2010 DIETARY GUIDELINES FOR AMERICANS Kelly Jackson, MS, RD University of Arizona.

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2010 DIETARY GUIDELINES FOR AMERICANSKelly Jackson, MS, RD

University of Arizona

Agenda

• Brief background on the Dietary Guidelines for Americans

• Basic consumer messages

• Key nutrition and physical activity recommendations

Obesity Trends* Among U.S. Adults, BRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Source: Behavioral Risk Factor Surveillance System, CDC.

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 2009

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Top 10 Sources of Calories, NHANES 2005-2006Children/Adolescents

2-18 yrs oldAdults, 19+ yrs old

1. Grain-based desserts 1. Grain-based desserts

2. Pizza 2. Yeast breads

3. Soda/energy/sports drinks 3. Chicken and chicken mixed dishes

4. Yeast breads 4. Soda/energy/sports drinks

5. Chicken and chicken mixed dishes 5. Alcoholic beverages

6. Pasta and pasta dishes 6. Pizza

7. Reduced-fat milk 7. Tortillas, burritos, tacos

8. Dairy desserts 8. Pasta and pasta dishes

9. Potato/corn/other chips 9. Beef and beef mixed dishes

10. Ready-to-eat cereals 10. Dairy desserts

Basic Nutrition Messages• Balance Calories

• Enjoy your food, but eat less.• Avoid oversized portions.

• Foods to Increase• Make half your plate fruits and vegetables.• Switch to fat-free or low-fat (1%) milk.

• Foods to reduce• Compare sodium in foods like soup, bread, and frozen meals – and

choose the foods with lower numbers.• Drink water instead of sugary drinks.

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New Food Icon – Food Groups

•Grains •Protein•Fruits•Vegetables•Dairy

Balance Calories (to Manage Weight)

Body Mass Index (BMI)

•http://www.nhlbisupport.com/bmi/

EXAMPLEHt: 6’2”

Wt: 200#...

BMI = 25.7

Balance Calories (to Manage Weight)Category Children and

AdolescentsAdults

Underweight Less than the 5th percentile

Less than 18.5 kg/m2

Healthy Weight 5th percentile to less than the 85th percentile

18.5 to 24.9 kg/m2

Overweight 85th percentile to less than the 95th percentile

25.0 to 29.9 kg/m2

Obese Greater than the 95th percentile

30.0 kg/m2 or greater

Balance Calories (to Manage Weight)

Obesogenic Environment

Balancing Calories

•Calorie needs based on several factors• Gender• Age• Activity Level

•Adult females = 1600-2400 kcals/d•Adult males = 2000-3000 kcals/d

Balancing Calories

•Macronutrients• Carbohydrate = 4 kcals/g• Protein = 4 kcals/g• Fat = 9 kcals/g

• Fruited yogurt = 25g CHO, 6g pro, 3g fat…

CHO 25 x 4 = 100 kcalsPro 4 x 6 = 24 kcalsFat 3 x 9 = 27 kcals Total = 151 kcals

Balancing Calories - Macronutrients

CHO Protein Fat

1–3 years of age 45–65% 5–20% 30–40%

4–18 years of age

45–65% 10–30% 25–35%

Adults – 19+ 45–65% 10–35% 20–35%

Physical Activity Guidelines

• Children and adolescents – 60 min + daily• Adults – avoid inactivity, aim for 150 min moderate intensity physical activity weekly• Moderate intensity

• Brisk walking• Dancing• Swimming• Bicycling on level terrain

• Also include strength exercises involving major muscles groups 2 or more days per week

Physical Activity Guidelines

Is time an issue?

Aim for 10 minutes, 3 times a day

Foods to Increase

•Fruits and vegetables!•Whole grains•Milk and milk products (fortified soy beverages included)

•Protein foods•Oils

Foods to IncreaseFruits and vegetables!!

• Major contributors of number of nutrients and dietary fiber

• ↓ risk of chronic disease and some cancers• Low in calories

Foods to Increase

Whole grains• Make as least ½ whole grains!!• Source of iron, B vitamins, dietary fiber• ↓ risk CVD, incidence of Type II DM• ↓ body weight

Foods to Increase

Whole grainsWhich bread is highest in whole grains?

A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, bran…

B. INGREDIENTS: whole wheat flour, water, brown sugar…

Foods to Increase

Milk and milk products

• Focus on low fat and fat free varieties• Source of calcium and vitamin D- prevention of osteoporosis and other diseases

Foods to Increase

Protein foods

• Variety of protein foods emphasized• Seafood• Nuts and seeds• Soy products• Beans and peas• Fat free and low fat dairy

Foods to Increase

• Liquid at room temperature• Plant sources of fat• Provide essential fatty acids & vitamin E• Replace saturated/solid fat with oils

Foods to Reduce

•Sodium•Solid fats•Added sugar•Cholesterol•Refined grains•Alcohol

Foods to Reduce

Sodium• < 2300mg per day• < 1500mg per day for

• Those over 51 years of age• African American of any age• Anyone with high blood pressure or diabetes

Top 10 Sources of Calories, NHANES 2005-2006Children/Adolescents

2-18 yrs oldAdults, 19+ yrs old

1. Grain-based desserts 1. Grain-based desserts

2. Pizza 2. Yeast breads

3. Soda/energy/sports drinks 3. Chicken and chicken mixed dishes

4. Yeast breads 4. Soda/energy/sports drinks

5. Chicken and chicken mixed dishes 5. Alcoholic beverages

6. Pasta and pasta dishes 6. Pizza

7. Reduced-fat milk 7. Tortillas, burritos, tacos

8. Dairy desserts 8. Pasta and pasta dishes

9. Potato/corn/other chips 9. Beef and beef mixed dishes

10. Ready-to-eat cereals 10. Dairy desserts

Foods to Reduce

Sodium

Easy ways to reduce sodium• Check food labels• Eat fresh and fewer processed foods• Prepare more foods at home – avoid added salt• Ask that salt not be added to restaurant foods

Serving size = 1 cup prepared

How much soup would you eat?

Per servingSodium = 890mg

Entire canSodium = 2225mg

Foods to Reduce

Solid Fats• Solid at room temperature• Saturated and trans fats • Linked to increase risk of CVD

Cholesterol• <300mg per day• High intake can increase LDL in some people

Foods to Reduce

Added sugars• Currently significant contribution to daily caloric intake

Robert C. Post, Center for Nutrition Policy and Promotion, USDA

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Questions?

2010 DIETARY GUIDELINES FOR AMERICANS Kelly Jackson, MS, RD University of Arizona.

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