Dietary Guidelines for Americans, 2010: Quiz Yourself!

1. Dietary Guidelines for Americans, 2010: Quiz Yourself!

2. University of Nebraska–Lincoln Extension Food.unl.edu ● ahenneman1@unl.edu Alice Henneman, MS, RD This publication has been peer-reviewed ● March 2011

3. “Thank you” to the following people (in alphabetical order) for reviewing these slides! • Melissa Patterson • Amy Peterson • Cindy Polich • Natalie Sehi • Amy Stalp • Cindy Van Riper • Vicki Jedlicka • Jan Wadell • Michelle Welch • Mary Balluff • Donnia Behrends • Jessie Coffey • Lisa Franzen-Castle • Rita Frickel • Betty Kenyon • Jobeth Kuchar • Toni Kuehneman • Rebecca Meysenburg • Roberta Miksch

4. Dietary Guidelines for Americans, 2010will be referred to as DGA2010 throughout the slide set

5. The terms “Solid Fats and Added Sugars” and “SoFAs” will be used interchangeably throughout the slide set

6. Note to presenters • This slide set was created with PowerPoint 2007– it may view differently in other versions • It takes 20 to 30 minutes to go through the slide set – more time if you discuss in detail • The intended audience is professionals and consumers who want to know some of the changes in the DGA2010 in relation to the general adult population • See “speaker’s notes” accompanying each slide for suggested comments on the DGA2010 • Reformat slightly before showing if anything doesn’t display correctly on your computer • A customized template was developed for this PowerPoint – major additions or changes in wording/slides may result in unanticipated effects

7. Resources used • Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm • Selected Messages for Consumershttp://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf • DGA2010 Slide Presentationhttp://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm

8. What do you know about the DGA2010? And, how they can help you?

9. A quiz!

10. Several new areas and emphases will be identified throughout the presentation

11. Keys areas covered 1. Introduction 2. Balancing calories 3. Foods to reduce 4. Foods to increase

12. 1. Introduction What are the Dietary Guidelines for Americans, 2010?

13. The DGA2010 are intended for: Healthy Americans 2 years and older Americans at increased risk of chronic disease 2 years and older Both A and B

14. The DGA2010 are intended for: Healthy Americans 2 years and older Americans at increased risk of chronic disease 2 years and older Both A and B

15. Including individuals at increased risk of chronic disease

16. Epidemic of overweight and obesity 64% of women 72% of men

17. Epidemic of overweight and obesity in all segments of our society

18. Poor diet and physical inactivity are associated with which diseases? Cardiovascular disease Hypertension Type 2 diabetes Osteoporosis Some types of cancer A, B, C, D All of the above

19. Poor diet and physical inactivity are associated with which diseases? Cardiovascular disease Hypertension Type 2 diabetes Osteoporosis Some types of cancer A, B, C, D All of the above

21. Physical activity and diet are important regardless of weight!

24. The DGA2010 help you meet these food and nutrient goals and limits

25. You can live as if there’s no tomorrow ... But, tomorrow will probably come! How healthy will you be?

26. “If I’d known I was going to live so long, I’d have taken better care of myself.”  ~Leon Eldred

27. 2.Balancing calories Calorie balance over time is key

28. Maintain calorie balance over time to achieve and sustain a healthy weight

29. The BEST way to assess if you’re eating the right number of calories is: Check calorie tables in DGA2010; select level based on age, gender, height, weight, & physical activity Monitor body weight; adjust calorie intake & participation in physical activity based on weight changes over time

30. The BEST way to assess if you’re eating the right number of calories is: Check calorie tables in DGA2010; select level based on age, gender, height, weight, & physical activity Monitor body weight; adjust calorie intake & participation in physical activity based on weight changes over time

31. 100 extra calories per day 10 extra pounds per year!

32. 100 extra calories per day 10 extra pounds per year!

33. Eat until “satisfied,” not “full” “Your stomach shouldn’t bea waist (waste) basket.”  ~ Author Unknown

34. 20 minute guideline Takes about 20 minutes for stomach to tell your brain you’re full 20 minutes

35. Eat smaller portions The bigger the portion, the more people tend to eat

36. “You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra

37. Whole grains & weight control

38. Fruits, veggies, & weight control

39. How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week) 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week) Either A or B

40. How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week) 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week) Either A or B

41. “My idea of exercise is a good brisk sit.”~ Phyllis Diller

42. Moderate aerobicactivityincreases breathing and heart rate somewhat

43. Vigorous aerobic activity greatly increases heart rate and breathing

44. Limit screen time or watch/workout

45. Short on time? Get active 10 minutes 3timesa day

46. 3. Foods to reduce Which foods should you eat less of in your diet?

47. The DGA2010 recommend we eat LESS: Sodium Solid fats Added sugars Refined grains All of the above

48. The DGA2010 recommend we eat LESS: Sodium Solid fats Added sugars Refined grains All of the above

49. The following 2 slides are for illustration only ̶ in real life, raw meat would NOT be placed next to foods that would be eaten uncooked

50. Limit foodshigh in sodium, addedsugars, and refined grains Photo courtesy of National Cancer Institute