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1 Website for this presentation publicinfo.htm Dietary Guidelines for Americans and My Pyramid What are the Dietary Guidelines? Summary and synthesis of sciencebased knowledge about nutrients and food components with the intent to make recommendations for a pattern of eating to promote health and to reduce risk for major chronic disease through diet and physical activity. 1

2 How do the Dietary Guidelines relate to the Food Guidance System? Communicating Nutrition Messages Speak the same language. Make advice specific, manageable, and actionable. Take a positive approach. Personalize the advice. Communicate in harmony. 2

3 2005 Key recommendations 1. Adequate nutrients within calorie needs Consume a variety of nutrient-dense foods and beverages within and among the basic food groups. Anatomy of MyPyramid VARIETY The 6 color bands represent the different food groups. This illustrates foods from all groups are needed daily. O I GRAINS VEGETABLES FRUITS L MILK S MEAT& BEANS 98 Anatomy of MyPyramid PROPORTIONALITY The different food group bands are shown by different widths. The widths are just a general guide to proportions. 3

4 Anatomy of MyPyramid MODERATION Each food group narrows toward the top. The base represents foods with little or no solid fats or added sugars, which should be selected more often. The narrower top stands for foods containing more sugars and solid fats. You can eat more of these if you re more active. Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA Food Guide or the DASH eating plan. 4

5 Anatomy of MyPyramid PERSONALIZATION The person on the steps, slogan and URL stress finding the amount of foods YOU need daily. MyPyramid.gov 5

6 Calculation results are personalized More information available 2. Weight management Maintain body weight in a healthy range, balance calories consumed from foods and beverages with calories expended. Prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. GRADUAL IMPROVEMENT Suggested by the slogan, suggesting people can take small steps to improve diet and lifestyle each day. 6

7 3. Physical activity Engage in regular physical activity (at least minutes most days of the week) and reduce sedentary activities. Include cardiovascular conditioning, stretching exercise or calisthenics for muscle strength and endurance. Anatomy of MyPyramid ACTIVITY Represented by the steps and the person climbing them. 4. Food groups to encourage 7

8 Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups fruit and 2 ½ cups vegetables per day are recommended for a reference 2,000- calorie intake, with higher or lower amounts depending on the calorie level. Eat 2 cups of fruits per day for a 2,000 diet Focus on fruits Select fresh, frozen, canned, or dried fruit, rather than drinking fruit juice, for most of fruit choices Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups several times per week: Dark green 3 cups/week Orange 2 cups/week Legumes 3 cups/week Starchy vegetables 3 cups/week Others 6 1/2 cups/week 8

9 Vary your veggies Eat 2-1/2 cups of vegetables per day for a 2,000 calorie diet Select from all 5 vegetable SUBGROUPS several times a week Subgroup 1: dark green vegetables Broccoli Spinach Most greens spinach, collards, turnip greens, kale, beet, mustard greens Green leaf and romaine lettuce Subgroup 2. orange vegetables Carrots Sweet potatoes Winter squash Pumpkin 9

10 Subgroup 3. legumes Dry beans and peas such as Chickpeas Pinto beans Kidney beans Black beans Garbanzo beans Soybeans Split peas Lentils The USDA Food Guide includes dry beans, peas and soybeans in the meats and beans group as well as the vegetable group; however count them only in one group. Subgroup 4. starchy vegetables White potatoes Corn Green peas Subgroup 5. other vegetables Tomatoes Cabbage Celery Cucumber Lettuce Onions Peppers Green beans Cauliflower Mushrooms Summer squash 10

11 Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming form enriched or whole-grain products. In general, at least half of the grains should come from whole grains. Gains with whole grains Refined grains have been milled the bran and germ are removed. This process also removes much of the B vitamins, iron, and dietary fiber. Some refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to most enriched grains. Make half your grains whole Consume 3 or more one-ounce equivalents of whole-grain products daily (for a 2,000 calorie diet) The rest of grains should come from enriched or whole-grain products 11

12 Whole wheat Whole oats/oatmeal Whole-grain corn Popcorn Brown & wild rice Whole rye Whole-grain barley Buckwheat Tritacale Bulgur (cracked wheat) Millet Quinoa Sorghum Whole grains 12

13 Consume 3 cups per day of fat-free or low-fat or equivalent milk products. Get Your Calcium Rich Foods Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products Children ages 2 to 8: 2 cups per day Children ages 9 & up: 3 cups per day 5. Fats Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol and, and keep trans fatty acid consumption as low as possible. 13

14 Acceptable oils Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil Some oils are used mainly as flavorings, such as walnut oil and olive oil. A number of foods are naturally high in oils. nuts olives some fish avocados Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine. Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetables oils. Determining oil intake Amount is determined by age, sex & activity level. Chart gives amount for sedentary lifestyle; ranges from about 5 to 7 teaspoons. 14

15 When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. Go Lean with Protein Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils. 15

16 6. Carbohydrates Choose fiber-rich fruits, vegetables, and whole grains often. Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan. Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently. Added Sugars Sugars and syrups that are added to foods during processing or preparation. Added sugars do not include naturally occurring sugars such as those that occur in milk and fruits. 16

17 7. Sodium and potassium Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day. Choose and prepare food with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables. 8. Alcoholic beverages Those who choose to drink alcoholic beverages should do so sensibly and in moderation defined as the consumption of up to one drink per day for women and up to two drinks per day for men. Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery. 17

18 8. Alcoholic beverages Alcoholic beverages should not be consumed by some individuals including those who cannot restrict their alcoholic intake, women of childbearing age who may become pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions. 9. Food safety To avoid microbial foodborne illness: Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods. Cook foods to a safe temperature to kill microorganisms. 9. Food safety To avoid microbial foodborne illness: Chill (refrigerate) perishable food promptly and defrost food properly. Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts. 18

19 Overview of Changes First time the key recommendations are included for specific population groups, such as children, those over 50 years of age or women of childbearing age who may become pregnant. Overview of Changes First time specific eating patterns were identified and suggested as ways to integrate the Dietary Guidelines into daily food choices. First time for an added focus on weight maintenance after weight loss physical activity recommendations. Overview of Changes First time individual food groups are identified as having a relationship with disease prevention. First time the dairy group has increased a serving number. First time a specific number of whole grain foods is recommended. 19

20 Overview of Changes First time for recommendation in cups instead of servings. First time for significant mention of trans fatty acids. Overview of Changes Food patterns 12 caloric levels versus 3 previously Caloric values for sedentary lifestyles used for y/o DRIs Food consumption trends Food composition data Consumer Survey of MyPyramid 40% of Americans have seen the new pyramid within 1 week of release Over the age of 55 (44%) and incomes over $75,000 (49%) are those most likely to have seen the new pyramid 46% believe it is equally useful to the old 24% feel it is more useful than the old Women prefer the new 3 to 1; men have a mixed response 20

21 Prepared by: Ruth Litchfield, PhD, RD, LD State Nutrition Extension Specialist Resources Iowa State University Extension and justice for all The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, gender, religion, age, disability, political beliefs, sexual orientation, and marital or family status. (Not all prohibited bases apply to all programs.) Many materials can be made available in alternative formats for ADA clients. To file a complaint of discrimination, write USDA, Office of Civil Rights, Room 326-W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC or call Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Stanley R. Johnson, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa. 21

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