Dietary Guidelines for Americans, 2010 Quiz Yourself!

Transcription

1 Dietary Guidelines for Americans, 2010 Quiz Yourself! 1

2 Several new areas and emphases will be identified throughout the presentation 2

3 Keys areas covered 1. Introduction 2. Balancing calories 3. Foods to reduce 4. Foods to increase 3

4 A. Introduction What are the Dietary Guidelines for Americans, 2010? 4

5 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 5

6 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 6

7 Including individuals at increased risk of chronic disease 7

8 Epidemic of overweight and obesity 64% of women 72% of men 8

9 Epidemic of overweight and obesity in all segments of our society 9

10 2. Poor diet and physical inactivity are associated with which diseases? A. Cardiovascular disease B. Hypertension C. Type 2 diabetes D. Osteoporosis E. Some types of cancer F. A, B, C, D G. All of the above 10

11 2. Poor diet and physical inactivity are associated with which diseases? A. Cardiovascular disease B. Hypertension C. Type 2 diabetes D. Osteoporosis E. Some types of cancer F. A, B, C, D G. All of the above 11

12 Approximate rate of disease in American adults Cardiovascular disease Hypertension Pre-hypertension Diabetes (ages 20+) Pre-diabetes (ages 20+) Cancer Osteoporosis-related fracture (W) Osteoporosis-related fracture (M) 11% 25% 37% 34% 36% 35% 41% 50% 0% 10% 20% 30% 40% 50% 60% 12

13 Physical activity and diet are important regardless of weight! 13

14 Usual intake as a percent of goal for American Diets: Eat MORE of these GOAL Calcium Vitamin D Potassium Fiber Oils Seafood Dairy Fruits Vegetables Whole grains 15% 28% 56% 40% 61% 44% 52% 42% 59% 75% 100% 14

15 Usual intake as a percent of limit for American Diets: Eat LESS of these Upper GOAL limit 100% Saturated fat 110% Sodium 149% Refined grains 200% Calories from SoFAS 280% 15

16 16 The DGA2010 help you meet these food and nutrient goals and limits

17 You can live as if there s no tomorrow But, tomorrow will probably come! How healthy will you be?

18 If I d known I was going to live so long, I d have taken better care of myself. ~Leon Eldred 18

19 B.Balancing calories Calorie balance over time is key 19

20 Maintain calorie balance over time to achieve and sustain a healthy weight 20

21 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 21

22 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 22

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25 Eat until satisfied, not full Your stomach shouldn t be a waist (waste) basket. ~ Author Unknown 25

26 20 minute guideline Takes about 20 minutes for stomach to tell your brain you re full 20 minutes 26

27 Eat smaller portions The bigger the portion, the more people tend to eat 27

28 28 You better cut the pizza in four pieces, because I m not hungry enough to eat six. ~Yogi Berra

29 29 Whole grains & weight control

30 30 Fruits, veggies, & weight control

31 4. How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? 31 A. 2 hours and 30 minutes of moderateintensive activity (i.e. 30 minutes, 5 times/week) B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5 times/week) C. Either A or B

32 4. How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits? 32 A. 2 hours and 30 minutes of moderateintensive activity (i.e. 30 minutes, 5 times/week) B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5 times/week) C. Either A or B

33 My idea of exercise is a good brisk sit. ~ Phyllis Diller 33

34 34 Moderate aerobic activity increases breathing and heart rate somewhat

35 35 Vigorous aerobic activity greatly increases heart rate and breathing

36 36 Limit screen time or watch and workout

37 Short on time? Get active 10 minutes 3 times a day 37

38 C. Foods to reduce Which foods should you eat less of in your diet? 38

39 5. The DGA2010 recommend we eat LESS: A. Sodium B. Solid fats C. Added sugars D. Refined grains E. All of the above 39

40 5. The DGA2010 recommend we eat LESS: A. Sodium B. Solid fats C. Added sugars D. Refined grains E. All of the above 40

41 41 The following 2 slides are for illustration only in real life, raw meat would NOT be placed next to foods that would be eaten uncooked

42 Limit foods high in sodium, added sugars, and refined grains 42 Photo courtesy of National Cancer Institute

43 Eat more nutrientdense foods 43 Photo courtesy of National Cancer Institute

44 44 Another name for nutrient-dense foods is nutrient-rich foods

45 Nutrient-dense foods and 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 45

46 Focus on consuming nutrient-dense foods and beverages 46

47 Comparing calories in nutrient-dense foods vs. non nutrient-dense foods 108 calories 138 calories Baked chicken breast Breading and frying 47 Breaded fried chicken strips, 3 oz. (246 calories)

48 Comparing calories in nutrient-dense foods vs. non nutrient-dense foods 68 calories 105 calories Unsweetened applesauce Added sugars 48 Sweetened applesauce, 1 cup (173 calories)

49 Comparing calories in nutrient-dense foods vs. not nutrient-dense foods 52 calories 184 calories Extra lean ground beef patty (90% lean) Beef fat 49 Regular ground beef patty (75% lean), cooked, 3 oz. (236 calories)

50 Avoid Solid Fats and Added Sugars (SoFAS) Solid Fats Added Sugars 50

51 Calories from solid fats and added sugars 51

52 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% 52

53 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% 53

54 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 54

55 Reducing sodium 55

56 Sources of sodium (age 2+) 31.90% 2.00% 2.40% 2.40% 2.60% 2.60% 3.30% 3.30% 7.30% 3.40% 6.80% 6.30% 5.10% 4.50% 4.40% 4.10% 4.10% 3.50% Yeast breads Chicken & chicken mixed dishes Pizza Pasta & pasta dishes Cold cuts Condiments Tortillas/burritos, tacos Sausage/franks, bacon, ribs Regular cheese Grain-based desserts Soups Beef/beef mixed dishes Rice/rice mixed dishes Eggs/mixed egg dishes Burgers Salad dressing Ready-to-eat cereals Other foods 56

57 7. Approximately how much of our sodium comes from processed foods? A. 45% B. 55% C. 65% D. 75% 57

58 7. Approximately how much of our sodium comes from processed foods? A. 45% B. 55% C. 65% D. 75% 58

59 8. How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg 59

60 8. How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg 60

61 9. What is the approximate average daily sodium intake for persons age 2 and up in the United States? A. 800 mg B. 1,500 mg C. 2,300 mg D. 3,400 mg 61

62 9. What is the approximate average daily sodium intake for persons age 2 and up in the United States? A. 800 mg B. 1,500 mg C. 2,300 mg D. 3,400 mg 62

63 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 63

64 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 64

65 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 65

66 11. Based on this Nutrition Facts Label, how much sodium is in 1 cup? A. 30 mg B. 250 mg C. 470 mg 66

67 11. Based on this Nutrition Facts Label, how much sodium is in 1 cup? A. 30 mg B. 250 mg C. 470 mg 67

68 68 Know the serving size YOU ate!

69 Using the food label 69

70 12. Can foods be high in salt without tasting salty? A. Yes B. No 70

71 12. Can foods be high in salt without tasting salty? A. Yes B. No 71

72 Check food labels! Even sweet foods may be higher in sodium than you think! 72

73 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 73 Use other seasonings

74 Reducing solid fats 74

75 All sources of fats and oils are composed of 3 types of fatty acids in varying proportions 75 Photo courtesy of National Cancer Institute/Bill Branson

76 76 Common solid fats Common oils

77 Sources of saturated fats (ages 2+) 8.50% 5.90% Regular cheese Pizza Grain-based desserts Dairy desserts 50.60% 5.80% 5.60% 5.50% Chicken/chicken mixed dishes Sausage, franks, bacon, ribs Burgers 4.90% Tortillas, burritos, tacos % 4.40% 4.10% Beef & beef mixed dishes Other foods

78 13. Regarding fats, which is more important in influencing risk of cardiovascular (heart) disease? A. The types of fatty acids consumed B. The total amount of fat in the diet C. They are equally important 78

79 13. Regarding fats, which is more important in influencing risk of cardiovascular (heart) disease? A. The types of fatty acids consumed B. The total amount of fat in the diet C. They are equally important 79

80 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 80

81 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 81

82 Fish are an exception to animal fats being high in saturated fats 82 Photo courtesy of National Oceanic and Atmospheric Administration These salmon would be stiff as a board and couldn t swim if high in saturated fats!

83 15. Which of the following statements about trans fatty acids is FALSE? A. They lower LDL cholesterol B. 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 83

84 15. Which of the following statements about trans fatty acids is FALSE? A. They lower LDL cholesterol B. 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 84

85 85 Check nutrition labels for trans fats

86 Effect of cholesterol is small compared to saturated and trans fats 86

87 Reducing sugar 87

88 Sources of added sugars (ages 2+) Soda, energy & sports drinks Grain-based desserts 2.10% 3.50% 3.50% 3.80% 6.10% 15.40% 35.70% Fruit drinks Dairy desserts Candy Ready-to-eat cereals Sugar and honey Tea 6.50% Yeast breads % 12.90% All other categories

89 Reduce intake of sugar-sweetened beverages by: Drinking fewer sugar-sweetened beverages Consuming smaller portions 89 Substituting water, unsweetened coffee and tea, and other beverages with few or no calories

90 90 Select fruit for dessert

91 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 91

92 92 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

93 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, highfructose corn syrup, cinnamon, nutmeg, natural flavors, pectin... 93

94 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, highfructose corn syrup, cinnamon, nutmeg, natural flavors, pectin... 94

95 Reducing refined grains 95

96 Sources of refined grains (ages 2+) 74.10% 25.90% Yeast breads Other includes pizza, grain-based desserts, tortillas, burritos, tacos, pasta and pasta dishes, rice and rice mixed dishes 96

97 17. How many of your total grains should be whole grains? A. 1/4 B. 1/3 C. 1/2 D. 3/4 97

98 17. How many of your total grains should be whole grains? A. 1/4 B. 1/3 C. 1/2 D. 3/4 98

99 99 Limit consumption of refined grains, especially those that contain solid fats, added sugars, and sodium

100 D. Foods to increase Foods that are important to include more of in your diet 100

101 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 101

102 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 102

103 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

104 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

105 20. Can a grain product be high in fiber and low in whole grains? A. Yes B. No 105

106 20. Can a grain product be high in fiber and low in whole grains? A. Yes B. No 106

107 Bran Endosperm Whole grains contain the entire grain seed or kernel Germ 107

108 Partially whole grain products providing half or more whole grains per ounceequivalent serving have at least either: 51% of total weight as whole grains OR 8g of whole grains 108

109 3 ways to eat half whole grains (1) 3 oz. of 100% whole grains and 3 oz. of refined-grain products (2) 2 oz. of 100% whole grains, 2 oz. of partly wholegrain products, and 2 oz. of refined grain products (3) 6 oz. of partly whole-grain products 109

110 21. Approximately how many cups of fruits and 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 110

111 21. Approximately how many cups of fruits and 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 111

112 112 Make half your plate fruits & vegetables

113 22. What type of food are beans and peas (legumes) considered? A. Vegetable B. Protein C. Both A and B D. Neither A or B 113

114 22. What type of food are beans and peas (legumes) considered? A. Vegetable B. Protein C. Both A and B D. Neither A or B 114

115 The DGA2010 vegetable subgroup of beans and peas (legumes) includes... All cooked beans and peas for example: Kidney beans Lentils Chickpeas Pinto beans 115

116 The vegetable subgroup of beans and peas (legumes) does NOT include... Green peas Green beans They re in different vegetable subgroups 116

117 117 Pick a variety of vegetables from each of the DGA2010 vegetable subgroups

118 23. Which is more nutrient-dense? A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrient-dense 118

119 23. Which is more nutrient-dense? A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrient-dense 119

120 Whole 2% 1% Fat-free calories Calories saved 125 calories 100 calories 85 calories

121 Milk group is now called Dairy Products Fortified soy beverages included (often marketed as soymilk, a product name consumers could see in the supermarket) 121

122 24. How much seafood is recommended weekly by the DGA2010? A. 3 ounces B. 4 ounces C. 6 ounces D. 8 ounces 122

123 24. How much seafood is recommended weekly by the DGA2010? A. 3 ounces B. 4 ounces C. 6 ounces D. 8 ounces 123

124 Eat seafood in place of some meat and poultry 124

125 Meat & Beans group is now called Protein Foods 125

126 25. Which of these seafoods are high in omega-3 fatty acids? 126 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

127 25. Which of these seafoods are high in omega-3 fatty acids? 127 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

128 Omega-3 fatty acid and mercury content in seafood 128

129 26. Women who are pregnant or breastfeeding should NOT eat: A. Tilefish B. Shark C. Swordfish D. King mackerel E. All of the above 129

130 26. Women who are pregnant or breastfeeding should NOT eat: A. Tilefish B. Shark C. Swordfish D. King mackerel E. All of the above 130

131 Some final comments Eating patterns over time Calories count Food is to be enjoyed!

132 132 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

133 133 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

134 Food is to be enjoyed! Food is not nutritious until its eaten. ~ Smarter Lunchrooms

135 THE END The greatest wealth is health. ~Virgil 135