Program Update: Dietary Guidelines and MyPlate

1. Program Update:Dietary Guidelines and MyPlate Amanda R. Scott, MS, RD, LD Program Specialist, Expanded Food and Nutrition Education Program

2. Major Themes of the Dietary Guidelines for Americans • Balancing Calories to Manage Weight • Foods and Food Components to Reduce • Foods and Nutrients to Increase • Building Healthy Eating Patterns

3. Balancing Calories to Manage Weight • Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors • Increase physical activity and reduce time spent in sedentary behaviors • Maintain appropriate calorie balance during each stage of life childhood, adolescence, adulthood, pregnancy/breastfeeding and older age.

4. Energy Balance and Weight Management • Behaviors that lead to weight gain: • Watching too much television • Getting too little physical activity • Eating out frequently • Snacking on energy dense food and beverages • Skipping breakfast • Consuming large portions • Self-monitoring • Mindful or conscious eating DGACR, Executive Summary, A5

5. Foods and Food Components to Reduce • Sodium • Saturated fats • Cholesterol • Trans fatty acids • Solid fats and added sugars • Refined grains • Alcohol

6. Foods and Food Components to Reduce • Sodium • Reduce sodium intake to • 2,300 mg • 1,500 mg • 51 years older or older • African American • Hypertension • Diabetes • Chronic kidney disease

7. Foods and Food Components to Reduce • Saturated fats • 10% of calories • Cholesterol • 300 mg per day • Trans fatty acids • As low as possible • Limit foods with synthetic sources of trans fat • Hydrogenated oils

8. Foods and Food Components to Reduce • Reduce the intake of calories from Solid Fats andAdded Sugars

9. Foods and Food Components to Reduce • Major sources of Solid Fats% solid fat intake • Grain based desserts 10.9% • Regular cheese 7.7% • Sausage, frank, bacon, and ribs 7.1% • Pizza 5.9% • French fries and hash browns 5.5% • Dairy desserts 5.1% DGACR, Part B: The Total Diet, B2-5

10. Foods and Food Components to Reduce • Major sources of Added Sugars % added sugar intake • Soda 36.6% • Grain based desserts 11.7% • Fruit drinks 11.5% • Dairy desserts 6.4% • Candy 6.2% DGACR, Part B: The Total Diet, B2-6

11. Foods and Food Components to Reduce • Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars and sodium. • If alcohol is consumed it should be consumed in moderation – up to one drink per day for women and two drinks per day for men – and only by adults of legal drinking age.

12. Foods and Nutrients to Increase • Vegetables and fruit • Whole grains • Fat-free or low fat milk and milk products • Variety of protein foods • Seafood • Oils to replace solid fats • Foods with potassium, fiber, calcium and vitamin D.

13. Foods and Nutrients to Increase • Increase vegetable and fruit intake • Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas • Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains

14. Foods and Nutrients to Increase • Increase intake of fat-free or low-fat milk and milk products such as milk, yogurt, cheese, or fortified soy beverages. • Choose a variety of protein foods which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. • Increase the amount and variety of seafood consumed by choosing in place of some meat and poultry.

15. Foods and Nutrients to Increase • Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or sources of oils. • Use oils to replace solid fats where possible • Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in the American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

16. Recommendations for specific population groups • Women who could become pregnant • Iron (heme and non-heme food sources) • 400 micrograms of synthetic folic acid • Women who are pregnant or breastfeeding • 8 to 12 ounces of seafood per week • Limit albacore tuna and avoid tilefish, shark, swordfish and king mackerel • If pregnant, take an iron supplement as directed by a doctor • Adults over the age of 50 years • Vitamin B12 from fortified foods or dietary supplements

17. Building Healthy Eating Patterns • Select an eating pattern that meets nutrient needs over time at an appropriate calorie level • Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern • Follow food safety recommendation when preparing and eating foods to reduce the risk of foodborne illness

19. MyPlate Graphic • Replaces MyPyramid • Includes each of the food groups • Very similar to the healthy plate we have been using for the adult and youth program

20. MyPlate Grains Group Key Message: Make at least half your grains whole grains

21. MyPlate Vegetables Group Key Message: Make half of your plate fruits and vegetables

22. MyPlate Fruits Group Key Message: Make half of your plate fruits and vegetables

23. MyPlate Dairy Group Key Message: Switch to fat-free or low-fat (1%) milk *Special note: 4 to 8 year olds, now need 2 ½ cups

24. MyPlate Protein Group No Key Message

25. MyPlate Additional Key Messages Enjoy your food, but eat less. Avoid oversized portions. Drink water instead of sugary drinks. Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.

26. Next Steps • Update program curricula to meet dietary guideline recommendations and MyPlate concepts • Will begin working on revisions to materials • Will purchase new materials as soon as available • Will be sending out copies of the Dietary Guidelines for Americans booklets for all staff

27. Questions? Thanks to Sharon Robinson for use of her slides