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Transcript of The Foundations of Nutrition The Dietary Guidelines for Americans, 2005 Welcome! Presented by:...
The Foundations of NutritionThe Dietary Guidelines for Americans,
2005
Welcome!
Presented by:
Partner: California Department of Education
Nutrition Services Division
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.
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: 1. 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 2007.2. 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. 3. 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.
What is Good Nutrition?
The Broccoli Soup Diet
Wild Side Diet The Sideline Diet Volleyball Player’s
Diet Dieter’s Tea
What Do We Need to Live?
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
Energy Nutrients
Carbohydrates = 4 Calories
Fat = 9 Calories
Protein = 4 Calories
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?
Dietary Reference Intakes (DRIs)
National Academy of Sciences, Institute of Medicine
Recommended intake levels for 50 vitamins, minerals, and macronutrients
Foundations of Nutrition
The Foundation:
The Dietary Guidelines for Americans, 2005
MyPyramid
The Nutrition Facts Label
1980 1985 1990 1995 2005
Dietary Guidelines for Americans
The Dietary Guidelines for Americans -
9 Key Focus Areas
1. Adequate Nutrients within Calorie Needs
2. Weight Management
3. Physical Activity
4. Food Groups to Encourage
5. Fats
6. Carbohydrates
7. Sodium and Potassium
8. Alcoholic Beverages
9. Food Safety
Web site: http://www.health.gov/dietaryguidelines
Consume a variety of nutrient-dense
foods and beverages.
DASH and USDA Food Guide are examples of healthy eating patterns.
Focus Area 1. Adequate Nutrients Within Calorie Needs
Self-Assessment
Determine Calorie Needs based on gender, age, and activity level.
Focus Area 1. Adequate Nutrients Within Calorie Needs
2007
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2007
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1998
1990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Focus Area 2. Weight
Management
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)
Self-Assessment
Determine BMI and/or your District’s.
Focus Area 2. Weight
Management
How is your county doing?
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%
Focus Area 3. Physical Activity
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 4. Food Groups to Encourage
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
Choose a variety of fruits and vegetables.
5 Vegetable Sub-Groups
Type Cups/ wk Examples
Dark green 3 Broccoli, spinach, romaine, collard, turnip, mustard greens
Orange 2 Carrots, sweet potatoes, winter squash, pumpkin
Legumes: Cooked dry beans and peas, soy foods
3 Pinto beans, kidney beans, lentils, chickpeas, tofu
Starchy 3 White potatoes, corn, green peas
Other 6 ½ Tomatoes, onions, green beans, iceberg lettuce
Focus Area 4. Food Groups to Encourage
3 ounces of wholegrains/day
Half your grains shouldbe whole grains
21 nutrients plus fiber.
Refinement process removes the nutrients and fiber.
Enrichment process adds back only four nutrients.
How To Select A WholeGrain Product
Check the List of Ingredients
Whole Wheat Flour or Stone-Ground Whole Wheat Flour should be listed first or other whole grains.
Focus Area 4. Food Groups to Encourage
Self-Assessment
Focus Area 5. Fats
• Total fat: 20-35% of daily caloriesMainly 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
How Many Grams of Fat Does 30% of Calories Represent?
Calories Grams of Fat
1600 53
2200 73
2800 93
Types of Fats
Food Amt Saturated fat (g)
Calories
Regular cheese
Low fat cheese
1 oz 6.0
1.2
114
49
Regular ground beef
Extra lean
3 oz 6.1
2.6
236
148
Regular ice cream
Frozen yogurt (low fat)
½ cup 4.9
2.0
145
110
Whole milk
Low fat (1%) milk
1 cup 4.6
1.5
146
102
Saturated Fat
Trans Fats
Food Source % in Diet
Snacks: cakes, cookies, crackers, pies 40
Animal products 21
Margarine 17
Fried potatoes 8
Potato chips, corn chips, popcorn 5
Shortening 4
Candy, breakfast cereals, other foods 5
Omega-3 FatsSeafood Omega-3
fats (g)*
Salmon
Sockeye
Pink
Chinook
Atlantic farmed, wild
1.1
1.1
1.5
0.9 - 1.8
Sardines 1.0 - 1.7
Mackerel 0.3 - 1.6
Herring 1.7 - 1.8
Rainbow Trout 0.8 - 1.0
Seafood Omega-3 fats (g)*
Tuna
Light
White
0.3
0.7
Halibut 0.4 - 1.0
Oysters 0.4 - 1.2
Crab 0.4
Shrimp 0.3
Clams 0.2
*Values are grams per 3-oz serving
Dietary Cholesterol
A fat like substance but not a fat itself.
Found only in foods from animals.
Raises blood cholesterol levels.
6a. Fats
Self-Assessment
Example: 2,000 calories x .30 (30%) = 600 calories600 calories / 9 calories/gram = 67 grams of fat
Focus Area 6. Carbohydrates
Choose fiber-rich fruits, vegetables, and whole grains often
Choose legumes several times a week
Choose and prepare foods and beverages with little added sugars or caloric sweeteners
Choose sugar- and starch-containing foods and beverages less frequently for good oral health
Focus Area 6. Carbohydrates
Percent of Adolescents, Ages 12-19, Who Consumed Milk & Carbonated Soft Drinks On Any Given Day,
1994
57 52
7465
0
20
40
60
80
100
Boys Girls
Percent
Source: Borrud L, et al. CNI Newsletter, April 18, 1997 (analysis of USDA CSFII data).
The Many Names of Sugar
Sugar DextroseMaltose
SYRUP Corn SweetenerSucrose
Sorbitol
Honey MolassesHIGH-FRUCTOSE
CORN SYRUP
brown fructosesugar
Focus Area 7. Sodium and Potassium
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
Consume potassium-rich foods, such as fruits and vegetables.
Focus Areas 6 and 7. Carbohydrates, Sodium, Potassium
Self-Assessment
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
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.
Protocol for washing fresh fruits and vegetables (Dietary Guidelines Advisory Committee)
1. Remove and discard outer leaves before washing
2. Wash all fruits and vegetables, including organically grown and home-grown ones, just before cooking or eating
3. Wash under running water
4. Scrub fruits and vegetables with a clean scrub brush or with hands
5. Dry fruits and vegetables
Finding Your Way to a Healthier You
Foundations of Nutrition
Thank You!
For more information or assistance, please contact:
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
Partner: California Department of Education
Nutrition Services Division