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Note to Presenters

Important: If you plan to use these slides to present to others

• This power point presentation is designed to be used with school and community audiences, e.g., faith communities, civic organizations, AAUW, Habitat for Humanity, Food Pantries as we collaborate with others to help our family and community members eat healthy food patterns—and reduce the high overweight and obesity rates in our country. At the same time, we also want our community members to support the FCS education programs which can also help address this issue.

• Use/adapt these slides for your own presentations, i.e., add your name, position, etc. on title slide and share your connection to FCS, i.e., FCS teacher, teacher educator, member of AAFCS, etc.

• Verbally give credit to Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension for developing the slides based on the Dietary Guidelines for Americans, 2010, that have been peer reviewed in 2011. Essentially, she is your co-presenter and a FCS Extension professional.

• Include the three FCS branding slides (slides 4-6) and use these slides to introduce yourself and FCS education and ways FCS can help with the obesity issue in your community and state and distribute the Empowering FCS Education Brief.

Speaker Name

Employer

Contact Information

Dietary Guidelines for Americans – 2010

Quiz Yourself!

Slides adapted from Alice Henneman, MS, RD

University of Nebraska-Lincoln ExtensionFood.unl.edu [email protected]

Features & Benefits of Family and Consumer Sciences (FCS)

Family and Consumer Sciences (FCS) Areas of Study*

Nutrition and Wellness Food Preparation and Safety Consumer and Family Resources, including

Financial Literacy Parenting Reasoning for Action Career, Community and Family Connections Family Human Development Interpersonal Relationships

*National Standards for FCS http://nasafacs.org/national-standards-competencies.html

http://nasafacs.org/national-standards-competencies.html

This publication has been peer-reviewed ● March 2011“Thank you” to the following people

• Mary Balluff

• Donnia Behrends

• Jessie Coffey

• Lisa Franzen-Castle

• Rita Frickel

• Betty Kenyon

• Jobeth Kuchar

• Toni Kuehneman

• Rebecca Meysenburg

• Roberta Miksch

• Melissa Patterson

• Amy Peterson

• Cindy Polich

• Natalie Sehi

• Amy Stalp

• Cindy Van Riper

• Vicki Jedlicka

• Jan Wadell

• Michelle Welch

Dietary Guidelines for Americans, 2010

will be referred to as

DGA2010 throughout the presentation.

The terms “Solid Fats and Added Sugars” and “SoFAS” will

be used interchangeably throughout the presentation.

Resources Used

• Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm

• Selected Messages for Consumershttp://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf

• DGA2010 Slide Presentationhttp://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm

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

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

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

http://www.cnpp.usda.gov/DGAs2010-SlidePresentation.htm

http://www.cnpp.usda.gov/DGAs2010-SlidePresentation.htm

What Do You Know About the DGA2010?

And, how they can help you?

A Quiz!

Several new areas and emphases will be

identified throughout the presentation.

Key Areas Covered

• Introduction

• Balancing Calories

• Foods to Reduce

• Foods to Increase

Introduction

What are the Dietary Guidelines for Americans, 2010?

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

Including individuals at

increased risk of chronic

disease

Epidemic of Overweight & Obesity

64% of women 72% of men

Epidemic of overweight and

obesity in all segments of our

society.

2. Poor diet and physical inactivity or associated with which diseases?

A. Hypertension

B. Type 2 diabetes

C. Osteoporosis

D. Cardiovascular disease

E. Some types of cancer

F. A, B, C, D

G. All of the above

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

Physical Activity and Diet are Important Regardless of Weight!

Usual intake as a percent of goal for American Diets: Eat MORE of these

Whole grains

Vegetables

FruitsDairy

Seafood

Oils

Fiber

PotassiumVitamin D

Calcium

GOAL

15%

59%

42%52%

44%

61%

40%

56%28%

75%

100%

Calories from SoFAS

Refined grains

Sodium

Saturated fat

GOAL

280%

200%

149%

110%

100%Upper limit

Usual Intake as a Percent of Limit for American Diets: Eat LESS of These

The DGA2010 Help You Meet These Food & Nutrient Goals and Limits

You Can Live as if There’s No Tomorrow.

But, tomorrow will probably come! How healthy will you be?

“If I’d known I was going to live so

long, I’d have taken better care of

myself.” ~Leon Eldred

2. Balancing Calories

Calorie balance over time is key!

Maintain calorie balance over

time to achieve and sustain a

healthy weight

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

10 Extra Pounds per Year!

100 Extra Calories per Day

100 Extra Calories per Day10 Extra

Pounds per Year!

Eat Until Satisfied . . . Not Full

“Your stomach shouldn’t bea waist (waste) basket.”

~ Author Unknown

20 Minute Guideline

It takes about 20 minutes for your stomach to tell your brain you’re full.

20 minutes

Eat Smaller Portions

The bigger the portion, the more people tend to eat.

“You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra

Whole Grains & Weight Control

Fruits, Veggies & Weight Control

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

“My idea of exercise is a good brisk sit.” ~ Phyllis Diller

Moderate aerobic activity increases breathing and heart rate somewhat.

Vigorous aerobic activity greatly increases heart rate and breathing

Limit Screen Time or Watch & Workout

Short on Time?

Get active 10 minutes3 times a day

3. Foods to Reduce

Which foods should you eat less of in your diet?

5. The DGA2010 Recommend We Eat LESS:

A. Sodium

B. Solid fats

C. Added sugars

D. Refined grains

E. All of the above

The following 2 slides are for illustration only.

in real life, raw meat would NOT be

placed next to foods whichwould be eaten uncooked

Limit foods

high in sodium, addedsugars,

and refined grains

Photo courtesy of National Cancer Institute

Photo courtesy of National Cancer Institute

Eat more

nutrient- dense foods

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

Nutrient-Dense Foods & 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

Focus on consuming nutrient-dense foods

and beverages

Comparing Calories in Nutrient-Dense Foods vs. Non Nutrient-Dense Foods

138calo-ries

108calories

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

Baked chicken breast

105 calories

68 calories

Sweetened applesauce, 1 cup (173 calories)

Unsweetened applesauce

Added sugars

Comparing Calories in Nutrient-Dense Foods vs. Non Nutrient-Dense Foods

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. Non Nutrient-Dense Foods

Avoid Solid Fats and Added Sugars (SoFAS)

Solid

Fats

Added

Sugars

Calories From Solid Fats and Added Sugars

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%

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%

SoFAS Provide Few Nutrients

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

Reducing Sodium

7. Approximately How Much ofour Sodium Comes from Processed

Foods?

A. 45%B. 55%C. 65%D. 75%

7. Approximately How Much ofour Sodium Comes from Processed Foods?

A. 45%B. 55%C. 65%D. 75%

8. How Much Sodium is in a Teaspoon of Salt?

A. 1,300 mgB. 2,300 mgC. 3,300 mg

9. What is the Approximate Average Daily Sodium Intake for Persons age 2 and up in the United

States?

A. 800 mgB. 1,500 mgC. 2,300 mgD. 3,400 mg

9. What is the approximate average daily sodium intake for persons age 2 and up in the United

States?

A. 800 mgB. 1,500 mgC. 2,300 mgD. 3,400 mg

9. What is the Approximate Average Daily Sodium Intake for Persons age 2 and up in the United

States?

A. 800 mgB. 1,500 mgC. 2,300 mgD. 3,400 mg

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

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

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

11. Based on this Nutrition Facts Label, How Much Sodium is in 1 Cup?

A. 30 mgB. 250 mgC. 470 mg

Know the Serving Size YOU Ate!

Using the Food Label

12. Can Foods be High in Salt Without Tasting Salty?

A. YesB. No

Check Food Labels

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

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

Reducing Solid Fats

All sources of fats and oils are composed of 3 types of fatty acids in varying

proportions

← Polyunsaturated fatty acids →

← Monounsaturated fatty acids →

← Saturated fatty acids→

Common Solid Fats Common Oils

13. Regarding Fats, Which is More Important in Influencing Risk of Cardiovascular (Heart) Disease?

A. The types of fatty acids consumedB. The total amount of fat in the dietC. They are equally important

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

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!

15. Which of the Following Statements About “Trans” Fatty Acids

is FALSE? A. They lower LDL cholesterolB. 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

Check Nutrition Labels for Trans Fats

Effect of cholesterolis small compared to saturated and trans fats

Reducing Sugar

Reduce Intake of Sugar-Sweetened Beverages by:

• Drinking fewer sugar-sweetened beverages

• Consuming smaller portions

• Substituting water, unsweetened coffee and tea, and other beverages with few or no calories

Select Fruit for Dessert

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 of added and/or naturally occurring sugar

Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern of the DGA2010

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 ...

Reducing Refined Grains

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

4. Foods to Increase

Foods which are important to

include more of in your diet.

18. Based on the DGA2010, Which Foods Should Americans INCREASE?

A. Whole grains

B. Vegetables

C. Fruits

D. Dairy

E. Seafood

F. Oils

G. All of them should be increased

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 ...

20. Can a Grain Product be High in Fiber and Low in Whole Grains?

A. Yes

B. No

Whole grains contain the entire grain seed or “kernel”

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

(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

3 Ways to Eat Half Whole Grains

21. Approximately How Many Cups of Fruits & 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

Make Half Your Plate Fruits & Vegetables

22. What Type of Food are “Beans & Peas (Legumes)” Considered?

A. Vegetable

B. Protein

C. Both A and B

D. Neither A or B

The DGA2010 Vegetable Subgroup of “Beans & Peas (Legumes)” Includes

All cooked beans and peas — for

example:

•Kidney beans

•Lentils

•Chickpeas

•Pinto beans

The Vegetable Subgroup of “Beans & Peas (Legumes)” Does NOT Include

They’re in different vegetable subgroups

Pick a variety of vegetables from each of the DGA2010 vegetable

subgroups

23. Which is More Nutrient-Dense?

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

B. Whole milk

C. They are equally nutrient-dense

Whole 2% 1% Fat-free

165 calories

125 calories

100calories

85calories

Calories saved

40 65 80

Fortified soy beverages included (often marketed as “soymilk,” a product name consumers could see in the supermarket)

“Milk” Group is Now Called “Dairy Products”

24. How Much Seafood is Recommended Weekly by the

DGA2010?A. 3 ounces

B. 4 ounces

C. 6 ounces

D. 8 ounces

Eat Seafood in Place of Some Meat & Poultry

“Meat & Beans” Group is Now Called “Protein Foods”

25. Which of These Seafoods are High in Omega-3 Fatty Acids?

A. Atlantic mackerel

B. Pacific mackerel

C. Salmon

D. Anchovies

E. Herring

F. Sardines

G. Pacific oysters

H. Trout

I. They are all high in omega-3’s

Omega-3 fatty acid and mercury

content in seafood

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

Some Final Comments

• “Eating patterns” over time

• Calories count

• Food is to be enjoyed!

“Eating Pattern” vs. “Total Diet”

•DGA2010 uses “eating pattern” to refer to combination

of foods and beverages constituting an individual’s

complete dietary intake over time

•“Diet” may be misconstrued as an eating pattern

intended for weight loss

Balance Calories to Maintain Weight

•It is possible to fit a variety of foods, in

moderation, into a healthy eating pattern if

nutrient needs have been met without exceeding

calorie limits

•Regular physical activity helps maintain calorie

balance

Food is to Be Enjoyed!

“Food is not nutritious until its eaten.”

~ Smarter Lunchrooms 2011

In Conclusion

“The greatest wealth is health.” ~Virgil

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.

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