The Foundations of Nutrition The Dietary Guidelines for Americans, 2005

1. The Foundations of NutritionThe Dietary Guidelines for Americans, 2005 Welcome! Presented by: Partner: California Department of Education Nutrition Services Division

2. Main Objectives • Provide an overview of the three tools that form the foundation for nutrition education. • Provide opportunities through “hands-on” activities to apply concepts and skills to assess and improve personal eating patterns. • Share grade-appropriate resources for use in teaching nutrition education in the classroom.

3. The Need for Nutrition Education • More than 80% of 4-9 year olds have diets that are classified as “poor” or “needs improvement.” • Less than 50% of California children are meeting recommended servings of fruits and vegetables. • 14% of California children from low-income families have iron deficiency anemia. • Increasing overweight among US children; between 16 and 33% of children and adolescents are at risk of overweight or are overweight. • Increasing prevalence of high blood pressure, increased cholesterol, and type 2 diabetes among children. • References: • U.S. Department of Health & Human Services, The Surgeon General's Call To Action To Prevent and Decrease Overweight and Obesity, Overweight in Children and Adolescents, Revised January 2007. • Ogden CL, Carroll MD, Curtin LR, McDowell MA, Tabak CJ, Flegal KM. Prevalence of overweight and obesity in the United States, 1999-2004. JAMA 295:1549-1555. 2006. • California Food Guide. Sacramento, California: California Department of Health Care Services and California Department of Public Health;2008.  Available at http://www.cafoodguide.ca.gov.

4. What is Good Nutrition? • The Broccoli Soup Diet • Wild Side Diet • The Sideline Diet • Volleyball Player’s Diet • Dieter’s Tea

5. What Do We Need to Live? Carbohydrates Protein Fat Vitamins Minerals Water

6. Energy Nutrients Carbohydrates = 4 Calories Fat = 9 Calories Protein = 4 Calories

7. Supporting Nutrients Vitamins and Minerals:The Supporting Cast • Do not provide energy (calories) • Vital in metabolic pathways • How many do you think our body uses?

8. Dietary Reference Intakes (DRIs) • National Academy of Sciences, Institute of Medicine • Recommended intake levels for 50 vitamins, minerals, and macronutrients

9. Foundations of Nutrition

10. The Foundation: The Dietary Guidelines for Americans, 2005 MyPyramid The Nutrition Facts Label

11. Dietary Guidelines forAmericans 1980 1985 1990 1995 2005

12. Adequate Nutrients within Calorie Needs Weight Management Physical Activity Food Groups to Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety The Dietary Guidelines for Americans - 9Key Focus Areas Web site: http://www.health.gov/dietaryguidelines

13. Focus Area 1. Adequate Nutrients Within Calorie Needs • Consume a variety of nutrient-dense foods and beverages. • DASH and USDA Food Guide are examples of healthy eating patterns.

14. Focus Area 1. Adequate Nutrients Within Calorie Needs • Self-Assessment • Determine Calorie Needs based on gender, age, and activity level.

15. Focus Area 2. Weight Management Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2007 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1990 2007 1998 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

16. Focus Area 2. Weight Management Keys to Weight Management: • Balance calorie intake with activity • Make wise food choices (foods with added sugars, fat, and alcohol)

17. Focus Area 2. Weight Management • Self-Assessment • Determine BMI and/or your District’s.

18. 2006-07 California Physical Fitness Report Summary of Results Alameda: 29.9 - 31% Contra Costa: 27.2 - 28% Fresno: 33.8 - 34.9% Los Angeles: 33.9 - 35% Sacramento: 29.3 - 31% Santa Clara: 26.4 - 26.7% San Francisco: 26.8 - 30% How is your county doing?

19. Engage in regular physical activity. Include cardiovascular conditioning, stretching, and resistance exercises. Adults: 30 minutes (minimum) of moderate physical activity on most days. Children and Adolescents: 60 minutes of moderate physical activity on most days. Focus Area 3. Physical Activity

20. Consume recommended amounts of fruits & vegetables for energy needs. For 2000 calories: 2 cups of fruit, 2½ cups of vegetables Choose a variety of fruits and vegetables. 3 ounces of whole grains/day. 3 cups per day of milk or equivalent milk products. Focus Area 4. Food Groups to Encourage

21. Choose a variety of fruits and vegetables. Focus Area 4. Food Groups to Encourage

22. 5 Vegetable Sub-Groups

23. 3 ounces of whole grains/day Half your grains should be whole grains 21 nutrients plus fiber. Refinement process removes the nutrients and fiber. Enrichment process adds back only four nutrients. Focus Area 4. Food Groups to Encourage

24. How To Select A Whole Grain Product Check the List of Ingredients Whole Wheat Flour or Stone-Ground Whole Wheat Flour should be listed first or other whole grains.

25. Self-Assessment Focus Area 4. Food Groups to Encourage

26. Focus Area 5. Fats • Total fat: 20-35% of daily calories • Mainly poly- and monounsaturated fats: fish, nuts, vegetable oils • Saturated fat: Less than 10% of daily calories • Trans fats: As low as possible • Cholesterol: Less than 300 mg/day

27. How Many Grams of Fat Does 30% of Calories Represent? Calories Grams of Fat 1600 53 2200 73 2800 93

28. Types of Fats

29. Saturated Fat

30. Trans Fats

31. Omega-3 Fats *Values are grams per 3-oz serving

32. Dietary Cholesterol • A fat like substance but not a fat itself. • Found only in foods from animals. • Raises blood cholesterol levels.

33. Self-Assessment 6a. Fats Example: 2,000 calories x .30 (30%) = 600 calories 600 calories / 9 calories/gram = 67 grams of fat

34. Focus Area 6.Carbohydrates • Choose fiber-rich fruits, vegetables, and whole grains often • Choose legumes several times a week

35. Focus Area 6. Carbohydrates • Choose and prepare foods and beverages with little added sugars or caloric sweeteners • Choose sugar- and starch-containing foods and beverages less frequently forgood oral health

36. Percent of Adolescents, Ages 12-19, Who Consumed Milk & Carbonated Soft Drinks On Any Given Day, 1994 Source: Borrud L, et al. CNI Newsletter, April 18, 1997 (analysis of USDA CSFII data).

37. The Many Names of Sugar Sugar DextroseMaltose SYRUPCorn Sweetener Sucrose Sorbitol HoneyMolasses HIGH-FRUCTOSE CORN SYRUP brownfructose sugar

38. Choose and prepare foods with little salt Consume less than 2,300 mg (1 tsp salt) of sodium/day Check food labels for sodium: Foods with less than 140 mg sodium (5% DV) are low in salt Focus Area 7. Sodium and Potassium

39. Focus Area 7. Sodium and Potassium Consume potassium-rich foods, such as fruits and vegetables.

40. Focus Areas 6 and 7. Carbohydrates, Sodium, Potassium • Self-Assessment

41. Focus Area 8. Alcoholic Beverages • Drink sensibly and moderately • Avoid • Pregnant and lactating women • Children and adolescents • Taking medications • Driving, operating machines 1 Drink is: 12 oz. beer 5 oz wine 1.5 oz liquor

42. Focus Area 9. Food Safety • Avoid Foodborne Illness by… • Clean - wash hands and surfaces often. • Separate – raw, cooked and ready-to-eat foods. • Cook - foods to safe temperatures. • Chill - keep cold foods cold.

43. Protocol for washing freshfruits and vegetables (Dietary Guidelines Advisory Committee) • Remove and discard outer leaves before washing • Wash all fruits and vegetables, including organically grown and home-grown ones, just before cooking or eating • Wash under running water • Scrub fruits and vegetables with a clean scrub brush or with hands • Dry fruits and vegetables

44. Finding Your Way to a Healthier You

45. Foundations of Nutrition Thank You! For more information or assistance, please contact: Partner: California Department of Education Nutrition Services Division This program was developed by the California Department of Education’s Nutrition Services Division, with funding from The California Endowment. Revisions were completed with funds from the California Department of Public Health, Network for a Healthy California, funded by the United Sates Department of Agriculture’s Supplementary Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call 1-877-847-3663. For important nutrition information visit www.cachampionsforchange.net