BUILD A Healthy Base

Transcription

1 For Americans, 2000 Aim For BUILD A Healthy Base CHOOSE Sensibly United States Department of Agriculture and the United States Department of Health and Human Services

2 Table of Contents Notes to the Leader Dietary Guidelines for Americans, 2000 script Overheads (18) Dietary Guidelines for Americans Consumer Handout

3 Dietary Guidelines for Americans Education Resource Packet Sharon Francey Robinson, PhD, RD Assistant Professor and Nutrition Specialist Texas Cooperative Extension Texas A&M University System Notes to the Leader A healthy diet is described by the Dietary Guidelines for Americans. The Dietary Guidelines are intended for the general healthy population over the age of two years. Every five years nutrition scientists review nutrition and medical research to revise the Dietary Guidelines to ensure they are consistent with the latest science-based research. The 5 th edition was released in This resource packet contains overheads, a handout and a script. You are strongly encouraged to familiarize yourself with the Dietary Guidelines for Americans booklet which can be downloaded from the United States Department of Agriculture, Center for Nutrition Policy and Promotion website This resource packet is organized to provide you the flexibility of selecting either a short or long format depending on your needs. Overheads one through six provide a general overview and merely state the ten guidelines as organized into three main points. Overheads seven trough eighteen discuss each guideline in more detail. Appreciation is expressed to Dr. Jenna Anding, Texas Cooperative Extension; Dr. Bill Evers, Purdue University Extension Service; Ms. Alice Kirk, Texas Cooperative Extension for review of this manuscript and to Ms. Jenny Dean for her assistance in its preparation.

4 Suggested Script Slide one Dietary Guidelines for Americans The Dietary Guidelines help Americans make sensible food and lifestyle choices in order to promote optimal health and reduce the risk of certain diseases. The Dietary Guidelines describe a healthy diet based on the latest scientific medical research. A healthy diet is composed of sensible portions of a variety of foods which can all be enjoyed as long as you don t overdo it on fat, sugars, salt, and alcohol. The ten Dietary Guidelines will help you build healthful eating patterns and therefore a better lifestyle. Slide two USDA and USDHHS Every five years the Dietary Guidelines are revised by the United States Department of Agriculture and the United States Department of Health and Human Services to make sure they are consistent with the latest nutrition and medical research. More information can be obtained at their website Slide three Dietary Guidelines for Americans The ten Dietary Guidelines can be summarized by three main points: T T T Aim for Fitness Build a Healthy Base Choose Sensibly Slide four Aim for Fitness A healthy weight can be maintained by balancing the calories you eat with your physical activity choices. Being overweight or obese increases the risk for diabetes, heart disease and certain types of cancer. Presently, more than one-half of Americans are either obese or overweight. Weight gain can be attributed to factors such as eating too much, and not getting enough physical exercise. To help manage weight, balance the calories you eat with your physical activity choices. Fitness is an important part of a healthy lifestyle. Physical activity helps maintain body weight, decreases the risk of cardiovascular disease, and promotes a general sense of well-being. Participating in moderate physical activity each day increases these benefits. Slide five Build a Healthy Base A healthy diet consists of sensible portions of a variety of foods as illustrated by the Food Guide Pyramid. The pyramid can work for ethnic and other types of eating patterns as well. Remember it s balance, moderation and variety that make a diet healthy. No single food group can supply all the nutrients in amounts you need. Refer to the Food Guide Pyramid to guide your food choices and strive to meet the recommended number of daily servings from each of the five major food groups. To begin a healthy eating pattern, start with the three food groups at the base of the pyramid: grains, fruits, and vegetables. Choose a variety of foods to ensure you get all the nutrients and fiber you need. To check the nutrient content of

5 foods, refer to the Nutrition Facts label on the packaging. Select and prepare foods in a safe manner. This is especially important when serving foods to people who are vulnerable to food-borne illnesses, for example, young children, pregnant women the elderly and those with weakened immune systems. Each year, about one in ten Americans develops a food-related illness. Remember, when in doubt throw it out. Slide six Choose Sensibly Enjoy your food and the rich cultural traditions you share with loved ones, just use judgement and choose sensibly. Reduce your intake of foods containing animal fat and cholesterol and moderate your total dietary fat intake. Sweeten your tastebuds with fruit or fruit juice. Spice up your dishes with herbs, peppers and onions and go easy on the alcohol. Slide seven Aim for a Healthy Weight Excess calorie consumption is a problem in America. More and more Americans are overweight or obese. To reduce the risk of obesity, replace high fat foods in your diet with fruits, vegetables, whole grains, skim milk, fish, lean meat, poultry. Whatever food you eat, choose sensible portion size. Check product labels to learn how much food is considered to be a serving. Many items sold as single portions actually provide two servings or more. For example, a single size package of chips may contain two servings. Be aware of foods high in calories such as cookies, cakes, fats, oils, and spreads. These foods often add extra calories but few or no nutrients. A small decrease in the calories eaten and a small increase in physical activity can help maintain a healthy weight. Slide eight Be Physically Active Each Day Physical activity is an essential part of a healthy lifestyle. This includes a regular exercise program as well as routine activities such as gardening, walking, golfing, or simply taking trips up and down stairs. The benefits of regular exercise are: T improved endurance and muscular strength T lowered risk for cardiovascular disease, colon cancer, diabetes and hypertension T improved psychological well-being and self esteem People of all ages and body types can benefit from physical activity. The recommended levels are at least 30 minutes on most days of the week for adults and 60 minutes for children. Physical activity can be spread throughout the day. Slide nine Let the Pyramid Guide Your Food Choices No single food or food group provides all the nutrients needed for a healthy diet. That is why it is important to eat a variety of foods from all of the food groups. The Food Guide Pyramid illustrates the importance of balance variety and moderation. Slide ten Let the Pyramid Guide Your Food Choices - actual consumption This Pyramid illustrates the actual consumption pattern of the typical American diet. Too many sweets and oils are consumed at the expense of calcium containing dairy foods, fruits and vegetables.

6 Slide eleven Choose a variety of Grains Daily, Especially Whole Grains The foundation of a nutritious diet is foods made from grains such as wheat, rice, and oats. Grain foods provide vitamins, minerals, complex carbohydrates, and dietary fiber needed for good health. Grains constitute the base of the Food Guide pyramid which calls for a minimum of six servings of grain products per day. Whole grains differ from refined grains in nutrient content. They contain more fiber and nutrients. At least three of the six grain servings should be whole grains. The fiber contained in whole grains and bran contributes to lowering the risk for many chronic diseases. Fiber improves bowel function and helps you to feel full. Most people only get half of the recommended 25 grams of fiber per day. Also, grain products are enriched with folic acid. This B vitamin reduces the risk of serious types of birth defects when consumed before and during pregnancy. Nutrition scientists are studying the role of folic acid in protecting the heart from heart disease. Grain products are also a rich source of other B vitamins including B12, thiamin, riboflavin, niacin, and the mineral iron. Slide Twelve Choose a Variety of Fruits and Vegetables Daily Fruits and vegetables are the next block on the Food Guide Pyramid because they provide essential vitamins, minerals, and fiber necessary for good health. The recommended amounts are 2-3 servings of fruits and 3-5 servings of vegetables per day. It is important to consume a variety of fruits and vegetables due to the different nutrient content. For example, some fruits and vegetables are excellent sources of carotenoids, Vitamin C, folate or potassium. Dark green leafy vegetables, deeply colored fruits, and dry beans and peas are especially rich in many nutrients. Fruits add natural sweetness and color to a meal and they make an excellent snack or after meal dessert. Fruits and vegetables are naturally low in fat and the fiber contained in these foods is filling. Slide thirteen Keep Food Safe to Eat Selecting, storing and preparing foods properly will reduce the risk of foodborne illness. Foodborne illness is caused by eating food that contains bacteria, toxins, parasites, viruses, or other chemical contaminants. Even a small amount of unsafe food can make you sick and symptoms may appear within half an hour of eating the food or it may not develop for up to three weeks. In order to keep food safe, wash hands and surfaces often. You should wash your hands before handling food or utensils and especially after handling raw meat, poultry, fish, shellfish, or eggs. Wash raw fruits and vegetables under running water before eating and be sure to replace cutting boards when they become worn. Always wash your hands after changing diapers, using the bathroom, or playing with pets. Separate raw, cooked, and ready-to-eat foods while shopping, preparing or storing. Keep raw meat, poultry, fish, and shellfish away from other foods, surfaces, utensils, or serving plates to prevent cross contamination. Cook foods to a safe temperature. Proper cooking makes most uncooked foods safe. Don t eat raw or partially cooked eggs, or foods containing raw eggs, unpasteurized milk, or

7 cheeses made with raw milk. When eating out, order foods that are thoroughly cooked and piping hot. Refrigerate perishable foods promptly. You should refrigerate within two hours of purchasing or preparation and within one hour if the air temperature is above 90 degrees. Use refrigerated leftovers within 3 to 4 days and when thawing meat, use the refrigerator, microwave, or cold water. Never thaw meat, poultry, fish or shellfish at room temperature. The danger zone for harmful bacteria is degrees Fahrenheit. Anything above or below this is safe. If you are not sure if a food has been prepared, served, or stored safely, throw it out. Slide fourteen Choose a Diet Low in Sat. Fat & Cholesterol & Moderate in Total Fat Choose a diet low in saturated fat. Saturated fat increases the risk for coronary heart disease by raising the blood cholesterol. These foods include high fat dairy products such as cheese, whole milk, butter, and ice cream, fatty processed meats, the skin and fat of poultry, lard, palm and coconut oil. Keep your intake of these foods low by eating smaller portions less often. Foods high in cholesterol also tend to raise blood cholesterol. These foods include liver and other organ meats, egg yolks, and dairy fats. Fat supplies energy and helps absorb fat-soluble vitamins A, D, E, and K. However, eating too much fat can provide excess calories and lead to weight gain as well as an increased risk for heart disease. Aim for a total fat intake of no more than 30% of your daily calorie intake. To cut fat from your diet choose vegetable oils rather than lard or shortening, trim the fat from meat and take skin off of poultry. Limit your intake of high-fat processed meats, liver, and other organ meats. Choose fat-free or low-fat milk and milk products, and check food labels to see how much saturated fat and cholesterol are contained in a serving of prepared food. Use herbs to flavor food instead of oils and butter and try to avoid creamy sauces. Try baking or broiling meats instead of frying. Slide fifteen Choose Beverages and Foods to Moderate Your Intake of Sugar Choose beverages and foods to moderate your intake of sugars. Sugars are carbohydrates that are naturally occurring in foods such as milk, fruits, some vegetables, breads, cereals, and grains. Sugars can also be added to processed or prepared foods such as non diet soft drinks, candies, cakes, cookies, and fruit drinks. Chemically, the body cannot tell the difference between naturally occurring or added sugars. Some foods containing added sugars provide few vitamins and minerals. Consuming excess calories from these foods may contribute to weight gain. Also, foods containing starches and sugars promote tooth decay. For healthy teeth, brush with fluoride toothpaste and floss. To lower your intake of added sugars, try drinking water to quench your thirst, use sugar substitutes such as saccharin or aspartame, and use the Nutrition Facts Label to compare the amount of sugars in foods. Slide sixteen Choose and Prepare Foods with Less Salt Sodium, which comes mostly from salt, is essential in regulating fluids and blood pressure. However, for some individuals, a high sodium intake is associated with high blood pressure so by consuming less salt, your risk for developing high blood pressure is lowered. Most of the salt we eat comes from foods that have salt added during food processing or during preparation in a restaurant or at home. To achieve a moderate sodium intake, choose fresh, plain frozen or canned vegetables without added salt, look for low-sodium labels, and read the Nutrition Facts Label to see just how much sodium is present. When cooking, use spices and herbs instead of salt to flavor foods, and go easy with the condiments such as ketchup, mustard, pickles, and olives which are all high in salt.

8 Slide seventeen If You Drink Alcohol, Do So In Moderation If you drink alcohol, do so in moderation. Alcoholic beverages supply calories but have limited nutritional value. Taking more than one drink a day for women and more than two drinks per day for men can raise the risk for health problems such as motor vehicle accidents, high blood pressure, stroke, and certain types of cancer. Alcohol consumption during pregnancy can cause birth defects and heavy drinkers are at a risk of malnutrition. One drink counts as: 12 ounces of regular beer (150 calories) 5 ounces of wine (100 calories) 1.5 ounces of 80-proof distilled spirits (100 calories) Conclusion Thank You Eating is one of life s greatest pleasures. To enjoy food while taking action for a healthier lifestyle, remember your ABC s... T Aim for fitness T Build a healthy base T Choose sensibly

9 Dietary Guidelines for Americans

10 United States Department of Agriculture and the United States Department of Health and Human Services

11 Dietary Guidelines for Americans Aim for Fitness + Build a Healthy Base o Choose Sensibly

12 Aim for Fitness 5Aim for a healthy weight 5Be physically active each day

13 Build a Healthy Base Let the Pyramid guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep foods safe to eat

14 Choose Sensibly Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation.

15 Aim for a Healthy Weight Many Americans are overweight The rate of obesity is increasing Factors Eating too much Not getting enough physical exercise

16 Be Physically Active Each Day Physical activity Benefits the cardiovascular system Everyone can benefit, regardless of weight Recommended levels At least 30 minutes on most days of the week

17 Let the Pyramid Guide Your Food Choices

18 Let the Pyramid Guide Your Food Choices Actual Consumption

19 Choose a Variety of Grains Daily, Especially Whole Grains Base of the Pyramid Recommended Servings Serving Size is important Dietary Fiber Most get only half of the recommended 25 grams of fiber per day B Vitamins, especially folic acid

20 Choose a Variety of Fruits and Vegetables Daily Five a day Choose fresh, frozen, dried, or canned At least one dark green and a citrus each day Add Nutrients to the Diet Dietary Fiber Vitamins A and C, folate Potassium

21 Keep Food Safe to Eat Clean Wash hands and surfaces often Separate Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing Cook Chill Cook foods to a safe temperature Refrigerate perishable foods promptly

22 Choose a Diet Low in Saturated Fat and Cholesterol Saturated Fats and Moderate in Total Fat High fat dairy products, fatty processed meats, lard, palm or coconut oil Dietary Cholesterol Liver and organ meats, egg yolks, dairy fats Total Fat Not to exceed 30% of calories

23 Choose Beverages and Foods That Limit Your Intake of Sugars Major sources of added sugar carbonated beverages sweet drinks sweet desserts Moderation is the key

24 Choose and Prepare Foods with Less Salt Limit salt while cooking Flavor foods with herbs Limit foods high in salt such as cured meats

25 If You Drink Alcohol, Do So In Moderation Moderation No more than one drink per day for women and two drinks per day for men Calories 12 ounces of regular beer (150 calories) 5 ounces of wine (100 calories) 1.5 ounces of 80-proof distilled spirits (100 calories)

26 Texas Cooperative Extension, Texas A&M University

27 DIETARY GUIDELINES FOR AMERICANS The Dietary Guidelines are nutrition and health recommendations for healthy children (ages two years and older) and adults of any age. Every five years the Dietary Guidelines are evaluated and revised to ensure they are current with the latest research on nutrition and health. AIM FOR FITNESS... Aim for a healthy weight - how much you eat and how active you are affect how much you weigh Be physically active each day - walking or hobbies such as gardening are productive and fun ways to get the physical activity you need to be healthy BUILD A HEALTHY BASE... Let the Pyramid guide your food choices - to get the nutrients you need to be healthy, eat moderate amounts of different kinds of foods Choose a variety of grains daily, especially whole grains - bread, tortillas, corn bread, rice and pasta taste great and give you the energy you need to make it through the day Choose a variety of fruits and vegetables daily - fruits and vegetables add color and taste, they bring a smile to everyone s face Keep food safe to eat - wash your hands, fruits and vegetables before eating, heat and store foods properly CHOOSE SENSIBLY... Choose a diet that is low in saturated fat and cholesterol and moderate in total fat - plant foods such as grains, fruits and vegetables do not contain cholesterol and most are naturally low in fat Choose beverages and foods to moderate your intake of sugars - fruit and 100% fruit juice are naturally sweet Choose and prepare foods with less salt - use herbs, onions and garlic to add flavor If you drink alcoholic beverages, do so in moderation Adapted from the Dietary Guidelines for Americans, Developed by Sharon Francey Robinson, PhD, RD, Assistant Professor and Nutrition Specialist. Texas A&M University System and Texas Cooperative Extension 6/2000. Extension Programs of Texas Cooperative Extension are open to all people without regard to race, color, sex, religion, disability or national origin. The Texas A&M University System, U.S. Department of Agriculture and the County Courts of Texas Cooperating