1. 2010 DIETARY GUIDELINES FOR AMERICANS Kelly Jackson, MS, RD University of Arizona

2. Agenda Brief background on the Dietary Guidelines for Americans Basic consumer messages Key nutrition and physical activity recommendations

3. 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.

4. 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.

5. (*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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.

11. 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.

12. 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.

13. Top 10 Sources of Calories, NHANES 2005-2006 Children/Adolescents 2-18 yrs old Adults, 19+ yrs old 1. Grain-based desserts 2. Pizza2. Yeast breads 3. Soda/energy/sports drinks3. Chicken and chicken mixed dishes 4. Yeast breads4. Soda/energy/sports drinks 5. Chicken and chicken mixed dishes5. Alcoholic beverages 6. Pasta and pasta dishes6. Pizza 7. Reduced-fat milk7. Tortillas, burritos, tacos 8. Dairy desserts8. Pasta and pasta dishes 9. Potato/corn/other chips9. Beef and beef mixed dishes 10. Ready-to-eat cereals10. Dairy desserts

14. Top 10 Sources of Calories, NHANES 2005-2006 Children/Adolescents 2-18 yrs old Adults, 19+ yrs old 1. Grain-based desserts 2. Pizza2. Yeast breads 3. Soda/energy/sports drinks3. Chicken and chicken mixed dishes 4. Yeast breads4. Soda/energy/sports drinks 5. Chicken and chicken mixed dishes5. Alcoholic beverages 6. Pasta and pasta dishes6. Pizza 7. Reduced-fat milk7. Tortillas, burritos, tacos 8. Dairy desserts8. Pasta and pasta dishes 9. Potato/corn/other chips9. Beef and beef mixed dishes 10. Ready-to-eat cereals10. Dairy desserts

18. 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.

19. New Food Icon

21. New Food Icon – Food Groups Grains Protein Fruits Vegetables Dairy

23. Balance Calories (to Manage Weight)

24. Body Mass Index (BMI) http://www.nhlbisupport.com/bmi/ EXAMPLE Ht: 6’2” Wt: 200#... BMI = 25.7

25. Balance Calories (to Manage Weight) CategoryChildren and Adolescents Adults UnderweightLess than the 5th percentile Less than 18.5 kg/m 2 Healthy Weight5th percentile to less than the 85th percentile 18.5 to 24.9 kg/m 2 Overweight85th percentile to less than the 95th percentile 25.0 to 29.9 kg/m 2 ObeseGreater than the 95th percentile 30.0 kg/m 2 or greater

26. Balance Calories (to Manage Weight)

27. Obesogenic Environment

28. Balancing Calories Calorie needs based on several factors Gender Age Activity Level Adult females = 1600-2400 kcals/d Adult males = 2000-3000 kcals/d

29. 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 kcals Pro 4 x 6 = 24 kcals Fat 3 x 9 = 27 kcals Total = 151 kcals

30. Balancing Calories - Macronutrients CHOProteinFat 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%

31. 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

32. Physical Activity Guidelines Is time an issue? Aim for 10 minutes, 3 times a day

33. Foods to Increase Fruits and vegetables! Whole grains Milk and milk products (fortified soy beverages included) Protein foods Oils

34. Foods to Increase Fruits and vegetables!! Major contributors of number of nutrients and dietary fiber ↓ risk of chronic disease and some cancers Low in calories

35. 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

36. Foods to Increase Whole grains Which 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…

37. 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

38. 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

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

40. Foods to Reduce Sodium Solid fats Added sugar Cholesterol Refined grains Alcohol

41. 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

42. Top 10 Sources of Calories, NHANES 2005-2006 Children/Adolescents 2-18 yrs old Adults, 19+ yrs old 1. Grain-based desserts 2. Pizza2. Yeast breads 3. Soda/energy/sports drinks3. Chicken and chicken mixed dishes 4. Yeast breads4. Soda/energy/sports drinks 5. Chicken and chicken mixed dishes5. Alcoholic beverages 6. Pasta and pasta dishes6. Pizza 7. Reduced-fat milk7. Tortillas, burritos, tacos 8. Dairy desserts8. Pasta and pasta dishes 9. Potato/corn/other chips9. Beef and beef mixed dishes 10. Ready-to-eat cereals10. Dairy desserts

43. 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

46. Serving size = 1 cup prepared How much soup would you eat? Per serving Sodium = 890mg Entire can Sodium = 2225mg

47. 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

48. Foods to Reduce

49. Added sugars Currently significant contribution to daily caloric intake

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

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52. Questions?