Dietary Guidelines forAmericans, 2010Quiz Yourself!

Dietary Guidelines forAmericans, 2010Quiz Yourself!

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University of Nebraska–Lincoln Extension

Food.unl.edu ● ahenneman1@unl.edu

This publication has been peer-reviewed ● March 2011

Alice Henneman, MS, RD

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“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

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

Dietary Guidelines for Americans, 2010

will be referred to as

DGA2010 throughout the slide set

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The terms “Solid Fats and Added Sugars” and “SoFAS” will be used interchangeably

throughout the slide set

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Note to presenters

• 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

• You’re welcome to use/adapt these slides for your own presentations – please credit the source.66

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

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88And, how they can help you?

What do you know about the DGA2010?

A quiz!

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Several new areas and emphases will be identified throughout the presentation

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Keys areas covered

1. Introduction

2. Balancing calories

4. Foods to increase

3. Foods to reduce

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1. Introduction

What are the Dietary Guidelines for

Americans, 2010?

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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

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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

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Epidemic of overweight and obesity

64% of women 72% of men

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Epidemic of overweight and obesity in all segments of our society

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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

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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

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Physical activity and diet are important regardless of weight!

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The DGA2010 help you meet these food and nutrient goals and limits

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

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

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

~Leon Eldred

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2.Balancing calories

Calorie balance over time is key

Maintain calorie balance over time to achieve and sustain a healthy weight

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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

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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

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Eat until “satisfied,” not “full”

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

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20 minute guideline

Takes about 20 minutes for stomach to tell your brain you’re full

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20 minutes20 minutes

Eat smaller portions

The bigger the portion, the more people tend to eat

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

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Whole grains & weight control

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Fruits, veggies, & weight control

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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

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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

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Moderate aerobicactivityincreases breathing and heart rate somewhat

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Vigorous aerobic activity greatly increases heart rate and breathing

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Limit screen time or watch and workout

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Get active

10 minutes

3timesa day

Short on time?

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3. Foods to reduce

Which foods should you eat less of in

your diet?

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5. The DGA2010 recommend we eat LESS:

A. Sodium

B. Solid fats

C. Added sugars

D. Refined grains

E. All of the above

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5. The DGA2010 recommend we eat LESS:

A. Sodium

B. Solid fats

C. Added sugars

D. Refined grains

E. All of the above

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Limit foodshigh in

sodium, added

sugars, and

refined grains

Photo courtesy of National Cancer Institute

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5151Photo courtesy of National Cancer Institute

Eatmore

nutrient-densefoods

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

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Nutrient-dense foods andbeverages include ALL:

• Vegetables/fruits• Whole grains• Seafood• Eggs• Dry beans/peas• Unsalted nuts/seeds• Fat-free/low-fat

milk/milk products• Lean meats/poultry

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Focus on consuming nutrient-dense foods and beverages

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

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

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

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Avoid Solid Fats and Added Sugars (SoFAS)

Solid

Fats

Added

Sugars

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Calories from solid fats and added sugars

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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%

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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

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Reducing

sodium

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7. Approximately how much ofour sodium comes from

processed foods?

A. 45%

B. 55%

C. 65%

D. 75%

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7. Approximately how much ofour sodium comes from

processed foods?

A. 45%

B. 55%

C. 65%

D. 75%

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8. How much sodium is ina teaspoon of salt?

A. 1,300 mg

B. 2,300 mg

C. 3,300 mg

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8. How much sodium is ina teaspoon of salt?

A. 1,300 mg

B. 2,300 mg

C. 3,300 mg

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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

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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

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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

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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

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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

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

A. 30 mg

B. 250 mg

C. 470 mg

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

A. 30 mg

B. 250 mg

C. 470 mg

Know the serving size YOU ate!

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Using the food label

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

A. Yes

B. No

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

A. Yes

B. No

Check food labels!

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

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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

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Reducing solid fats

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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

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Common solid fats

Commonoils

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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

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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

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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

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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

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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

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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

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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

Check nutrition labels for trans fats

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Effect of cholesterolis small compared to saturated and trans fats

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Reducing sugar

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Reduce intake of sugar-sweetened beverages by:

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• 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

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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

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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

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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 ...

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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 ...

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Reducing refined grains

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…includes pizza, grain-based desserts, tortillas, burritos, tacos, pasta and pasta dishes, rice and rice mixed dishes

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

A. 1/4

B. 1/3

C. 1/2

D. 3/4

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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

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4. Foods to increase

Foods that are important to include more of in your diet

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

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

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

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

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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 ...

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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 ...

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

A. Yes

B. No

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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”

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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

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(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

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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

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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

Make half your plate fruits & vegetables

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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

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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 ...

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All cooked beans and peas — for example:

• Kidney beans• Lentils• Chickpeas• Pinto beans

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

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Green peas Green beans

They’re in different vegetable subgroups

Pick a variety of vegetables from each of the DGA2010 vegetable subgroups

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23. Which is more nutrient-dense?

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

B. Whole milk

C. They are equally nutrient-dense

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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

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“Milk” group is now called “Dairy Products”

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

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

A. 3 ounces

B. 4 ounces

C. 6 ounces

D. 8 ounces

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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 and poultry

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“Meat & Beans”group is now called“Protein Foods”

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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

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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

Omega-3 fatty acid and mercury content in seafood

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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

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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

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Some final comments...

• “Eating patterns” over time

• Calories count

• Food is to be enjoyed!

“Eating pattern” vs. “total diet”

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• 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

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• 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!

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“Food is not nutritious untilits eaten.”   ~ Smarter Lunchrooms 2011

THE END

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“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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