Dietary Guidelines 2020-2025

caffeine

1. 3-5 8-oz cups (up to 400 mg) of coffee per day. 2. individuals who do not consume caffeinated coffee or other caffeinated beverages are not encouraged to incorporate them into their eating pattern 3. caffeinated beverages may contain added calories from cream, whole or 2% milk, creamer, and added sugars, which should be limited

shifts to align with healthy eating patterns

1. > veggies in mixed dishes while < the amts of refined grains or meats high in saturated fat and/or sodium 2. incorporating seafood in meals 2x/week in place of meat, poultry, or eggs 3. using veggie oil in place of solid fats when cooking, and using oil-based dressings and spreads on foods instead of those made from solid fats 4. choosing beverages with no added sugars, such as water 5. using the Nutrition Facts label to compare sodium content of foods and choosing the product with less sodium

key elements of healthy eating patterns

1. a variety of vegetables from all of the subgroups - dark green, red and orange, legumes (beans and peas), starchy and other 2. fruits, especially whole fruits 3. grains, at least half of which are whole grains 4. fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages. 5. a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seed, and soy product 6. oils 7. *healthy eating pattern limits: Saturated fats and trans fats, added sugars, and Na+*

ages 14-18

1. adolescents 2. females require about 1,800 to 2,400 cal/d 3. ales require about 2,000 to 3,200 cal/d 4. limit added sugar to <10% total calories 5. limit saturated fat to <10% total calories 6. limit sodium to 2300 mg/d

children: age 2-8

1. ages 2-4: females require about 1,000 to 1,400 cal/d; males require about 1,000 to 1,600 cal/day. 2. ages 5-8: females require about 1,200 to 1,800 cal/d; males require about 1,200 to 2,000 cal/d 3. limit added sugar to <10% total calories 4. limit saturated fat to <10% total calories 5. limit sodium to 1200 mg/d-1500 mg/d (ages 2-4, 5-8 respectively)

principles of healthy eating patterns

1. an eating pattern represents the totality of all foods and beverages consumed 2. nutritional needs should be met primarily from foods 3. healthy eating patterns are adaptable

age 12-23 mos

1. cals average 700-1000 cal /d 2. choose fish low in methylmercury (smaller fish) 3. no limit to fats under 23 mos 4. limit sodium: < 1200 mg 5. avoid added sugars

responsive feeding: signs of fullness (birth - 5 mo)

1. closes mouth 2. turns head away from breast or bottle 3. relaxes hands

specified limits can help individuals achieve healthy eating patterns within calorie limits

1. consume < 10% of calories per day from added sugars 2. consume < 10% of calories per day from saturated fats 3. consume < 2,300 mg per day of sodium 4. ETOH - women: up to one drink/d - men-up to two drinks/d 5. meet the Physical Activity Guidelines for Americans

ages 31-59

1. females require about 1,600 to 2,200 cal/d 2. ,ales require about 2,200 to 3,000 cal/d 3. limit added sugar to <10% total calories 4. limit saturated fat to <10% total calories 5. limit sodium to 2300 mg/d

ages 60+

1. females require about 1,600 to 2,200 cal/day 2. males require about 2,000 to 2,600 cal/d 3. limit added sugar to <10% total calories 4. limit saturated fat to <10% total calories 5. limit sodium to 2300 mg/d

ages 19-30

1. females require about 1,800 to 2,400 cal/d 2. males require about 2,400 to 3,000 cal/d

age birth to 12 mos

1. first 6 mos of life: exclusively feed infants human milk 2. 4-6 mo - human milk - start supplemental vitamin D beginning soon after birth 3. at about 6 mo: introduce nutrient-dense complementary foods 4. 6 mo - 1 yr: introduce potentially allergenic foods along with other complementary foods

vitamins in prenatals

1. folate/folic acid 400-800 mcg/d 2. iron 3. iodine 4. vitamin D

an eating pattern represents the totality of all foods and beverages consumed

1. it is more than the sum of its parts 2. the totality of what individuals habitually eat and drink act synergistically in relation to health

ages 9-13

1. late childhood and early adolescence stage 2. females require about 1,400 to 2,200 cal/d 3. males require about 1,600 to 2,600 cal/d 4. limit added sugar to <10% total calories 5. limit saturated fat to <10% total calories 6. limit sodium to 1800 mg/d

pregnancy

1. no ETOH 2. limit fish 3. cook foods well 4. limit caffeine to 300 mg/d 5. ensure prenatal vitamins, ideally 3 mo. before conception

aims to

1. promote health 2. prevent chronic disease 3. help people reach and maintain a healthy weight

responsive feeding: signs of fullness (age 6-23 mo)

1. pushes food away 2. closes his or her mouth when food is offered 3. turns his or her head away from food 4. uses hand motions or makes sounds to let you know he or she is still full

responsive feeding: signs of hunger (birth - 5 mo)

1. puts hands to mouth 2. turns head toward breast or bottle 3. puckers, smacks, or licks lips has clenched hands 4. has clenched hands

responsive feeding: signs of hunger (age 6-23 mo)

1. reaches for or points to food 2. opens his or her mouth when offered a spoon or food 3. gets excited when he or she sees food 4. uses hand motions or makes sounds to let you know he or she is still hungry

supporting health eating patterns

1. social and cultural norms of patient 2. sectors 3. settings 4. individual factors 5. looking at food and beverage intake + physical activity

examples of nutrient dense foods

1. vegetables and fruits 2. whole grains 3. seafood 4. eggs 5. beans & peas 6. unsalted nuts and seeds 7. lean meats and poultry

nutrient density

a characteristic of foods and beverages that provide vitamins, minerals, and other substances that contribute to adequate nutrient intakes or may have positive health effects, with little or no solid fats and added sugars, refined starches, and sodium

variety

a diverse assortment of foods and beverages across and within all food groups and subgroups selected to fulfill the recommended amounts without exceeding the limits for calories and other dietary components

healthy eating patterns are adaptable

eating patterns can be tailored to the individual's socio-cultural and personal preferences

supporting health eating patterns leads to...

health outcomes

nutritional needs should be met primarily from foods

individuals should aim to meet their nutrient needs through healthy eating patterns that include foods in nutrient-dense forms

chlosterol

individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern. EX: eggs, meats, dairy

weight gain in pregnancy is based on..

pre-pregnancy BMI

purpose of dietary guidelines 2020-2025

provides EB food and beverage recommendations for Americans

eating pattern

the combination of foods and beverages that constitute an individual's complete dietary intake over time. Often referred to as a "dietary pattern," an eating pattern may describe a customary way of eating or a combination of foods recommended for consumption EX: 1. USDA Food Patterns 2. Dietary Approach to Stop Hypertension (DASH) Eating Plan

at least half of what you drink should be....

water