Steps to a Healthier You & Your Students Too!

1. Steps to a Healthier You & Your Students Too! Washington State Dairy Council

2. Plans for today • Discuss the history and background of Dietary Guidelines and federal food guidance systems • Review their basic recommendations • Consider simple ways to put their messages into practice • Make learning fun

3. Dietary Guidelines for Americans 2005 • Basis for Federal Nutrition Policy • Scientifically based • Updated every 5 years by the US Departments of Health and Human Services (HHS) and Agriculture (USDA)

4. Dietary Guidelines for Americans 2005 • Provides 41 “key recommendations” • Places a stronger focus than past guidelines on: • Eating nutrient-dense foods, but staying within calorie needs • Engaging more frequently in physical activity • Communicated to the public via the Food Guidance System

5. What Food Guidance Systems do you remember?

6. Look Familiar? Food for Young Children 1992 1916 1940s 1970s 2005 1950s-1960s

7. --1992--Food Guide Pyramid

8. --2005--MyPyramid

9. MyPyramid • Based on science • Based on Dietary Guidelines • Focuses on food • Created by Center for Nutrition Policy and Promotion of the USDA

10. Important Components Activity Moderation Personalization Proportionality Variety Gradual Improvement

11. Message: Variety • Color bands represent that all food groups are needed each day for health

12. Food Groups are Color Coded

13. Message: Proportionality • Differing widths of the color bands suggest about how much food should be eaten from each group

14. Message: Moderation • Food group bands narrow from bottom to top suggesting to eat nutrient-dense forms of foods

15. Message: Physical Activity • Steps and person on them symbolize that physical activity should be a part of everyday healthy living

16. Additional Messages in the MyPyramid GraphicTo foster implementation Personalization: • The name “MyPyramid” suggests an individual approach • The person climbing the steps mentally links each viewer to the image Gradual Improvement: • The slogan “Steps to a Healthier You” suggests that improvement should happen in stages, over time

17. Reasons for Revising—Updating the Science • To ensure that the guidance reflects the latest nutrition science: • New nutrient standards called the Dietary Reference Intakes (DRI) • New Dietary Guidelines • Food consumption and composition data

18. Reasons for Revising—Improving Implementation • To improve the Pyramid’s effectiveness with consumers: • Motivational tools—new graphic and slogan • Educational tools—education framework, consumer messages, website, and interactive tools

19. Recommendations . . .

20. Dietary Guidelines 2005 • Key Topic Areas: • Adequate nutrients within calorie needs • Weight management • Physical activity • Food groups to encourage • Fats • Carbohydrates • Sodium and Potassium • Alcoholic Beverages • Food Safety

21. Adequate Nutrients Within Calorie Needs • Eat a variety of nutrient-dense foods and beverages from the Five Food Groups, while limiting intake of saturated fats, trans fats, cholesterol, added sugars, salt and alcohol • Follow a balanced eating pattern (i.e. MyPyramid or DASH Meal Plan)

22. Weight Management • Keep body weight in a healthy range • Balance calories in with calories out for maintenance • Increase physical activity and eat fewer calories for weight loss

23. Physical Activity • Be active to promote health, mental well-being and maintain a healthy weight • Disease risk reduction=30 min/day • Weight management= 60 min/day • Variety of activities (stretching, cardiovascular, resistance exercises)

24. Food Groups to Encourage • Focus on Fruits • 2 cups/day • Vary your veggies • 2.5 cups/day • Get your calcium-rich foods • 3 cups/day of fat-free or low fat milk or equivalent milk products • Make half your grains whole • 3 or more ounce-equivalents • Go lean with protein • Choose lean meats and poultry

25. Fats • 10% of calories from saturated fat • <300 mg/day of cholesterol • Keep trans fat consumption low • Total fat intake 20-35% of calories • Focus on polyunsaturated and monounsaturated fat sources • Fish, nuts, vegetable oils

26. Carbohydrates • Seek out fiber-rich options • Select and prepare foods/beverages with little added sugars or caloric sweeteners • Practice good oral hygiene

27. Sodium and Potassium • Less than 2300 mg of sodium/day • Approximately 1 tsp of salt • Select and prepare foods with little salt • Make potassium-rich food selections • Fruits, vegetables and dairy products

28. Alcoholic Beverages • Drink alcohol sensibly and in moderation • Up to 1 drink/day for women • Up to 2 drinks/day for men • Consider situations in which alcohol should not be consumed and avoid it (i.e. pregnancy, drug interactions, driving, etc.)

29. Food Safety • To avoid foodborne illness: • Wash hands, preparation surfaces and fruits and vegetables (not meat or poultry) • Separate raw, cooked and ready-to-eat foods • Cook foods to a safe temperature • Chill perishable foods promptly and defrost properly • Avoid unpasteurized milk and juices, raw or partially cooked eggs, raw or undercooked meats, and raw sprouts

30. MyPyramid

31. Grains • Eat at least 3 ounces of whole grain bread, cereal, rice, crackers or pasta daily • Look for “whole”before the grain name on the list of ingredients

32. What are “WHOLE” Grains • Whole wheat • Whole oats/oatmeal • Whole-grain corn • Popcorn • Brown/wild rice • Whole rye • Whole-grain barley • Buckwheat • Bulgur (cracked wheat)

33. Vegetables • Eat more dark green vegetables • Eat more orange vegetables • Eat more dry beans and peas

34. Bok choy Broccoli Collard greens Dark leafy lettuce Kale Mustard greens Romaine lettuce Spinach Turnip greens Watercress Mesclun Dark Green Vegetables

35. Orange Vegetables • Hubbard squash • Pumpkin • Sweet potatoes • Acorn squash • Butternut squash • Carrots

36. Black beans Black-eyed peas Garbanzo beans Kidney beans Lentils Lima beans Navy beans Pinto Beans Split peas Tofu White beans Dry Beans and Peas

37. Fruits • Eat a variety of fruit • Choose fresh, frozen, canned or dried fruit • Go easy on fruit juices

38. Milk • Go low-fat or fat-free • If you don’t or can’t consume milk, choose lactose-free products or other calcium sources

39. Oils • Know your fats • Make most of your fat sources from fish, nuts and vegetable oils • Limit solid fats like butter, stick margarine, shortening and lard

40. Meat and Beans • Choose low-fat or lean meats and poultry • Bake it, broil it, or grill it • Vary your choices--with more fish, beans, peas, nuts and seeds

41. Discretionary Calories • These are “extra” or “luxury” calories that can be used for: • Additional servings from the Five Food Groups • Higher calorie choices within food groups (i.e. sausage vs. lean beef) • Calories from solid fats, added sugars and alcohol

42. Discretionary Calories • Are only available when one chooses low-fat and no-sugar-added types of foods from the Five Food Groups • Discretionary calorie allowances range from 100-300 calories depending on calorie needs and activity level

43. Physical Activity • Find your balance between food and physical activity • Be physically active for at least 30 minutes most days of the week • Children and teenagers should be physically active for 60 minutes every day, or most days

44. Now, how do we make all of these recommendations fit?

45. Remember the Basics • Focus on fruits • Vary your veggies • Get your calcium-rich foods • Make half your grains whole • Go lean with protein

46. Activity Ideas

47. Pull Out Labels • Compare different forms of fruit (canned, dried, fresh, juices) • Consider which foods are higher in calcium • Look for “whole” grains • View fat contents of meat, fish and beans

48. Label Resources • Dairy Council Food Models • Nutrition Facts Labels on food packaging • “Calcium Facts” bookmark

49. Create Collages • Use pictures to reinforce key messages • MyPyramid collage • Vegetables--what qualify as “Dark Green Vegetables” • Whole grains • Portions/servings • Collage Resources • Dairy Council Food Models • Magazines • Food packaging • Actual food

50. Additional Resources