Guidance Through the New Dietary Guidelines: Guidance Through the New Dietary Guidelines Roger E. Adams, Ph.D. February 14, 2005


2005 Dietary Guidelines: 2005 Dietary Guidelines Background and Purpose Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups to Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety


Background and Purpose: Background and Purpose What are the Dietary Guidelines? Answer the questions: What should Americans eat? How should we prepare our food to keep it safe and wholesome? How should we be active to be healthy? Designed to help Americans choose diets that will meet nutrient requirements, promote health, support active lives and reduce risks of chronic disease


Adequate Nutrients Within Calorie Needs: Adequate Nutrients Within Calorie Needs Consume a variety of nutrient-dense foods among the basic food groups while limiting the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol Meet recommended intakes within energy needs by adopting a balanced eating pattern


Weight Management: Weight Management Maintain body weight in a healthy range, balancing caloric intake with caloric expenditure Prevent gradual weight gain over time, make small decreases in calories and increase physical activity


Physical Activity: Physical Activity Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight 30 minutes daily to reduce risk of chronic disease 60 minutes daily to manage body weight and prevent gradual, unhealthy body weight gain 60-90 minutes daily to sustain weight loss!!!


Physical Activity: Physical Activity Find balance between food and physical activity - consider this: If you eat 100 more calories a day than you burn you will gain about 1 pound a month That is about 10 pounds in a year The bottom line is that to lose weight and to keep it off it is important to reduce calories and increase physical activity Must do both, just one or the other usually is not enough - Especially as we age!!!


Food Groups to Encourage - Fruits: Food Groups to Encourage - Fruits Focus on fruits Eat a variety Fresh Frozen Canned Dried Try to limit fruit juice Low fiber High caloric value Two cups of fruit each day for a reference 2,000-calorie intake 1 small banana 1 large orange and 1/4 cup dried apricots


Food Groups to Encourage - Vegetables: Food Groups to Encourage - Vegetables Vary your veggies 2 cups of vegetables per day are recommended for a reference 2,000-calorie intake Select from all five vegetable subgroups several times per week Dark green Orange Legumes Beans, peas, lentils, and peanuts Starchy vegetables Corn, potatoes, etc. Other vegetables


Trouble with Vegetables!: Trouble with Vegetables!


Food Groups to Encourage - Dairy: Food Groups to Encourage - Dairy Get your calcium-rich foods Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products every day 1-1/2 ounces of cheese equals 1 cup of milk Can’t consume milk? Choose lactose-free milk products and calcium-fortified foods and beverages


Food Groups to Encourage - Whole Grains: Food Groups to Encourage - Whole Grains Make half your grains whole Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day 1 ounce is approximately 1 slice of bread 1 cup cereal 1/2 cup cooked rice or pasta Look for the word “whole” on the ingredients list and not “enriched”


Food Groups to Encourage -Lean Protein: Food Groups to Encourage - Lean Protein Go lean with protein Choose lean meats and poultry Baked Broiled Grilled Vary your protein choices Eat more fish, beans, peas, nuts, and seeds


Get the Most Nutrition Out of Your Calories: Get the Most Nutrition Out of Your Calories Amount of calories needed each day depends on several factors Age Activity level Whether you are trying to lose, maintain, or gain weight 2,000 calories is the value used as a general reference on the food label


Get the Most Nutrition Out of Your Calories: Get the Most Nutrition Out of Your Calories Choose the most nutritionally rich foods you can from each group every day Those packed with vitamins, minerals, fiber, and other nutrients but lower in calories Pick fruits, vegetables, whole grains, and fat-free or low-fat dairy more often


Fats: Fats Consume less than 10 percent of calories from saturated fats and less than 300 mg/day of cholesterol Keep trans fat consumption as low as possible 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 vegetable oils


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


Carbohydrates: Carbohydrates Choose fiber-rich fruits, vegetables, and whole grains Choose and prepare foods and beverages with little added sugars or caloric sweeteners Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently


Sodium and Potassium: Sodium and Potassium Consume less than 2,300 mg of sodium per day approximately 1 teaspoon of salt Choose and prepare foods with little salt Additionally, consume potassium-rich foods, such as fruits and vegetables This helps reduce and prevent sodium-caused water retention


Alcoholic Beverages: Alcoholic Beverages Consume 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 Alcoholic beverages should not be consumed by: Those who cannot restrict their alcohol intake Women of childbearing age who may become pregnant, are pregnant, or are lactating Children and adolescents Individuals taking medications that can interact with alcohol Those with specific medical conditions


About Alcohol: About Alcohol What is one drink? 12 oz regular beer 5 oz wine 1-1/2 oz of 80-proof distilled spirits Remember alcoholic drinks are high in calories but low in nutritional value


Food Safety: Food Safety To avoid microbial food borne 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 Refrigerate perishable food promptly and defrost foods properly Avoid raw 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


Food Temperature Requirements: Food Temperature Requirements Whole poultry - 180°F Poultry breast - 170°F Leftovers - 165°F Beef (medium rare) - 160°F Hold hot foods - 140°F Anything between 45-140°F increases your risk for food borne illnesses