NUTRITION 101: DIETARY GUIDELINES FOR A HEALTHIER YOU!

NUTRITION 101: DIETARY GUIDELINES FOR A HEALTHIER YOU!

OBJECTIVES Participants will be able to: Identify the 5 general guidelines of the Dietary Guidelines for Americans Have a general understanding of the importance of macronutrients, vitamins, and minerals and their role in maintaining overall health Identify ways to reduce excess sugar, saturated fat, and sodium intake through food and beverage choices Understand the relationship between the Dietary Guidelines for Americans and school meal pattern requirements

DIETARY GUIDELINES 2015-2020 Although rates of nutritional deficiencies and infectious diseases have been decreasing, the rates of chronic disease have increased. These chronic diseases are related to decreased physical activity and poor diets and include cardiovascular disease, type 2 diabetes and obesity. Dietary guidelines are designed to help individuals aged 2 and older to consume a healthy, nutritious diet.

WHY ARE THEY NEEDED? About half of all American adults have one or more of these preventable, diet-related diseases. * These guidelines are updated every 5 years to reflect current scientific and medical knowledge. They are designed to help individuals improve their diets as well as guide professionals in providing nutrition related information to the public. They focus on prevention rather than disease treatment. *Resource: Dietary Guidelines Executive Summary

DIETARY GUIDELINES 2015-2020 There are 5 general guidelines that help Americans of all ages meet their dietary needs and reduce the risk of diet-related diseases. In the next few slides, we will review each of the 5 guidelines and then discuss ways to meet each one.

GUIDELINES 1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.

MACRONUTRIENTS Macronutrients are needed by the body in larger amounts, these include: Carbohydrates Proteins Fats

CARBOHYDRATES Carbohydrates are needed by the body for energy. Your body changes carbohydrates into glucose and uses this energy for your cells, tissues and organs. The excess glucose is stored in your liver and muscles for when you need them. It is very important for you to include carbohydrates in your healthy diet!

CARBOHYDRATES Healthy Carbohydrate choices include: Fruits Starchy Vegetables Whole grains Beans Dairy Products Carbohydrates should make up 45-65% of your diet. Limit simple carbohydrates such as sugars, jellies, soda, candy, desserts, refined grains.

PROTEINS Protein foods provide the body with amino acids. Amino acids are the building blocks of protein and this is needed for growth and development as well as repair and maintenance of body tissues. Protein also helps immune cells fight inflammation and infection.

PROTEINS Healthy Protein choices include: Lean meats Legumes (peas, beans, soybeans) Eggs Nuts Protein foods should make up 10-35% of an adult diet.

FATS Fats are an essential nutrient needed to absorb fat soluble vitamins and help keep healthy eyes and lungs. There are different types of fats and some need to be limited in a healthy diet more than others. Total fat intake should be 20-35% of calories for adults.

TYPES OF FATS Saturated fats are solid at room temperature and are found in meat, cheese, tropical oils, butter, margarine and shortening. You want to limit these in your diet to less than 10% of total calories. Unsaturated fats are liquid at room temperature and are mostly plant oils, these are healthier fats and should be included in your diet. These include vegetable oils, nuts, avocados and flaxseed.

TYPES OF FATS Trans fat is a type of fat that has been changed by a process called hydrogenation. This fat is found in foods such as processed foods, snack foods such as crackers, cookies and margarine. This type of fat can raise cholesterol and is not heart healthy, avoid as much as possible. Look on the label for partially

DIETARY GUIDELINES 2015-2020 2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.

VITAMINS AND MINERALS Vitamins and minerals are compounds that are necessary for our bodies to function properly. They are needed in smaller amounts than macronutrients, so they are often referred to as micronutrients.

VITAMINS Fat Soluble Vitamins A,D,E,K Stored in the liver and fat Can be toxic in large amounts Water Soluble Vitamins B vitamins and C Not stored in the body Excess amounts are excreted by the body

FUNCTIONS OF FAT SOLUBLE VITAMINS Vitamin A Supports: Healthy Skin, eyes, and cell growth Foods Sources: Red/ Orange and dark green vegetables, egg yolks, and milk Vitamin D Supports: Bone and tooth growth and development by promoting Calcium absorption Food Sources: Eggs, fatty fish, fortified milk, cheese

CONTINUED FUNCTION OF FAT SOLUBLE VITAMINS Vitamin E Supports: Cell functions and red blood cell productions Food Sources: Whole Grains, vegetable oils, almonds, green leafy vegetables, and wheat germ. Vitamin K Supports: Strong bones and blood clotting Food Sources: Brussel sprouts, broccoli, cabbage, cauliflower, green leafy vegetables, fish, meat, and eggs.

VITAMIN B COMPLEX WATER SOLUBLE VITAMINS B-Complex includes 5 Vitamins Thiamin Riboflavin Niacin Folic Acid B-12 Thiamin Functions Promotes Energy Uptake Supports a healthy Nervous System Food Sources Whole Grains Pork Green Leafy Vegetables Dried Beans Eggs

VITAMIN B-COMPLEX CONTINUED Riboflavin Functions Converts Fat, Carbohydrates, and Protein into energy Supports a healthy mucus membranes, digestive tract, and skin Food Sources Milk Cheese Eggs Niacin Functions Supports Nervous system, healthy sink, and digestive tract Aids in releasing energy from food Food Sources Whole Grains Pork Beef

VITAMIN B-COMPLEX CONTINUED Folic Acid Functions Aids in creating new body and red blood cells Prevents Birth Defects Food Sources Green Leafy Vegetables Enriched Grains Citrus Fruits Dried Beans Vitamin B-12 Functions New cell production Supports nerve function Foods Sources Eggs Poultry Fish Milk Meat

WATER SOLUBLE VITAMIN C Functions Supports a healthy immune system Collagen Component Food Sources Tomatoes Peppers Potatoes Citrus Fruits

DIETARY GUIDELINES 2015-2020 3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

ADDED SUGARS Added sugars are sugars that are not naturally occurring, like the sugar in fruits and milk Some foods promoted as natural or healthy are laden with added sugars Yogurt and energy bars have added sugar Added sugar is also in savory foods such as ketchup, breads, salad dressing and pasta sauce Liquid sugar in sweetened beverages is the single largest source of added sugar in the American diet Although the FDA requires food producers to list all ingredients in their foods; added sugars come in many forms Sucrose Fructose High-fructose corn syrup Barley malt Dextrose Maltose Rice syrup Many others

HOW CAN YOU TELL IF YOU RE EATING ADDED SUGAR The World Health Organization (WHO) recommends no more than 10% of your calories should come form sugar and less than 5% should come from added sugar Look at your nutritional label! Your nutritional label will tell you how much sugar is in the products that you are eating Stay away from added sugars and focus more on natural sugars Fruit is never bad, even though it does contain a decent amount of sugar Limit the amount of condiments you are consuming Ketchup, BBQ sauce, salad dressings, etc. all contain large amounts of added sugar.

SATURATED FATS What are saturated fats? They are fat molecules that are saturated with hydrogen molecules. They are usually solid at room temperature. For example, bacon grease is solid when cooled Eating foods that contain saturated fats raises the LDL cholesterol level in your blood, which increases your risk of heat attack and stroke What foods should I look out for? Saturated fats occur naturally in meat, dairy products, and other foods. Fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard Cream, butter, cheese Palm oil, coconut oil (have saturated fats but no cholesterol)

SODIUM What is sodium? Sodium is a mineral that helps control your body s fluid balance and helps in muscle and nerve functions The American Heart Association recommends no more than 2300mg a day (1500mg is ideal) Too much sodium pulls water into your blood vessels and increases your blood pressure, putting excess strain on your vessels and heart Even if you don t have high blood pressure, eating less sodium will help you maintain a healthy heart over time! What foods have sodium? Table salt is about 40% sodium and 60% chloride 1 tsp table salt has 2300mg sodium! More than 75% of the sodium Americans eat comes from processed, prepackaged, or

DIETARY GUIDELINES 2015-2020 4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

HEALTHY VS. UNHEALTHY BEVERAGES The Institute of Medicine suggests that an adequate intake of liquid is about 13 cups for men and 9 cups a day. Healthy beverages are low in calories and/or nutrientdense Unhealthy beverages are often high in added sugars and don t contribute any nutritional value other than calories!

EXAMPLES OF HEALTHY AND UNHEALTHY BEVERAGES Healthy Beverages: WATER! Tea (unsweetened) Black Coffee Low-fat/Skim Milk Fortified Soy beverages (watch out for added sugars) Other Fortified Non- Dairy Milks (watch out for added sugars) 100% Juice (fruit or vegetable) Non-calorie sweetened beverages (In moderation) Unhealthy Beverages: Soda Less than 100% juice Sweet Tea Sweetened Coffee Drinks Energy Drinks (unless you re an athlete) *Flavored milk and juice should be consumed in moderation

JUST TO VISUALIZE There are 4g in 1 tsp, so there are 64g of sugar in a 20oz soda!

DIETARY GUIDELINES 2015-2020 5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

SCHOOL MEAL PROGRAMS SUPPORT HEALTHY EATING! The meal patterns for breakfast and lunch are made so that schools can help students meet their dietary needs. Students may regularly consume 2 out of 3 meals daily at school, which means most of their meals during the week are from our cafeterias! How can we help our students meet their needs?

LIMITING SUGAR ON YOUR MENU Look at what you are offering on your menu If you are offering cereal, juice, chocolate milk, and another fruit at breakfast maybe think about taking juice and chocolate milk off the menu. Those two items alone can contain up to 28g of sugar each. Switch from serving condiments in bulk to PC packets. This will help limit how much each student is allowed to take. Offer students only 2 PC packets of each condiment. Make sure all snacks being served are smart snack compliant. The allowable amount of sugar is less than 35% of weight from total sugar in foods. Offer water al a carte instead of juice items

RESOURCES FOR HEALTHY CHOICES Choose My Plate My Plate is an online resource that provides guidelines that encourage a healthy eating. The easy to ready plate graph helps adults and kids make the right choices regardless of cultural and language barriers. To access the online resource go to WWW.Choosemyplate.gov

WHAT IS AVAILABLE ON MY PLATE My Plate Learn the goals of my plate and how to incorporate healthy eating into your lifestyle Audience Choose your audience, from kid to adult you can customize a plan that works for the entire family. Healthy Eating Style Learn why eating healthy matter and how to healthy choices. Small steps can lead to big changes. Physical Activity Learn where to start and how to stay motivated. Online Tools Get help and stay motivated with the online tools like: Supertracker, daily checklist, and more. Popular Topics Stay up to speed with the right information on popular topics.

DIETARY GUIDELINES SUMMARY The foods we eat can affect health outcomes in a positive or negative way Focus on maintaining a healthy diet over the lifetimeeating foods of less nutritional value are okay in moderation! Bodies need a variety of foods to meet all of our nutritional needs!

DIETARY GUIDELINES SUMMARY, CONT. Along with variety comes the amount of food we eat. Pay attention to your body s hunger and fullness queues. Making small changes like limiting excess sugar, sodium, and saturated fats can make a big difference in your health. School meals follow the dietary guidelines and support children s healthy development!

QUESTIONS/ BEST PRACTICE SHARING Contact Information: Amanda Martin, NDTR K-12 Team, The CORE Group amartin@coregroupsales.com Megan Johnson, RD, SNS Program Specialist, CDE Office of School Nutrition Johnson_m@cde.state.co.us