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Outline. 2005 Dietary GuidelinesFocal AreasKey RecommendationsDiscussionTake Home Message. Dietary Guidelines. Science-based advice to promote health and reduce risk for chronic diseases through diet and physical activityTarget the U.S. general public over 2 years of age. Dietary Guidelines: 9 Focal Areas.
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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.
½ 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.