pending Your Calorie Tips for Using the 2005

pending Your Calorie Tips for Using the 2005 Dietary Guidelines and My. Pyramid alary 1

Alice Henneman, MS, RD Lancaster County Extension Educator University of Nebraska Cooperative Extension Institute of Agriculture and Natural Resources University of Nebraska Cooperative Extension educational programs abide with the nondiscrimination policies of the University of Nebraska and the United States Department of Agriculture April 2005 2

Your presenter • Alice Henneman, Extension Educator & Registered Dietitian • UNL Cooperative Extension in Lancaster County • Web site: lancaster. unl. edu/food • Loves to eat! 3

Your presenter • Bev Benes, Senior Lecturer & Registered Dietitian • UNL Department of Nutrition and Health Sciences • Web site: www. eatrightnebraska. org • Also loves to eat! 4

• Dietary Guidelines place stronger emphasis than past guidelines on: – Decreasing calorie intake – Increasing physical activity • Interpreted to the public via My. Pyramid. gov www. healthierus. gov/dietaryguidelines http: //My. Pyramid. gov 5

• Encourage greater consumption of nutrient-dense foods – High in vitamins, minerals, fiber, and other nutrients – Low in calories 6

• Give more specific guidelines about the types and amounts of foods to eat 7

• Include a “discretionary calorie allowance” – Flexibility to eat foods and beverages with added fats, sugars, alcohol – Available if recommended nutrient intake is met without using full calorie allotment 8

GLOSSARY The Dietary Guidelines and My. Pyramid materials include the following terms … http: //www. mypyramid. gov/downloads/My. Pyramid_education_framework. pdf 9

Glossary: Food Guidance System “The Dietary Guidelines are a foundation of the Food Guidance System, which presents the science in a consumer-friendly form that helps people to be healthier by applying the science to their own lives. The Food Guidance System updates the Food Guide Pyramid, which was released in 1992. This new educational tool incorporates the updated 2005 Dietary Guidelines and makes recommendations on what and how much to eat. ” http: //www. health. gov/dietaryguidelines/dga 2005/faqs. htm 10

Glossary: daily food intake pattern Identifies types and amounts of foods recommended to be eaten daily that meet specific nutritional goals. Food Intake Patterns for the Food Guidance System provide recommendations at 12 calorie levels for amounts of food to eat from each food group, subgroup, oils, and the discretionary calorie allowance. http: //www. mypyramid. gov/downloads/My. Pyramid_education_framework. pdf 11

Glossary: nutrient-dense foods Nutrient-dense foods provide substantial amounts of vitamins and minerals and relatively fewer calories. http: //www. mypyramid. gov/downloads/My. Pyramid_education_framework. pdf 12

Glossary: estimated energy requirement (EER) The average dietary energy intake that will maintain energy balance in a healthy person of a given gender, age, weight, height, and physical activity level. Calorie levels for the food intake patterns were matched to age/sex groups using EERs for a person of average height, healthy weight, and sedentary activity level in each age/sex group. The sedentary level was selected in order to not overestimate calorie needs http: //www. mypyramid. gov/downloads/My. Pyramid_education_framework. pdf 13

EER formulas • Male 24 mos. : EER=(89*WT-100)+20 • Female 24 mos. : EER=(89*WT-100)+20 • Male 3 -8: EER=88. 5 (61. 9*AGE)+PA*(26. 7*WT+903*HT)+20 • Female 3 -8: EER=135. 3 -(30. 8*AGE)+PA*(10*WT+934*HT)+20 • Male 9 -18: EER=88. 5 -(61. 9*AGE)+PA*(26. 7*WT+903*HT)+25 • Female 9 -18: EER=135. 3 -(30. 8*AGE)+PA*(10*WT+934*HT)+25 • Adult males: EER=662 -(9. 53*AGE)+PA*(15. 91*WT+539. 6*HT) • Adult females: EER=354 -(6. 91*AGE)+PA*(9. 36*WT+726*HT) Note: Heights (HT) are in meters, weights (WT) in kilograms. Physical activity (PA) coefficients for sedentary, low active, and active levels of physical activity are: Activity Level Sedentary Low Active MALES Active PA Coefficient 3 to 18 years old 1. 00 1. 13 1. 26 Adults 19 and older 1. 00 1. 11 1. 25 FEMALES PA Coefficient 3 to 18 years old 1. 00 1. 16 1. 31 Adults 19 and older 1. 00 1. 12 1. 27 For more information: http: //www. mypyramid. gov/professionals/pdf_framework. html 14

Calculate EER: My. Pyramid. gov 15

Calculation results are personalized More information available 16

Glossary: discretionary calorie allowance The balance of calories remaining in a person’s allowance, or EER, after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of foods in low-fat or no added sugar forms. http: //www. mypyramid. gov/downloads/My. Pyramid_education_framework. pdf 17

Glossary: ounce-equivalent In the grains food group, the amount of a food counted as equal to a one-ounce slice of bread. In the meat, poultry, fish, dry beans, eggs, and nuts food group, the amount of food counted as equal to one ounce of cooked meat, poultry or fish. http: //www. mypyramid. gov/downloads/My. Pyramid_education_framework. pdf 18

Ounce equivalent charts IMPORTANT: Note Meats and Beans group changes — based on calories — from ½ to ¼ cup cooked dry beans and peas; from 2 to 1 tablespoon peanut butter; from 1 to ½ oz. nuts and seeds. Remember: Part of total 19 protein comes from the Milk and Grains groups.

Glossary: whole grains Foods made from the entire grain seed, usually called the kernel, which consists of the bran, germ, and endosperm. If the kernel has been cracked, crushed, or flaked, it must retain nearly the same relative proportions of bran, germ, and endosperm as the original grain in order to be called whole grain. Picture: My. Pyramid Grain Foods Gallery http: //www. mypyramid. gov/downloads/My. Pyramid_education_framework. pdf 20

Glossary: added sugars Sugars and syrups that are added to foods during processing or preparation. Added sugars do not include naturally occurring sugars such as those that occur in milk and fruits. http: //www. mypyramid. gov/downloads/My. Pyramid_education_framework. pdf 21

Spending your “calorie salary” • Think of 2005 Dietary Guidelines and My. Pyramid as a calorie salary” • Plan calories the same as major expenses — a car, house, vacation, etc. • 4 “budgeting” steps follow… 22

tep 1. Stay within your budget 100 extra calories per day 10 pound weight gain per year 23

Examples of 100 calories • 2/3 can of a regular soft drink or beer 24

Examples of 100 calories • 2 tablespoons maple syrup • 1 tablespoon butter or margarine • 2 tablespoons jelly or jam 25

Examples of 100 calories • 10 large jelly beans (1 ounce) 26

Recommended calorie levels • 2000 calorie level reference amount – Consistent with the Nutrition Facts Panel – Actual amount varies by individual • • Age Gender Activity level Whether trying to lose or gain weight • More Nutrition Facts information: www. cfsan. fda. gov/~dms/foodlab. html 27

Eating patterns • Two sample eating plans – USDA Food Guide (revised); represented by My. Pyramid materials – DASH Eating Plan • Originally developed to help treat/prevent hypertension • Consistent with 2005 Dietary Guidelines • Similar nutrient profiles – USDA: nutrient content estimates for each food group and subgroup based on population-weighted food intakes – DASH: selected foods for a sample 7 -day menu food intakes • Range of calorie levels (12 for My. Pyramid) www. health. gov/dietaryguidelines/dga 2005/document 28

29 http: //www. health. gov/dietaryguidelines/dga 2005/document/pdf/Chapter 2. pdf

30 http: //www. health. gov/dietaryguidelines/dga 2005/document/pdf/Chapter 2. pdf

My. Pyramid Mini-Poster Gives amounts for a 2, 000 calorie diet (individual sheets for all 12 levels also are available) http: //www. mypyramid. gov/downloads/miniposter. pdf 31

tep 2. Choose the most value for calorie salary • A great-looking car with bad brakes and a faulty heating/cooling system offers little value if it: – Wipes out our budget AND – Provides undependable transportation 32

• Foods that do little to meet nutrient needs — even if they’re within our calorie salary — can put our health at risk! 33

What about the cost in dollars and cents of following the Dietary Guidelines? 34

• “Each year, over $33 billion in medical costs and $9 billion in lost productivity due to heart disease, cancer, stroke, and diabetes are attributed to diet. ” http: //www. cdc. gov/nccdphp/pe_factsheets/pe_pa. htm August 2003, retrieved 3/5/05 35

Cost of pills/month* • High cholesterol – $95 to $100 • Diabetes – $125 to $150 • High blood pressure – $40 to $50 Diet may help eliminate the need for medications for some people * Costs vary with type of medication and may be more or less than these amounts 36

“Pills” vs. food: ever see side effects on a food label? • • • Dizziness Nausea Blurred vision Muscle cramps Headache Constipation Breathing difficulties Insomnia Decreased sex drive Tremors 37

Eureka! I’ve created a supplement that gives you all the vitamins and minerals you need. The only problem is … 38

Packaging! 39

Food synergy • First International Conference on Food Synergy, 2001. “… theme … was the complex nature of foods and the many additive and synergistic interactions that occur among food constituents — fiber, nutrients, and phytochemicals — that impact disease risk. Speakers emphasized the importance of researching the effects of multiple, rather than singular, dietary changes. …little doubt that it is time to pay more attention to foods themselves, as packages of nutrients, and to overall dietary patterns. ” http: //www. 5 aday. com/html/research/consensus_highlights. php 40

Food synergy: DASH diet • “The DASH trial demonstrated … fruit and vegetable consumption lowers blood pressure, … adding low-fat, high-calcium foods to a diet high in fruits and vegetables further lowers blood pressure, and … even greater reductions occur when sodium intake is restricted. ” http: //www. 5 aday. com/html/research/consensus_highlights. php 41

How much do Americans pay for fruits and vegetables? • “Among the 69 forms of fruits and 85 forms of vegetables included in the analysis, more than half were estimated to cost 25 cents or less per serving in 1999, and 86 percent of all vegetables and 78 percent of all fruit cost less than 50 cents a Prices compared for 16 serving. ” fruits and 20 vegetables http: //www. ers. usda. gov/publications/aib 790/ 42

ost of fruits and vegetables “This study uses 1999 prices, so today’s prices would be about 10 percent higher on average. ” October 2004 http: //www. ers. usda. gov/Amber. Waves/september 04/Findings/Fruit. Veg. htm 43

ost of fruits and vegetables • “That’s 127 different ways to eat a serving of fruits and vegetables for less than the price of a 3 ounce candy bar. In fact, consumers can meet the FGP recommendations of three servings of fruits and four servings of vegetables daily for as little as 64 cents. ” (NOTE: 70+ cents adjusted for today’s dollars. My. Pyramid recommends an additional serving of fruits and of vegetables at the 2, 000 calorie level which increases the cost to 90 cents. ) http: //www. ers. usda. gov/publications/aib 790/ 44

ost of fruits and vegetables • “Since this represents only 12 percent of daily food expenditures person in 1999, consumers still have 88 percent of their food dollar left to purchase the other three food groups. (Even low-income households have 84 percent of their food dollar left. )” http: //www. ers. usda. gov/publications/aib 790/ 45

ost of fruits and vegetables • “Although cost differences among fresh and processed forms were generally small, our study also found that after adjusting for waste and serving size, 63 percent of fruits and 57 percent of vegetables were cheapest in their fresh form. ” http: //www. ers. usda. gov/publications/aib 790/ 46

Cost difference discoveries • Cost of “eating” vs. “buying” varied – Weight of canned foods included packing liquid – Dried fruits cost more/pound but serving size was ¼ vs. ½ cup • Most of price differences was less than 25 cents between different forms of fruits/vegetables http: //www. ers. usda. gov/publications/aib 790/ 47

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Gains with whole grains • “Refined grains have been milled—the bran and germ are removed. This process also removes much of the B vitamins, iron, and dietary fiber. …Some refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to most enriched grains. ” http: //www. pueblo. gsa. gov/cic_text/food/grain/train. pdf 54

More for your dollars with dairy! Average sugar in one 12 -ounce non-diet soft drink (10 teaspoons). Calories: 150 55

What’s your latte factortm? If a person saved just $5 a day by forgoing a fancy latte and muffin (or something else equal to $5), and invested it with a 10% annual return — in 41 years the total would be $1, 000! ~ David Bach in The Automatic Millionaire 56

Could you afford to care for your car like you care for your body? Images, copyright 2000, Food and Health Communications, Inc. http: //www. foodandhealth. com from the Low-Carb Fad Diet Presentation Kit and Health. Clips Clip Art Collection 57

Food groups to encourage 1. Sufficient fruits and vegetables 2. Variety of fruits and vegetables 3. Whole grains 4. Dairy products http: //www. health. gov/dietaryguidelines/dga 2005/recommendations. htm 58

Recommendations 1 & 2: fruits and vegetables 1. Consume a sufficient amount of fruits and vegetables while staying within energy needs 2. Choose a variety of fruits and vegetables each day 59

Focus on fruits • Eat 2 cups of fruits per day for a 2, 000 diet • Select fresh, frozen, canned, or dried fruit, rather than drinking fruit juice, for most of fruit choices 60

Vary your veggies • Eat 2 -1/2 cups of vegetables per day for a 2, 000 calorie diet • Select from all 5 vegetable SUBGROUPS several times a week 61

Subgroup 1: dark green vegetables • Broccoli • Spinach • Most greens — spinach, collards, turnip greens, kale, beet, mustard greens • Green leaf and romaine lettuce 62

Subgroup 2. orange vegetables • • Carrots Sweet potatoes Winter squash Pumpkin 63

Subgroup 3. legumes • Dry beans and peas such as — – – – – Chickpeas Pinto beans Kidney beans Black beans Garbanzo beans Soybeans Split peas Lentils The USDA Food Guide includes dry beans, peas and soybeans in the meats and beans group as well as the vegetable group; however count them only in one group. 64

Subgroup 4. starchy vegetables • White potatoes • Corn • Green peas 65

Subgroup 5. other vegetables • • • Tomatoes Cabbage Celery Cucumber Lettuce Onions Peppers Green beans Cauliflower Mushrooms Summer squash 66

“For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas. ” ~Janice M. Horowitz, TIME, January 12, 2002 67

Recommendation 3: grains • Make at least half of grains whole grain – Consume 3 or more one-ounce equivalents of whole-grain products daily (for a 2, 000 calorie diet) • The rest of grains should come from enriched or wholegrain products 68

Whole grains • • • • Whole wheat Whole oats/oatmeal Whole-grain corn Popcorn Brown & wild rice Whole rye Whole-grain barley Buckwheat Tritacale Bulgur (cracked wheat) Millet Quinoa Sorghum 69

Recommendation 4: dairy • Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products – Children ages 2 to 8: 2 cups per day – Children ages 9 & up: 3 cups per day 70

Dairy products Serving sizes: • 8 oz. milk • 1 cup yogurt • 1 -1/2 oz. cheese Photo source: National Dairy Council® 71

For lactose intolerant • Eat small portions of dairy foods; gradually increase amount • Combine dairy foods with other foods • Try non-milk dairy foods – Cheeses – Yogurt made with live, active bacteria • Pre-digest lactose – Lactose-hydrolyzed milk – Commercial lactase preparations (capsules, chewable tablets, solutions) 72

Supplements vs. food • Dairy products contain additional nutrients and confer benefits not available from calcium-fortified foods and supplements 73

Food synergy: dairy In a recent study, individuals were placed on one of three diets: one low in calcium and dairy, one with calcium supplements but low in dairy and one with 3 daily servings of dairy. Each person consumed a diet that was 500 calories lower than their actual caloric needs. After 24 weeks, those on the high-dairy diet on average lost the greatest amount of body weight and body fat. Zemel MB, et al. Dietary calcium and dairy products accelerate weight and fat loss 74 during energy restriction in obese adults. Obesity Research. 2004; 12(4): 582 -590.

Considerations: other food groups 75

Go lean for protein • Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices — with more fish, beans, peas, nuts, and seeds. 76 Includes section on vegetarian diets

Oils are in! • Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. Oils are the major source of MUFAs and PUFAs in the diet. PUFAs contain some fatty acids that are necessary for health — called “essential fatty acids. ” Because oils contain these essential fatty acids, there is an allowance for oils in the food guide separate from the discretionary calorie allowance. 77

Acceptable oils • Oils are fats that are liquid • Some oils are used at room temperature, like mainly as flavorings, such the vegetable oils used in as walnut oil and sesame cooking. Oils come from oil. A number of foods are many different plants and naturally high in oils, like: from fish. Some common – nuts oils are: – olives – – – – canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil – some fish – avocados • Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. 78

Determining oil intake Amount is determined by age, sex & activity level. Chart gives amount for sedentary lifestyle; ranges from about 5 to 7 teaspoons. 79

RESOURCE: Consumer brochure (12 pages) 80 http: //www. health. gov/dietaryguidelines/dga 2005/document/pdf/brochure. pdf

tep 3. Spend on “extras” after the necessities are purchased • More FUN to buy expensive furniture than spend on home maintenance • NOT FUN if house deteriorates over time 81

“Extras” — discretionary calories • The discretionary calorie allowance is the remaining amount of calories in each calorie level after nutrient-dense forms of foods in each food group are selected. 82

Discretionary calories: USDA Food Guide in Dietary Guidelines Calorie level Discretionary calories 1, 600 1, 800 132 195 2, 000 2, 200 267 290 2, 400 2, 600 2, 800 3, 000 3, 200 362 410 426 512 648 Example of division of discretionary calories between solid fats and added sugars Solid fats 11 g 15 g 18 g 19 g 22 g 24 g 29 g 34 g Added sugars 12 g 20 g 32 g 36 g 48 g 56 g 60 g 72 g 96 g 3 tsp 5 tsp 8 tsp 9 tsp 12 tsp 14 tsp 15 tsp 18 tsp 24 tsp 83 http: //www. health. gov/dietaryguidelines/dga 2005/document/html/appendix. A. htm

Source: My. Pyramid. gov 84

My. Pyramid solid fat examples 85

More discretionary calories examples 86

Nutrient-dense vs. discretionary • Nutrient-dense foods (used to meet recommended number of foods) are: – Lowest fat form – No added sugar • Milk/natural fruit sugars are OK • Discretionary calories may be used for: – Higher fat forms of food – Foods with added sugar – Adding oil, solid fat or sugar to foods or beverages – Alcohol (in MODERATION) – Increased intake of basic food groups • Most solid fats/all sugar calories are discretionary calories 87

Drinking in moderation • Moderation is no more than – One drink per day for women – Two drinks per day for men • Reflects difference between the sexes in weight and metabolism • Count as a drink 12 oz. 5 oz. – 12 ounces of regular beer (150 calories) – 5 ounces of wine (100 calories) – 1. 5 ounces of 80 -proof distilled spirits (100 calories) 1. 5 oz. 88

People who should avoid alcohol • Those who cannot restrict their alcohol intake • Women of childbearing age who may become pregnant • Pregnant and lactating women • Children and adolescents • Individuals taking medications that can interact with alcohol and those with specific medical conditions • Individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery 89

Discretionary calories: DASH Eating Plan Food Group Sweets should be low in fat Daily Servings/Calorie Level (Except as Noted) 1, 600 2, 000 2, 600 3, 100 0 5/week 2 2 Serving Sizes Examples - Tbsp sugar, jelly or jam - 1/2 oz. jelly beans - 8 oz. lemonade Maple syrup, sugar, jelly, jam, fruitflavored gelatin, jelly beans, hard candy, fruit NOTE: The USDA Food Guide differs from the DASH Eating Plan by listing solid fats with discretionary calories 90

Pleasure of a kiss uwadmnweb. uwyo. edu/Win. The. Rockies/kiss. html 91

tep 4. Plan a budget for YOU • Fine-tune what you’re already eating to meet dietary guidelines • Compare diet to My. Pyramid Food Guidance System or DASH diet 92

Anatomy of My. Pyramid USDA’S new My. Pyramid symbolizes a simple, personalized approach to remind consumers to make healthy food choices and to be active every day. 93

Anatomy of My. Pyramid ACTIVITY Represented by the steps and the person climbing them. 94

Anatomy of My. Pyramid MODERATION Each food group narrows toward the top. The base represents foods with little or no solid fats or added sugars, which should be selected more often. The narrower top stands for foods containing more sugars and solid fats. You can eat more of these if you’re more active. 95

Anatomy of My. Pyramid PERSONALIZATION The person on the steps, slogan and URL stress finding the amount of foods YOU need daily. 96

Anatomy of My. Pyramid PROPORTIONALITY The different food group bands are shown by different widths. The widths are just a general guide to proportions. 97

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Anatomy of My. Pyramid GRADUAL IMPROVEMENT Suggested by the slogan, suggesting people can take small steps to improve diet and lifestyle each day. 99

My. Pyramid. gov homepage 100

Putting My. Pyramid into Practice 101

Situation 1 • SITUATION: You’re already eating a low number of calories and are still struggling to lose weight • FINE-TUNE: Kick up the level of physical activity 102

A sample activity program • Stair. WELL to Better Health: A Worksite Intervention • Centers for Disease Control and Prevention • www. cdc. gov/nccdphp/dnpa/ stairwell/index. htm 103

“ A man’s health can be judged by which he takes two at a time — pills or stairs. ” ~Joan Welsh 104

Situation 2 • SITUATION: Combined fruit and vegetable intake is several servings below recommendations • FINE-TUNE: Eat larger servings, snack on fruits and vegetables My Favorite Smoothie (serves 1) • 1 cup unsweetened, frozen raspberries • 3/4 cup orange juice • 1/2 cup fruit-flavored, low-fat or non-fat yogurt Blend all ingredients well in blender. Enjoy! 105

Situation 3 • SITUATION: Less than half of grain group servings are whole-grain Photo courtesy of www. usarice. com • FINE-TUNE: Look for whole-grain alternatives to grains you’re already eating 106

Situation 4 • SITUATION: There’s a lack of variety in your vegetables • FINE-TUNE: Add extras to salads, such as – Red or green peppers – Thawed frozen green peas Include a package of mixed vegetables when shopping for vegetables 107

Spend your calorie salary wisely “Eating right is vital to promoting health and reducing the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. ” www. healthierus. gov/nutrition. html 108

“Money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied. ” ~Charles Caleb Colton 109

“Our health always seems much more valuable after we lose it. ” ~Author unknown 110

“The first wealth is health. ” ~Ralph Waldo Emerson 111