

  19. Fats Key Recommendations • Consume <10% of calories from saturated fats, <300 mg of cholesterol, and keep trans fat consumption as low as possible. • Keep total fat between 20-35% of calories, with most fats coming from polyunsaturated & monounsaturated fats.

  20. Fats Key Recommendations • When selecting & preparing meat, poultry, dry beans, & milk products, make low-fat choices or ft free choices. • Limit intake of fats & oils high in saturated & trans fats, choose products low in these fats. • Those with heart disease increase EPA & DHA –omega-3 fatty acids

  21. Dairy is part of a low fat diet. • The small amount of saturated fat that may enter the diet through dairy foods is offset by dairy’s natural nutrient density and positive health benefits. • Dairy foods improve the overall nutritional quality of the diet without significantly increasing total calorieor fat intake, body weight or percent body fat. • There are low-fat and fat free versions of virtually every dairy product available.

  22. Carbohydrate Choices Key Recommendations • Choose fiber-rich fruits, vegetables, & whole grains often • 45% to 65% of energy • RDA (adults/children) 130 grams carbs • Increase fiber intake to 14 grams/1000 calories

  23. Carbohydrate Choices Key Recommendations • Choose & prepare foods & beverages with little added sugars or caloric sweeteners such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.

  24. Carbohydrate Choices Key Recommendations • Reduce the incidence of dental caries by practicing good oral hygiene & consuming sugar-& starch containing foods & beverages less frequently.

  25. Soft Drink ConsumptionAnnual Soft Drink Production in the U.S.(12oz. Cans per person )

  26. Teens Consumption of Milk and Soft Drinks(ounces per day)

  27. Decreased Sodium Intake Key Recommendations • Decrease salt intake to reduce risk of hypertension. • Less than 2300 mg sodium/day (~1 tsp.) • 1500 mg/day for hypertensives, Blacks and older Americans • Choose & prepare foods with little salt. At the same time consume potassium-rich foods (fruits & vegetables).

  28. Decreased Sodium Intake • Lower blood pressure by consuming a potassium rich diet. • Blunts the effects of salt on blood pressure • Reduces risk of kidney stones • Reduces risk of decreased bone mass

  29. Decreased Sodium Intake • Adopting the dairy rich DASH eating plan is clinically proven to reduce the risk of hypertension. • Includes 3 servings of low-fat dairy & 8-10 servings of fruits and vegetables.

  30. Consumption of Alcohol • Alcoholic beverages supply calories but few essential nutrients. • Excess consumption makes it hard to get enough nutrients & maintain a health weight.

  31. Consumption of Alcohol Key Recommendations • Those who choose to drink should do so sensibly and in moderation. • Alcohol should not be consumed by some individuals. • Those who can not restrict intake • Pregnant and lactating women • Children and adolescents • Individuals on medications

  32. Alcoholic Beverages • Limit intake to 1 to 2 drinks per day • One drink for women • Two drinks for men • 12 ounces beer • 5 ounces wine (12% alcohol) • 1.5 ounces (80-proof) spirits

  33. Food Safety Key Recommendations • Clean hands, food contact surfaces, & fruits & vegetables. • Separate raw, cooked, & ready-to-eat foods while shopping, preparing, or storing food.

  34. Food Safety Key Recommendations • Cook foods to a safe temperature to kill microorganisms. • Refrigerate perishable food promptly. • Avoid unpasteurized products and raw eggs, meat, or poultry. • unpasteurized

  35. New Food Guide System Released April 19. 2005

  36. MyPyramid.gov recommends total amounts rather than “servings” DGA mirrors MyPyramid by giving specific guidelines about the types and AMOUNTS of foods to eat than previously

  37. Total estimated Discretionary = energy — Essential calories requirement calories* Discretionary CaloriesA new concept first described by the 2005 Dietary Guidelines Advisory Committee What’s Different *Essential calories are the calories needed to meet nutrient requirements when consuming foods in lean, low-fat, and no-added-sugar forms.

  38. MyPyramid: Grains • Eat 6 ounce-equivalents (for a 2,000 calorie diet) • 3-1 ounce-equivalents or more of whole-grain products • The remaining grains should come from enriched or whole-grain products • Equivalents: • 1 slice bread • ½ cup cooked pasta, cooked rice or cooked cereal • 1 cup ready-to-eat cereal

  39. Whole Grains RefinedGrains Grain Recommendations Compared to Consumption Consumed* Recommended* *Females 31-50

  40. MyPyramid: Vegetables • Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet) Note this equivalent: • 2 cups raw leafy greens = 1 cup of vegetable

  41. Dark Green Vegetables Legumes Starchy Vegetables Orange Vegetables Other Vegetables Vegetable Recommendations Compared to Consumption Consumed* Recommended* 22% 45% *Females 31-50

  42. MyPyramid: Fruits • Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) Note this equivalent: • ¼ cup dried fruit = ½ cup fruit

  43. MyPyramid: Fats • Make most of your fat sources from fish, nuts and vegetable oils. • Limit solid fats. Note this limit: • 5-6 tsp limit for most age groups

  44. Fat, Oil & Added Sugars Allowances Compared to Consumption Bars show percent change needed in consumption to meet recommendations Increases Current Consumption Decreases Solid fats Oils Added sugars

  45. MyPyramid: Dairy products • Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products • Children ages 2 to 8: 2 cups per day • Children ages 9 & up: 3 cups per day • Equivalents: • 8 oz. milk • 1 cup yogurt • 1½ oz. natural cheese • 2 oz. processed cheese

  46. MyPyramid: Meat & beans • Eat 5½ ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds. • Equivalents: • 1 oz. meat, poultry or fish • ¼ cup cooked dry beans or peas • 1 egg • 1 tablespoon peanut butter • ½ oz. of nuts or seeds

  47. MyPyramid Recommendations Compared to Consumption Bars show percent change needed in consumption to meet recommendations Increases Current Consumption Decreases Fruits Vegetables Grains Meat & Beans Milk

  48. Learn how much and what to eat for YOUR calorie level at MyPyramid.gov Submit age, sex and activity level for a personalized MyPyramid Check here for more information on food groups & related topics

  49. Sample Plan

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