1

University of Nebraska–Lincoln Extension

Food.unl.edu ● ahenneman1@unl.edu

This publication has been peer-reviewed ● March 2011

Alice Henneman, MS, RD

2

3

“Thank you” to the following people (in alphabetical order) for reviewing these slides!

• Melissa Patterson• Amy Peterson• Cindy Polich• Natalie Sehi• Amy Stalp• Cindy Van Riper• Vicki Jedlicka• Jan Wadell• Michelle Welch

• Mary Balluff• Donnia Behrends• Jessie Coffey• Lisa Franzen-Castle• Rita Frickel• Betty Kenyon• Jobeth Kuchar• Toni Kuehneman• Rebecca Meysenburg• Roberta Miksch

4

Dietary Guidelines for Americans, 2010

will be referred to as DGA2010

throughout the slide set

5

The terms “Solid Fats and Added Sugars” and “SoFAs”

will be used interchangeably

throughout the slide set

6

Note to presenters

• This slide set was created with PowerPoint 2007– it may view differently in other versions

• It takes 20 to 30 minutes to go through the slide set – more time if you discuss in detail

• The intended audience is professionals and consumers who want to know some of the changes in the

DGA2010 in relation to the general adult population

• See “speaker’s notes” accompanying each slide for suggested comments on the DGA2010

• Reformat slightly before showing if anything doesn’t display correctly on your computer

• A customized template was developed for this PowerPoint – major additions or changes in wording/slides

may result in unanticipated effects

7

Resources used

• Dietary Guidelines for Americans, 2010

http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm

• Selected Messages for Consumers

http://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf

• DGA2010 Slide Presentation

http://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm

8

And, how they can help you?

What do you know about the DGA2010?

9

A quiz!

10

Several new areas and

emphases will be identified

throughout the

presentation

11

Keys areas covered

1. Introduction

2. Balancing calories

4. Foods to increase

3. Foods to reduce

12

1. Introduction

What are the Dietary Guidelines for

Americans, 2010?

13

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

14

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

15

Including individuals at

increased

risk of chronic disease

16

Epidemic of overweight and obesity

64% of women 72% of men

17

Epidemic of overweight and

obesity in all segments of our

society

18

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

19

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

20

Osteoporosis-related fracture (M)

Osteoporosis-related fracture (W)

Cancer

Pre-diabetes (ages 20+)

Diabetes (ages 20+)

Pre-hypertension

Hypertension

Cardiovascular disease

0% 10% 20% 30% 40% 50% 60%

25%

50%

41%

35%

11%

36%

34%

37%

Approximate rate of disease in American adults

21

Physical activity and diet are important regardless of weight!

22

Whole grainsVegetables

FruitsDairy

SeafoodOils

FiberPotassiumVitamin D

CalciumGOAL

15%59%

42%52%

44%61%

40%56%

28%75%

100%

Usual intake as a percent of goal for

American Diets: Eat MORE of these

23

Calories from SoFAS

Refined grains

Sodium

Saturated fat

GOAL

280%

200%

149%

110%

100%

Usual intake as a percent of limit for American Diets: Eat LESS of these

Upper limit

24

The DGA2010 help you meet these

food and nutrient goals and limits

25

You can live as if there’s no tomorrow ...

How healthy will you be?

But, tomorrow will probably come!

26

“If I’d known I was going to live so long, I’d have taken better care of myself.” 

~Leon Eldred

27

2.Balancing calories

Calorie balance over time is key

28

Maintain calorie balance over

time to achieve and sustain a

healthy weight

29

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

30

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

31

32

33

Eat until “satisfied,” not “full”

“Your stomach shouldn’t

be

a waist (waste) basket.” 

~ Author Unknown

34

20 minute guideline

Takes about 20 minutes

for stomach to tell your

brain you’re full 20 minutes

35

Eat smaller portions

The bigger the portion,

the more people tend

to eat

36

“You better cut the pizza in

four pieces, because I’m not

hungry enough to eat six.”

~Yogi Berra

37

Whole grains & weight control

38

Fruits, veggies, & weight control

39

4. How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits?

A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week)

B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)

C. Either A or B

40

4. How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits?

A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week)

B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)

C. Either A or B

41

“My idea of

exercise is a good

brisk sit.”

~ Phyllis Diller

42

Moderate

aerobic

activity

increases breathing and

heart rate somewhat

43

Vigorous aerobic

activity greatly increases heart

rate and breathing

44

Limit screen time or watch/workout

45

Get active

10 minutes

3

times

a day

Short on time?

46

3. Foods to reduce

Which foods should you eat less of in your diet?

47

5. The DGA2010 recommend we eat LESS:

A. Sodium

B. Solid fats

C. Added sugars

D. Refined grains

E. All of the above

48

5. The DGA2010 recommend we eat LESS:

A. Sodium

B. Solid fats

C. Added sugars

D. Refined grains

E. All of the above

49

The following 2 slides are

for illustration only P

in real life, raw meat

would NOT be

placed next to foods that

would be eaten uncooked

50

Limit foods

high in

sodium,

added

sugars, and

refined grains

Photo courtesy of National Cancer Institute

51

Photo courtesy of National Cancer Institute

Eat

more

nutrient-

dense

foods

52

Another name for “nutrient-dense” foods is “nutrient-rich” foods

53

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

When prepared WITHOUT

adding solid fats, sugars, or

salt

54

Focus on consuming nutrient-

dense foods and beverages

55

Comparing calories in nutrient-dense foods vs. non nutrient-

dense foods

138calo-ries

108calo-ries

Breaded fried chicken strips, 3 oz. (246 calories)

Baked chicken breast

Breading and frying

56

105 calo-ries

68 calories

Sweetened applesauce, 1 cup (173 calories)

Unsweetened applesauce

Added sugars

Comparing calories in nutrient-dense foods vs. non nutrient-

dense foods

57

184 calo-ries

52 calo-ries

Regular ground beef patty (75% lean), cooked, 3 oz. (236 calories)

Extra lean ground beef patty (90% lean)

Beef fat

Comparing calories in nutrient-dense foods vs. not nutrient-

dense foods

58

Avoid Solid Fats and

Added Sugars (SoFAS)

Solid

Fats

Added

Sugars

59

Calories from solid

fats and added

sugars

60

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%

61

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%

62

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

SoFAS provide few nutrients

63

Reducing

sodium

64

7.30% 6.80%

6.30%

5.10%

4.50%

4.40%

4.10%4.10%

3.50%3.40%3.30%3.30%2.60%

2.60%

2.40%2.40%

2.00%

31.90%

Sources of sodium (age 2+)

Yeast breadsChicken & chicken mixed dishesPizzaPasta & pasta dishesCold cutsCondimentsTortillas/burritos, tacosSausage/franks, bacon, ribsRegular cheeseGrain-based dessertsSoupsBeef/beef mixed dishesRice/rice mixed dishesEggs/mixed egg dishesBurgersSalad dressingReady-to-eat cerealsOther foods

65

7. Approximately how much of our sodium comes from processed foods?

A. 45%

B. 55%

C. 65%

D. 75%

66

7. Approximately how much of our sodium comes from processed foods?

A. 45%

B. 55%

C. 65%

D. 75%

67

8. How much sodium is in a teaspoon of salt?

A. 1,300 mg

B. 2,300 mg

C. 3,300 mg

68

8. How much sodium is in a teaspoon of salt?

A. 1,300 mg

B. 2,300 mg

C. 3,300 mg

69

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

70

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

71

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

72

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

73

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

Ages

2+

74

11. Based on this Nutrition Facts Label, how much sodium is in 1 cup?

A. 30 mg

B. 250 mg

C. 470 mg

75

11. Based on this Nutrition Facts Label, how much sodium is in 1 cup?

A. 30 mg

B. 250 mg

C. 470 mg

76

Know the serving size YOU ate!

77

Using the food

label

78

12.Can foods be high in salt without tasting salty?

A. Yes

B. No

79

12.Can foods be high in salt without tasting salty?

A. Yes

B. No

80

Check food labels!

Even sweet foods may be higher in sodium than you think!

81

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

• Use other seasonings

82

Reducing solid fats

83

All sources of fats and oils are

composed of 3 types of fatty acids in

varying proportions

Photo courtesy of National Cancer Institute/Bill Branson

84

Common

solid fats

Common

oils

← Saturated fatty acids →

← Polyunsaturated fatty acids →

← Monounsaturated fatty acids →

85

8.50%

5.90%

5.80%

5.60%

5.50%4.90%

4.40%

4.10%

4.70%

50.60%

Sources of saturated fats(ages 2+)

Regular cheese

Pizza

Grain-based desserts

Dairy desserts

Chicken/chicken mixed dishes

Sausage, franks, bacon, ribs

Burgers

Tortillas, burritos, tacos

Beef & beef mixed dishes

Other foods

86

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

87

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

88

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

89

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

90

Fish are an exception to animal fats being high in saturated fats

These salmon would be stiff as a board and couldn’t swim if high in

saturated fats!

Photo courtesy of National Oceanic and Atmospheric Administration

91

How much UNSATURATED fat?

Total fat

(12g)

Subtract

Saturated fat (3g)

Equals

Unsaturated fat

(9g)

92

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

93

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

94

Effect of cholesterol

is small compared to

saturated and trans fats

95

Check nutrition labels for trans fats

96

Reducing sugar

97

35.70%

12.90%10.50%

6.50%

6.10%

3.80%

3.50%3.50%

2.10%

15.40%

Sources of added sugars(ages 2+) Soda, energy & sports

drinks

Grain-based desserts

Fruit drinks

Dairy desserts

Candy

Ready-to-eat cereals

Sugar and honey

Tea

Yeast breads

All other categories

98

Drink fewer sugar-sweetened beverages

Substitute water and other

beverages with few or no calories

99

Select fruit for dessert

100

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

101

Some sugars occur

“naturally” in foods like

milk and fruit

and aren’t the

“added sugars” that are the

concern of the DGA2010

102

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, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...

103

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, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...

104

Reducing refined grains

105

25.90%

74.10%

Sources of refined grains(ages 2+)

Yeast breads

…includes pizza, grain-based

desserts, tortillas, burritos,

tacos, pasta and pasta dishes,

rice and rice mixed dishes

106

17.How many of your total grains should be whole grains?

A. 1/4

B. 1/3

C. 1/2

D. 3/4

107

17.How many of your total grains should be whole grains?

A. 1/4

B. 1/3

C. 1/2

D. 3/4

Limit consumption of refined

grains, especially those that

contain solid fats, added sugars,

and sodium

108

109

4. Foods to increase

Foods that are important to include more of in

your diet

110

18.Based on the DGA2010, which foods should Americans INCREASE?

A. Whole grainsB. VegetablesC. FruitsD. DairyE. SeafoodF. OilsG. All of them should be increased

111

18.Based on the DGA2010, which foods should Americans INCREASE?

A. Whole grainsB. VegetablesC. FruitsD. DairyE. SeafoodF. OilsG. All of them should be increased

112

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 ...

113

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 ...

114

20.Can a grain product be high in fiber and low in whole grains?

A. Yes

B. No

115

20.Can a grain product be high in fiber and low in whole grains?

A. Yes

B. No

Bran

Endosperm

Germ

Whole grains contain the

entire grain seed or “kernel”

116

117

Partially whole grain products

providing half or more whole grains

per ounce-equivalent serving have at

least either:

• 51% of total weight as whole

grains OR

• 8g of whole grains

3 ways to eat half whole grains

118

(2) 2 oz. of 100% whole grains, 2 oz. of partly whole-grain

products, and 2 oz. of refined grain products

(1) 3 oz. of 100% whole grains and 3 oz. of refined-grain

products

(3) 6 oz. of partly whole-grain products

119

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

120

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

121

Make half your plate fruits & vegetables

122

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

123

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

The DGA2010 vegetable subgroup of “beans and peas (legumes)”

includes ...

124

All cooked beans and peas —

for example:

•Kidney beans

•Lentils

•Chickpeas

•Pinto beans

The vegetable subgroup of “beans and peas (legumes)” does NOT

include ...

125

Green peas Green beans

They’re in different vegetable subgroups

Pick a variety of vegetables from each

of the DGA2010 vegetable subgroups

126

127

23.Which is more nutrient-dense?

A. Fat-free and low fat (1%) milk

B. Whole milk

C. They are equally nutrient-dense

128

23.Which is more nutrient-dense?

A. Fat-free and low fat (1%) milk

B. Whole milk

C. They are equally nutrient-dense

129

Whole 2% 1% Fat-free

165 calories

125 calories

100calories

85calories

Calories saved

40 65 80

“Milk” group is now called

“Dairy Products”

Fortified soy beverages

included (often marketed as “soymilk,”

a product name consumers could see in

the supermarket)

130

131

24.How much seafood is recommended weekly by the DGA2010?

A. 3 ounces

B. 4 ounces

C. 6 ounces

D. 8 ounces

132

24.How much seafood is recommended weekly by the DGA2010?

A. 3 ounces

B. 4 ounces

C. 6 ounces

D. 8 ounces

133

Eat seafood in place of

some meat and poultry

134

“Meat & Beans”

group is

now called

“Protein Foods”

135

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

A. Atlantic mackerelB. Pacific mackerelC. SalmonD. AnchoviesE. HerringF. SardinesG. Pacific oystersH. TroutI. They are all high in omega-3’s

136

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

A. Atlantic mackerelB. Pacific mackerelC. SalmonD. AnchoviesE. HerringF. SardinesG. Pacific oystersH. TroutI. They are all high in omega-3’s

137

Omega-3 fatty acid

and mercury

content in seafood

138

26.Women who are pregnant or breast-feeding should NOT eat:

A. Tilefish

B. Shark

C. Swordfish

D. King mackerel

E. All of the above

139

26.Women who are pregnant or breast-feeding should NOT eat:

A. Tilefish

B. Shark

C. Swordfish

D. King mackerel

E. All of the above

140

THE END

“The greatest wealth is health.” ~Virgil

141

Extension is a Division of the Institute of Agriculture and Natural Resources at the

University of Nebraska–Lincoln cooperating with the Counties and the United

States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the

nondiscrimination policies of the University of Nebraska–Lincoln and the United

States Department of Agriculture.