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Provided Courtesy of Nutrition411.com 2010 Dietary Guidelines: What’s New and What You Need to Know Contributed by Jen Spilotro, MS, RD, LDN Updated by Nutrition411.com staff Review Date 3/14 G-1627 2010 Dietary Guidelines • For the first time ever, the Dietary Guidelines for Americans targets specific population groups who are at increased risk for chronic diseases: − 23 key recommendations for the general population − 6 key recommendations for subpopulation groups • Three key messages focus on consuming nutrient-dense foods and beverages, while staying within calorie needs Three Key Messages 1. Balancing calories: − Enjoy your food, but stay within your needs 2. Foods to increase: − Make one-half of your plate fruits and vegetables 3. Foods to reduce: − Reduce sodium and fats, which are among several foods and food components mentioned because of their links to serious health conditions, such as heart disease and hypertension 1. Balancing Calories • Find substitutions: − Replace high-calorie foods and beverages with ones that are lower in calories • Monitor what you eat: − Know about portion sizes − Use caution when eating out Avoid Oversized Portions • Understand that people eat and drink more when they are given larger amounts • Downsize your portion size • Eat off smaller plates and/or serve smaller portions at home When Eating Out • Order a small-sized option (when possible) • Share a meal or take part of your meal home • Consider asking for a to-go box right away, and put half of your meal away, so you cannot see it • Review the calorie content of foods and beverages offered and choose the lower-calorie options • Check calorie information listed in pamphlets, on food wrappers, or online 2. Foods to Increase • Focus on the positive • Add low-calorie, nutrient-dense foods to your diet: − Whole grains − Vegetables and fruits − Low-fat or fat-free milk, yogurt, and cheese or fortified soy beverages − Vegetable oils, such as canola, corn, olive, peanut, and soybean − Seafood—8 ounces/week 3. Foods to Reduce • Foods to limit from your diet: − Added sugars, specifically beverages − Solid fats, including trans fats − Refined grains − Sodium Sugar Recommendations • Drink water instead of sugary beverages Sodium Recommendations • Reduce daily sodium intake to less than 2300 milligrams (mg)/day • Further reduce intake to 1500 mg if you: − Are African American − Have hypertension, diabetes, or chronic kidney disease − Are 51 years of age or older RD/RDN Recommendations • Achieve behavior change through education and successful messages about calories: – Know your number – Count calories • Incorporate nutrient-rich foods and portion control on a regular basis • Focus on the positive! RD=registered dietitian, RDN=registered dietitian nutritionist References Food & Culinary Professionals, American Dietetic Association. 2010 Dietary Guidelines Alliance Consumer Research—Communicating Effective Messages to Consumers in Restaurants and Food Service. Webinar presented March 18, 2011. US Dept of Agriculture, US Dept of Health and Human Services. Dietary Guidelines for Americans 2010. 7th ed. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyD oc/PolicyDoc.pdf. Washington, DC: US Government Printing Office; December 2010. Accessed March 22, 2014. US Dept of Agriculture, US Dept of Health and Human Services. Dietary Guidelines 2010: Selected Messages for Consumers. Center for Nutrition Policy and Promotion, US Dept of Agriculture Web site. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyD oc/SelectedMessages.pdf. Published January 2011. Accessed March 22, 2014.