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Transcript of It takes 20 to 30 minutes to go through the slide set – more time if you discuss in detail The...
• 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
• You may have to reformat slightly before showing if something 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
• You’re welcome to use/adapt these slides for your own presentations – please credit sources
• Delete the notes slide prior to presentation.
Note to Presenters
Important: If you plan to use these slides to present to others
• This power point presentation is designed to be used with school and community audiences, e.g., faith communities, civic organizations, AAUW, Habitat for Humanity, Food Pantries as we collaborate with others to help our family and community members eat healthy food patterns—and reduce the high overweight and obesity rates in our country. At the same time, we also want our community members to support the FCS education programs which can also help address this issue.
• Use/adapt these slides for your own presentations, i.e., add your name, position, etc. on title slide and share your connection to FCS, i.e., FCS teacher, teacher educator, member of AAFCS, etc.
• Verbally give credit to Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension for developing the slides based on the Dietary Guidelines for Americans, 2010, that have been peer reviewed in 2011. Essentially, she is your co-presenter and a FCS Extension professional.
• Include the three FCS branding slides (slides 4-6) and use these slides to introduce yourself and FCS education and ways FCS can help with the obesity issue in your community and state and distribute the Empowering FCS Education Brief.
Speaker Name
Employer
Contact Information
Dietary Guidelines for Americans – 2010
Quiz Yourself!
Slides adapted from Alice Henneman, MS, RD
University of Nebraska-Lincoln ExtensionFood.unl.edu [email protected]
Features & Benefits of Family and Consumer Sciences (FCS)
Family and Consumer Sciences (FCS) Areas of Study*
Nutrition and Wellness Food Preparation and Safety Consumer and Family Resources, including
Financial Literacy Parenting Reasoning for Action Career, Community and Family Connections Family Human Development Interpersonal Relationships
*National Standards for FCS http://nasafacs.org/national-standards-competencies.html
This publication has been peer-reviewed ● March 2011“Thank you” to the following people
• Mary Balluff
• Donnia Behrends
• Jessie Coffey
• Lisa Franzen-Castle
• Rita Frickel
• Betty Kenyon
• Jobeth Kuchar
• Toni Kuehneman
• Rebecca Meysenburg
• Roberta Miksch
• Melissa Patterson
• Amy Peterson
• Cindy Polich
• Natalie Sehi
• Amy Stalp
• Cindy Van Riper
• Vicki Jedlicka
• Jan Wadell
• Michelle Welch
Dietary Guidelines for Americans, 2010
will be referred to as
DGA2010 throughout the presentation.
The terms “Solid Fats and Added Sugars” and “SoFAS” will
be used interchangeably throughout the presentation.
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
What Do You Know About the DGA2010?
And, how they can help you?
A Quiz!
Several new areas and emphases will be
identified throughout the presentation.
Key Areas Covered
• Introduction
• Balancing Calories
• Foods to Reduce
• Foods to Increase
Introduction
What are the Dietary Guidelines for Americans, 2010?
1. The DGA2010 are intended for
A. Healthy Americans 2 years and older
B. Americans at increased risk of chronic disease 2 years and older
C. Both A and B
Including individuals at
increased risk of chronic
disease
Epidemic of Overweight & Obesity
64% of women 72% of men
Epidemic of overweight and
obesity in all segments of our
society.
2. Poor diet and physical inactivity or associated with which diseases?
A. Hypertension
B. Type 2 diabetes
C. Osteoporosis
D. Cardiovascular disease
E. Some types of cancer
F. A, B, C, D
G. All of the above
Osteoporosis-related fracture (M)
Osteoporosis-related fracture (W)
Cancer
Pre-diabetes (ages 20+)
Diabetes (ages 20+)
Pre-hypertension
Hypertension
Cardiovascular disease
0% 10% 20% 30% 40% 50% 60%
25%
50%
41%
35%
11%
36%
34%
37%
Approximate Rate of Disease in American adults
Physical Activity and Diet are Important Regardless of Weight!
Usual intake as a percent of goal for American Diets: Eat MORE of these
Whole grains
Vegetables
FruitsDairy
Seafood
Oils
Fiber
PotassiumVitamin D
Calcium
GOAL
15%
59%
42%52%
44%
61%
40%
56%28%
75%
100%
Calories from SoFAS
Refined grains
Sodium
Saturated fat
GOAL
280%
200%
149%
110%
100%Upper limit
Usual Intake as a Percent of Limit for American Diets: Eat LESS of These
The DGA2010 Help You Meet These Food & Nutrient Goals and Limits
You Can Live as if There’s No Tomorrow.
But, tomorrow will probably come! How healthy will you be?
“If I’d known I was going to live so
long, I’d have taken better care of
myself.” ~Leon Eldred
2. Balancing Calories
Calorie balance over time is key!
Maintain calorie balance over
time to achieve and sustain a
healthy weight
3. The BEST Way to Assess if You’re Eating the Right Number of Calories is:
A. Check calorie tables in DGA2010; select level based on age, gender, height, weight, & physical activity
B. Monitor body weight; adjust calorie intake & participation in physical activity based on weight changes over time
10 Extra Pounds per Year!
100 Extra Calories per Day
100 Extra Calories per Day10 Extra
Pounds per Year!
Eat Until Satisfied . . . Not Full
“Your stomach shouldn’t bea waist (waste) basket.”
~ Author Unknown
20 Minute Guideline
It takes about 20 minutes for your stomach to tell your brain you’re full.
20 minutes
Eat Smaller Portions
The bigger the portion, the more people tend to eat.
“You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra
Whole Grains & Weight Control
Fruits, Veggies & Weight Control
4. How much WEEKLY physical activity should adults (age 18 and over) do for
substantial health benefits?
A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week)
B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)
C. Either A or B
4. How much WEEKLY physical activity should adults (age 18 and over) do for
substantial health benefits?
A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week)
B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)
C. Either A or B
“My idea of exercise is a good brisk sit.” ~ Phyllis Diller
Moderate aerobic activity increases breathing and heart rate somewhat.
Vigorous aerobic activity greatly increases heart rate and breathing
Limit Screen Time or Watch & Workout
Short on Time?
Get active 10 minutes3 times a day
3. Foods to Reduce
Which foods should you eat less of in your diet?
5. The DGA2010 Recommend We Eat LESS:
A. Sodium
B. Solid fats
C. Added sugars
D. Refined grains
E. All of the above
5. The DGA2010 Recommend We Eat LESS:
A. Sodium
B. Solid fats
C. Added sugars
D. Refined grains
E. All of the above
The following 2 slides are for illustration only.
in real life, raw meat would NOT be
placed next to foods whichwould be eaten uncooked
Limit foods
high in sodium, addedsugars,
and refined grains
Photo courtesy of National Cancer Institute
Photo courtesy of National Cancer Institute
Eat more
nutrient- dense foods
Another name for “nutrient-dense” foods is “nutrient-rich” foods
Nutrient-Dense Foods & Beverages Include ALL:
• Vegetables/fruits• Whole grains• Seafood• Eggs• Dry beans/peas• Unsalted nuts/seeds• Fat-free/low-fat milk/milk
products• Lean meats/poultry
When prepared WITHOUT adding solid fats, sugars, or salt
Focus on consuming nutrient-dense foods
and beverages
Comparing Calories in Nutrient-Dense Foods vs. Non Nutrient-Dense Foods
138calo-ries
108calories
Breaded fried chicken strips, 3 oz. (246 calories)
Baked chicken breast
105 calories
68 calories
Sweetened applesauce, 1 cup (173 calories)
Unsweetened applesauce
Added sugars
Comparing Calories in Nutrient-Dense Foods vs. Non Nutrient-Dense Foods
184 calo-ries
52 calo-ries
Regular ground beef patty (75% lean), cooked, 3 oz. (236 calories)
Extra lean ground beef patty (90% lean)
Beef fat
Comparing Calories in Nutrient-Dense Foods
vs. Non Nutrient-Dense Foods
Avoid Solid Fats and Added Sugars (SoFAS)
Solid
Fats
Added
Sugars
Calories From Solid Fats and Added Sugars
6. What is the Average Proportion of Calories Americans Consume Daily from
Solid Fats and Added Sugars?A. 20%
B. 25%
C. 30%
D. 35%
E. 40%
6. What is the Average Proportion of Calories Americans Consume Daily from
Solid Fats and Added Sugars?
A. 20%
B. 25%
C. 30%
D. 35%
E. 40%
SoFAS Provide Few Nutrients
Current SoFAS: Most people should limit SoFAS to:
35% of calories 5 to 15% of calories
800 calories 100 to 300 calories
Based on a 2,000 calorie diet
Reducing Sodium
7. Approximately How Much ofour Sodium Comes from Processed
Foods?
A. 45%B. 55%C. 65%D. 75%
7. Approximately How Much ofour Sodium Comes from Processed Foods?
A. 45%B. 55%C. 65%D. 75%
8. How Much Sodium is in a Teaspoon of Salt?
A. 1,300 mgB. 2,300 mgC. 3,300 mg
8. How Much Sodium is in a Teaspoon of Salt?
A. 1,300 mgB. 2,300 mgC. 3,300 mg
9. What is the Approximate Average Daily Sodium Intake for Persons age 2 and up in the United
States?
A. 800 mgB. 1,500 mgC. 2,300 mgD. 3,400 mg
9. What is the approximate average daily sodium intake for persons age 2 and up in the United
States?
A. 800 mgB. 1,500 mgC. 2,300 mgD. 3,400 mg
9. What is the Approximate Average Daily Sodium Intake for Persons age 2 and up in the United
States?
A. 800 mgB. 1,500 mgC. 2,300 mgD. 3,400 mg
10. DGA2010 Recommend People Ages 2 and Older Reduce Daily Sodium
Intake to Less Than:
A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics
B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics
10. DGA2010 Recommend People Ages 2 and Older Reduce Daily Sodium
Intake to Less Than: :
A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics
B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics
Groups Reduced to 1,500 mg
• African Americans ages 2+
• Adults ages 51+
• People ages 2+with high blood pressure, diabetes, or chronic kidney disease
11. Based on this Nutrition Facts Label, How Much Sodium is in 1 Cup?
A. 30 mgB. 250 mgC. 470 mg
11. Based on this Nutrition Facts Label, How Much Sodium is in 1 Cup?
A. 30 mgB. 250 mgC. 470 mg
Know the Serving Size YOU Ate!
Using the Food Label
12. Can Foods be High in Salt Without Tasting Salty?
A. YesB. No
12. Can Foods be High in Salt Without Tasting Salty?
A. YesB. No
Check Food Labels
Even sweet foods may be higher in sodium than you think!
Easy Ways to Reduce Sodium
• Check labels
• Avoid adding salt (an exception may be when baking yeast breads)
• Eat fresh foods, frozen veggies
• Request salt be left off when eating out
• Use other seasonings
Reducing Solid Fats
All sources of fats and oils are composed of 3 types of fatty acids in varying
proportions
← Polyunsaturated fatty acids →
← Monounsaturated fatty acids →
← Saturated fatty acids→
Common Solid Fats Common Oils
13. Regarding Fats, Which is More Important in Influencing Risk of Cardiovascular (Heart) Disease?
A. The types of fatty acids consumedB. The total amount of fat in the dietC. They are equally important
13. Regarding Fats, Which is More Important in Influencing Risk of Cardiovascular (Heart) Disease?
A. The types of fatty acids consumedB. The total amount of fat in the dietC. They are equally important
14. Which of the Following is TRUE
A. Canola, olive and safflower oils are rich in monounsaturated fatty acids
B. Soybean, corn, and cottonseed oils are good sources of polyunsaturated fatty acids
C. Most animal fats, coconut oil, palm kernel oil, and palm oil are high in saturated fatty acids
D. All of them are true
14. Which of the Following is TRUE
A. Canola, olive and safflower oils are rich in monounsaturated fatty acids
B. Soybean, corn, and cottonseed oils are good sources of polyunsaturated fatty acids
C. Most animal fats, coconut oil, palm kernel oil, and palm oil are high in saturated fatty acids
D. All of them are true
Fish are an Exception to Animal Fats Being high in Saturated Fats
These salmon would be stiff as a board and couldn’t
swim if high in saturated fats!
15. Which of the Following Statements About “Trans” Fatty Acids
is FALSE? A. They lower LDL cholesterolB. Form when liquid unsaturated fatty acids are
hydrogenated to make them solid at room temperature
C. Listing trans fatty acids amount is mandatory on Nutrition Facts Label
D. People should keep trans fatty acids intake as low as possible
15. Which of the Following Statements About “Trans” Fatty Acids
is FALSE? A. They lower LDL cholesterolB. Form when liquid unsaturated fatty acids are
hydrogenated to make them solid at room temperature
C. Listing trans fatty acids amount is mandatory on Nutrition Facts Label
D. People should keep trans fatty acids intake as low as possible
Check Nutrition Labels for Trans Fats
Effect of cholesterolis small compared to saturated and trans fats
Reducing Sugar
Reduce Intake of Sugar-Sweetened Beverages by:
• Drinking fewer sugar-sweetened beverages
• Consuming smaller portions
• Substituting water, unsweetened coffee and tea, and other beverages with few or no calories
Select Fruit for Dessert
Nutrition Facts Label Doesn’t Separate “Added” & “Naturally Occurring” Sugars
“Added” sugars are sugars and syrups added to foods or beverages during preparation or processing
1 teaspoon sugar = about 4g of added and/or naturally occurring sugar
Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern of the DGA2010
16. Which Food has ADDED Sugar According to the Ingredient List?
A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
16. Which Food has ADDED Sugar According to the Ingredient List?
A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
Reducing Refined Grains
17. How Many of Your Total Grains Should be Whole Grains?
A. 1/4
B. 1/3
C. 1/2
D. 3/4
17. How Many of Your Total Grains Should be Whole Grains?
A. 1/4
B. 1/3
C. 1/2
D. 3/4
Limit consumption of refined grains, especially those that contain solid fats, added sugars, and sodium
4. Foods to Increase
Foods which are important to
include more of in your diet.
18. Based on the DGA2010, Which Foods Should Americans INCREASE?
A. Whole grains
B. Vegetables
C. Fruits
D. Dairy
E. Seafood
F. Oils
G. All of them should be increased
18. Based on the DGA2010, Which Foods Should Americans INCREASE?
A. Whole grains
B. Vegetables
C. Fruits
D. Dairy
E. Seafood
F. Oils
G. All of them should be increased
19. Which Bread Contains WHOLE Grains?
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
19. Which Bread Contains WHOLE Grains?
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
20. Can a Grain Product be High in Fiber and Low in Whole Grains?
A. Yes
B. No
20. Can a Grain Product be High in Fiber and Low in Whole Grains?
A. Yes
B. No
Whole grains contain the entire grain seed or “kernel”
117
Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either:
• 51% of total weight as whole grains OR
• 8g of whole grains
(2) 2 oz. of 100% whole grains, 2 oz. of partly
whole-grain products, and 2 oz. of refined grain
products
(1) 3 oz. of 100% whole grains and 3 oz. of
refined-grain products
(3) 6 oz. of partly whole-grain products
3 Ways to Eat Half Whole Grains
21. Approximately How Many Cups of Fruits & Vegetables per Day are Recommended for
Adults (At the 2,000 Calorie Level)?
A. 1 cup fruits, 1-1/2 cups vegetables
B. 1-1/2 cups fruits, 2 cups vegetables
C. 2 cups fruits, 2-1/2 cups vegetables
D. 2-1/2 cups fruits, 3 cups vegetables
21. Approximately How Many Cups of Fruits & Vegetables per Day are Recommended for
Adults (At the 2,000 Calorie Level)?
A. 1 cup fruits, 1-1/2 cups vegetables
B. 1-1/2 cups fruits, 2 cups vegetables
C. 2 cups fruits, 2-1/2 cups vegetables
D. 2-1/2 cups fruits, 3 cups vegetables
Make Half Your Plate Fruits & Vegetables
22. What Type of Food are “Beans & Peas (Legumes)” Considered?
A. Vegetable
B. Protein
C. Both A and B
D. Neither A or B
22. What Type of Food are “Beans & Peas (Legumes)” Considered?
A. Vegetable
B. Protein
C. Both A and B
D. Neither A or B
The DGA2010 Vegetable Subgroup of “Beans & Peas (Legumes)” Includes
All cooked beans and peas — for
example:
•Kidney beans
•Lentils
•Chickpeas
•Pinto beans
The Vegetable Subgroup of “Beans & Peas (Legumes)” Does NOT Include
They’re in different vegetable subgroups
Pick a variety of vegetables from each of the DGA2010 vegetable
subgroups
23. Which is More Nutrient-Dense?
A. Fat-free and low fat (1%) milk
B. Whole milk
C. They are equally nutrient-dense
23. Which is More Nutrient-Dense?
A. Fat-free and low fat (1%) milk
B. Whole milk
C. They are equally nutrient-dense
Whole 2% 1% Fat-free
165 calories
125 calories
100calories
85calories
Calories saved
40 65 80
Fortified soy beverages included (often marketed as “soymilk,” a product name consumers could see in the supermarket)
“Milk” Group is Now Called “Dairy Products”
24. How Much Seafood is Recommended Weekly by the
DGA2010?A. 3 ounces
B. 4 ounces
C. 6 ounces
D. 8 ounces
24. How Much Seafood is Recommended Weekly by the
DGA2010?A. 3 ounces
B. 4 ounces
C. 6 ounces
D. 8 ounces
Eat Seafood in Place of Some Meat & Poultry
“Meat & Beans” Group is Now Called “Protein Foods”
25. Which of These Seafoods are High in Omega-3 Fatty Acids?
A. Atlantic mackerel
B. Pacific mackerel
C. Salmon
D. Anchovies
E. Herring
F. Sardines
G. Pacific oysters
H. Trout
I. They are all high in omega-3’s
25. Which of These Seafoods are High in Omega-3 Fatty Acids?
A. Atlantic mackerel
B. Pacific mackerel
C. Salmon
D. Anchovies
E. Herring
F. Sardines
G. Pacific oysters
H. Trout
I. They are all high in omega-3’s
Omega-3 fatty acid and mercury
content in seafood
26. Women Who are Pregnant or Breast-feeding Should NOT Eat:
A. Tilefish
B. Shark
C. Swordfish
D. King mackerel
E. All of the above
26. Women Who are Pregnant or Breast-feeding Should NOT Eat:
A. Tilefish
B. Shark
C. Swordfish
D. King mackerel
E. All of the above
Some Final Comments
• “Eating patterns” over time
• Calories count
• Food is to be enjoyed!
“Eating Pattern” vs. “Total Diet”
•DGA2010 uses “eating pattern” to refer to combination
of foods and beverages constituting an individual’s
complete dietary intake over time
•“Diet” may be misconstrued as an eating pattern
intended for weight loss
Balance Calories to Maintain Weight
•It is possible to fit a variety of foods, in
moderation, into a healthy eating pattern if
nutrient needs have been met without exceeding
calorie limits
•Regular physical activity helps maintain calorie
balance
Food is to Be Enjoyed!
“Food is not nutritious until its eaten.”
~ Smarter Lunchrooms 2011
In Conclusion
“The greatest wealth is health.” ~Virgil
Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United
States Department of Agriculture.
University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of
the University of Nebraska–Lincoln and the United States Department of Agriculture.