2010 dietary guidelines for americans kelly jackson, ms, rd university of arizona
TRANSCRIPT
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2010 DIETARY GUIDELINES FOR AMERICANSKelly Jackson, MS, RD
University of Arizona
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Agenda
• Brief background on the Dietary Guidelines for Americans
• Basic consumer messages
• Key nutrition and physical activity recommendations
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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.
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Obesity Trends* Among U.S. Adults, BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Source: Behavioral Risk Factor Surveillance System, CDC.
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(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
Obesity Trends* Among U.S. Adults, BRFSS, 2002
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Source: Behavioral Risk Factor Surveillance System, CDC.
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Obesity Trends* Among U.S. Adults, BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Source: Behavioral Risk Factor Surveillance System, CDC.
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Obesity Trends* Among U.S. Adults, BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Source: Behavioral Risk Factor Surveillance System, CDC.
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Obesity Trends* Among U.S. Adults, BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Source: Behavioral Risk Factor Surveillance System, CDC.
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Obesity Trends* Among U.S. Adults, BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Source: Behavioral Risk Factor Surveillance System, CDC.
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Obesity Trends* Among U.S. Adults, BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Source: Behavioral Risk Factor Surveillance System, CDC.
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Obesity Trends* Among U.S. Adults, BRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Source: Behavioral Risk Factor Surveillance System, CDC.
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Obesity Trends* Among U.S. Adults BRFSS, 2009
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Source: Behavioral Risk Factor Surveillance System, CDC.
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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
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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
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New Food Icon
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New Food Icon – Food Groups
•Grains •Protein•Fruits•Vegetables•Dairy
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Balance Calories (to Manage Weight)
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Body Mass Index (BMI)
•http://www.nhlbisupport.com/bmi/
EXAMPLEHt: 6’2”
Wt: 200#...
BMI = 25.7
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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
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Balance Calories (to Manage Weight)
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Obesogenic Environment
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Balancing Calories
•Calorie needs based on several factors• Gender• Age• Activity Level
•Adult females = 1600-2400 kcals/d•Adult males = 2000-3000 kcals/d
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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
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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%
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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
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Physical Activity Guidelines
Is time an issue?
Aim for 10 minutes, 3 times a day
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Foods to Increase
•Fruits and vegetables!•Whole grains•Milk and milk products (fortified soy beverages included)
•Protein foods•Oils
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Foods to IncreaseFruits and vegetables!!
• Major contributors of number of nutrients and dietary fiber
• ↓ risk of chronic disease and some cancers• Low in calories
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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
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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…
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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
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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
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Foods to Increase
Oils
• Liquid at room temperature• Plant sources of fat• Provide essential fatty acids & vitamin E• Replace saturated/solid fat with oils
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Foods to Reduce
•Sodium•Solid fats•Added sugar•Cholesterol•Refined grains•Alcohol
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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
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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
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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
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Serving size = 1 cup prepared
How much soup would you eat?
Per servingSodium = 890mg
Entire canSodium = 2225mg
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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
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Foods to Reduce
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Foods to Reduce
Added sugars• Currently significant contribution to daily caloric intake
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Robert C. Post, Center for Nutrition Policy and Promotion, USDA
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New Food Icon
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Questions?