Download Dietary Guidelines for Americans, 2010

Dietary Guidelines for Americans, 2010 Recommendations for those with Diabetes Control Diabetes for Life March, 2012 Debra E. Schroeder UNL Extension Educator Chronic diseases are taking a heavy toll on the health of Americans. In addition to having high rates of cancer and
osteoporosis, 30% of Americans have cardiovascular disease, 34% have high blood pressure, 11% have diabetes
and 35% have pre-diabetes. These numbers lend urgency to the Dietary Guidelines for Americans, 2010 special
emphasis on two themes, both of which apply especially to people with diabetes or pre-diabetes. Those themes are:
maintain calorie balance over time to achieve and sustain a healthy weight, and focus on consuming nutrient-dense
foods and beverages.
Dietary Guidelines for Americans, 2010
• One of the most reliable sources for nutrition
advise
• Research based
• Emphasizes making healthy food choices
which is now crucially important as the U.S.
is experiencing rising rates of chronic
disease, disability, and death related to poor
diet and lack of physical activity
Dietary Guidelines at a Glance
• Balance your “calories in” with your
“calories out” to manage your weight
• Increase your intake of nutrient-dense foods
such as fruits, vegetables, whole grains, low
–fat dairy products and protein foods and
healthy oils and fats
• Reduce your intake of sodium, solid fats,
added sugars, refined grains and alcohol
• Adopt a healthy eating pattern, selecting
foods that meet both your nutrient and calorie
needs and follow food safety
recommendations to avoid illness
Maintain Calorie Balance
• Calorie balance is the balance between
calories consumed in foods and beverages
and calories expended through physical
activity.
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Calorie balance over time is the key to
weight management over time.
To lose weight, you must either consume
fewer calories or increase your physical
activity – or for the greatest effect, both.
Participants in the landmark Diabetes
Prevention Program with a high risk of
developing Type 2 diabetes were found to be
58% less likely to actually develop diabetes
if they lost 7% of their body weight and were
physically active for 150 minutes per week.
Focus on Nutrient-Dense Foods and Beverages
• Nutrient-dense foods and beverages are those
that pack vitamins, minerals and other
healthful substances into relatively few
calories.
• Vegetables, fruits, whole grains, seafood,
eggs, beans and peas, unsalted nuts and
seeds, fat-free and low-fat dairy products,
and lean meats and poultry are nutrient-dense
foods---when prepared without added salt,
solid fats and sugars.
• Some nutrient-dense foods are also sources
of carbohydrates. You can make every bite
count by choosing foods that are nutrientdense rather than those high in sodium or
have high percentage of calories from solid
fats, added sugars or refined grains.
Balancing Calories to Manage Weight
• Estimated calorie needs for adults range from
1,600 to 2,400 per day for women and 2,000
to 3,000 for men per day.
• Plan ahead to make better food choices.
• Becoming overly hungry causes people to
make poor food choices.
• By planning ahead one has healthy meals and
snack available at home and on the go.
• Track food and calorie intake.
• Tracking can help make you more aware of
what you are consuming so that you can
evaluate your choices and make changes.
• Resources: Calorie King or on-line food
planner: www.choosemyplate.gov click on
“interactive tools.”
• Reduce portion sizes, especially of high
calorie foods:
o Use smaller plates
o Portion out smaller amounts of highcalorie foods
o Replace large servings of high
calorie foods with lower calorie
choices such as fresh fruit
• Physical activity is important in balancing
the calorie equation.
o People with diabetes are advised to
perform 150 minutes of exercise per
week of moderate-intense aerobic
activity—brisk walking, dancing or
biking.
o People with Type 2 diabetes are
additionally encouraged to engage in
resistance training three times per
week.
o Always check with your doctor to
evaluate health risks before
embarking on a new physical
activity.
o Remember every bite counts!
Foods and Nutrients to Increase
• Increase your intake of vegetables, fruits,
whole grains, fat-free and low-fat dairy,
seafood, lean meats and poultry, eggs, beans
and peas, nuts and seeds.
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Vegetables and fruits are relative low in
calories, contain a variety of health
promoting nutrients and are associated with
reduced risk of chronic conditions such as
high blood pressure, cardiovascular disease
and diabetes.
Increase your intake of whole grains by
replacing refined products. Whole grains
help prevent spikes in blood glucose after
meals.
Drink fat-free (skim) or low-fat (1%) rather
than reduced fat (2%) or whole milk.
Try to eat seafood in place of meat and
poultry twice a week.
Select the leanest varieties of meat and
poultry. Drain the fat from ground meat after
cooking.
Foods and Substances to Reduce
• Americans—including those with diabetes—
consume too much sodium, solid fats, added
sugars, and refined grains, all of which may
increase the risk of chronic diseases.
• Excessive alcohol intake is a health concern.
• Those who have been diagnosed with
diabetes are advised to consume no more
than 1500 milligrams of sodium per day.
• Consume less than 10% of total dietary
calories from saturated fat, consume less than
300 mg per day of dietary cholesterol, and
keep trans fat consumption as low as
possible.
• Choose soft margarines, use vegetables oils
such as olive, canola, corn, safflower, and
sunflower oil rather than solid fats when
baking; and using only small amounts of fat
and oil in cooking.
• Americans are consuming almost 35% of
caloric intake or nearly 800 calories per day
from SoFAS. SoFAS is an acronym for solid
fats and added sugars. It is recommended
that no more than 5% to 10% of total dietary
calories come from SoFAS.
• SoFAS in the form of solid fats are found in
cakes, cookies, pastries, ice cream, cheeses,
and processed and fatty meats. Added sugars
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are found in regular soft drinks, sports drinks,
desserts, sugar-sweetened fruit drinks and
candy.
Cut back of SoFAS with low-fat cooking
methods such as steaming and broiling;
select lean meats and poultry; choose fat-free
or low-fat dairy products: drink water, 100%
fruit juice, or unsweetened tea or coffee in
place of sugar sweetened drinks.
Moderate drinking (no more than one drink
per day for women and two drinks for men)
is associated with a lower risk of
cardiovascular disease and may have other
health benefits.
However, the potential benefits are not
compelling enough to recommend someone
begin to drink, particularly in light of the
risks associated with alcohol consumption.
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If you do drink alcohol, beware of the calorie
and carbohydrate content of drinks—
especially those made with mixers and of the
potential for hypoglycemia after drinking,
especially if you take insulin or a drug that
increases insulin production (such as
glyburide, glipizide or glimepiride).
Resource: www.choosemyplate.gov and
click on printed materials
The average American eating pattern currently bears
little resemblance to these dietary recommendations.
What can you do? Start by preparing healthy meals
and snacks for yourself and your family. Support
access to healthy foods in your community by
purchasing healthy food choices in your grocery
stores, in restaurants and shopping at farmer’s
markets.
References
Ahmed, Selena, and Jeffrey Blumberg, “Eggs and Evidence-Based Nutrition in the Dietary Guidelines for Americans, 2010”,
Nutrition Close-Up, Egg Nutrition Center, Winter/Spring 2011, p. 1, 5.
Bortz, Walter, “Choose My Plate: Protein”, Diabetes Wellness News, September, 2011, Vol. 17, No. 9, p. 2.
Bortz, Walter, “Choose My Plate: Vegetables”, Diabetes Wellness News, November, 2011, Vol. 17, No. 11, p. 2-3.
Dietary Guidelines for Americans 2010, U. S. Department of Agriculture and U. S. Department of Health and Human Services, 7th
Edition, December 2010, USDA Publication number: Home and Garden Bulletin No. 232, HHS Publication number:
HHS-ODPHP-2010-DGA-A.
Geil, Patti, “Dietary Guidelines for Americans, 2010, Revised Recommendations for a Healthier Plate”, Diabetes Self Management,
September/October, 2011, p. 28-34.
Henneman, Alice, “What You Should Know about the Dietary Guidelines for Americans, 2010”, cited 1 March 2012 at
www.food.unl.edu .
Dietary Guidelines for Americans, 2010
Recommendations for those with Diabetes
Major Points
1. ____________________________is research based and one of the most reliable sources for nutrition advise.
2. ________________________is the balance between calories consumed in foods and beverages and calories
expended through physical activity.
3. To lose weight, you must either consume fewer _________________or increase your_________
_______________ – or for the greatest effect, ________________.
4. A weight loss of as little as ____________enhanced with at least _________ minutes per week of physical
activity can reduce the risk of developing diabetes.
5. _____________________foods and beverages are those that pack vitamins, minerals and other healthful
substances into relatively few calories.
6. Make every bite count by choosing foods that are nutrient-dense rather than those high in
______________________in sodium or have high percentage of calories from solid fats, added sugars or
refined grains.
7. Reduce ______________________ sizes.
8. ____________________________your intake of vegetables, fruits, whole grains, fat-free and low-fat dairy,
seafood, lean meats and poultry, eggs, beans and peas, nuts and seeds.
9. Consume _______________________foods that are high in sodium, solid fats, added sugars, and refined grains
and for those who drink, consume alcohol in moderation.
10. Those who have been diagnosed with diabetes are advised to consume no more than
_______________milligrams of sodium per day.
11. Americans are consuming almost 35% of caloric intake or nearly 800 calories per day from SoFAS.
_______________is an acronym for solid fats and added sugars. It is recommended that no more than 5% to
10% of total dietary calories.
12. Cut back on ____________with low-fat cooking methods such as steaming and broiling; electing lean meats
and poultry; choosing fat-free or low-fat dairy products: drinking water, 100% fruit juice, or unsweetened tea or
coffee in place of sugar sweetened drinks.