2020-2025 DGA
Consume less than X percent of calories per day from added sugars
Consume less than 10 percent of calories per day from added sugars
What about superfoods?
Forget SuperFoods, Think SuperDiets
What's the trend in Adherence of the U.S. Population to the Dietary Guidelines Across Life Stages, as Measured by Average Total Healthy Eating Index-2015 Scores
Our HEI score is higher early in life and in older adulthood, but we all fall far short of following the Dietary Guidelines.
T or F: a healthy eating pattern includes oils
T
Today, X percent of adults have one or more diet-related chronic diseases.
Today, 60 percent of adults have one or more diet-related chronic diseases.
•A bottle of wine provides: a. 2 glasses of wine b. 3 glasses of wine c. 1 glass J d. 4 glasses of wine e. 5 glasses of wine
e. 5 glasses of wine
DGA also recommends what regarding physical activity?
Meet the Physical Activity Guidelines for Americans
Why is sodium bad?
The CDRR for sodium was established using evidence of the benefit of reducing sodium intake on cardiovascular risk and hypertension risk.
What are 4 healthy diets?
•Healthy US-Style • •Mediterranean-Style • •Healthy Vegetarian • •DASH Diet
What are the DGA's thoughts on whole vs refined grains?
•Healthy dietary patterns include whole grains and limit refined grains. •At least half of total grains should be whole grains. •Individuals who eat refined grains should choose enriched grains.
If alcohol is consumed, it should be consumed in moderation—up to X per day for women and up to Y per day for men—and only by adults of legal drinking age
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age
Why is seafood good? How do you choose healthy seafood?
Seafood provides beneficial fatty acids (e.g. EPA and DHA). •Choices higher in EPA and DHA and lower in methylmercury are encouraged.
What are the subgroups of protein?
Subgroups include: •Meats, poultry, and eggs •Seafood •Nuts, seeds, and soy products •Beans, peas, and lentils
What does Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits mean?
The core elements that make up a healthy dietary pattern include: •Fruits, especially whole fruit •Vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables •Grains, at least half of which are whole grain •Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives •Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products •Oils, including vegetable oils and oils in food, such as seafood and nuts
What are the DGA's thoughts on fruits vs fruit juice?
•Includes whole fruits and 100% fruit juice. •At least half should come from whole fruit (fresh, canned, frozen, and dried forms). •Juice should be 100% juice and always pasteurized or 100% juice diluted with water (without added sugars).
What's a single serving of drink?
A standard serving is as follows: •12 ounces of regular beer (150 calories) •5 ounces of wine (100 calories) •11⁄2 ounces of 80-proof distilled spirits (100 calories) •12 ounces wine/malt or spirit-based cooler
How Many Teaspoons of Added Sugars are Americans Consuming Daily, on Average?
Added Sugars = 74 grams Daily~17 teaspoons
Consume less than X percent of calories per day from saturated fats
Consume less than 10 percent of calories per day from saturated fats
Consume less than X milligrams (mg) per day of sodium
Consume less than 2,300 milligrams (mg) per day of sodium
How to reduce sat fat?
Cook and purchase products made with oils higher in polyunsaturated and monounsaturated fat (e.g., canola, corn, olive, peanut, safflower, soybean, and sunflower) rather than butter, shortening, or coconut or palm oils.
How often are DGA updated?
Dietary Guidelines for Americans: Mandated to reflect the preponderance of scientific evidence, and published jointly by USDA and HHS every five years.
What does it mean to customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
Eating should be enjoyed, and a healthy dietary pattern can be enjoyable, from early life to older adulthood. The Dietary Guidelines provides a framework intended to be customized to fit individual, household, and Federal program participants' preferences, as well as the foodways of the diverse cultures in the United States. The Dietary Guidelines framework purposely provides recommendations by food groups and subgroups—not specific foods and beverages—to avoid being prescriptive. This framework approach ensures that people can "make it their own" by selecting healthy foods, beverages, meals, and snacks specific to their needs and preferences. In every setting, across all cultures, and at any age or budget, there are foods and beverages that can fit within this framework.
What are the trends in American dietary consumption across the food groups?
on average 80 percent or more of the population ages 1 year and older have intakes below recommendations for vegetables, fruit, and dairy. For grains, most of the population meets or exceeds refined grain recommendations while falling below recommendations for whole grains. More than 50 percent of the population meets or exceeds recommendations for total protein foods, but most do not meet recommendations for the subgroups of seafood and nuts, seeds, and soy products.
What Serves as the cornerstone of federal nutrition programs and policies?
the Dietary Guidelines for Americans
Which 4 dietary components are of public health concern for the general U.S. population because low intakes are associated with health concerns.
•Calcium, potassium, dietary fiber, and vitamin D are considered dietary components of public health concern for the general U.S. population because low intakes are associated with health concerns. If a healthy dietary pattern is consumed, amounts of calcium, potassium, and dietary fiber can meet recommendations. Individuals should be encouraged to make shifts to increase the intake of vegetables, fruits, beans, whole grains, and dairy to move intakes of these underconsumed dietary components closer to recommendations. In some cases, fortified foods and dietary supplements may be useful in providing one or more nutrients that otherwise may be consumed in less than recommended amounts. Vitamin D recommendations are harder to achieve through natural sources from diet alone and would require consuming foods and beverages fortified with vitamin D. In many cases, taking a vitamin D supplement may be appropriate especially when sunlight exposure is limited due to climate or the use of sunscreen.
What are the DGA's thoughts on dairy?
•Dairy is generally consumed in forms with higher amounts of sodium or saturated fat and can be a source of added sugars. •Healthy dietary patterns feature dairy, including fat-free and low-fat (1%) milk, yogurt, and cheese. •Fortified soy beverages (commonly known as "soy milk") and soy yogurt are included as part of the dairy group. •Other products sold as "milks" but made from plants (e.g., almond, rice, oat "milks") are not included as part of the dairy group because their overall nutritional content is not similar to dairy milk and fortified soy beverages. . •Strategies to increase dairy intake include drinking fat-free or low-fat milk or a fortified soy beverage with meals or incorporating unsweetened fat-free or low-fat yogurt into breakfast or snacks.
What does it mean to Follow a healthy dietary pattern at every life stage
•From birth through older adulthood, follow a healthy dietary pattern across the lifespan to meet nutrient needs, help achieve a healthy body weight, and reduce the risk of chronic disease. The first Guideline is to follow a healthy dietary pattern at every life stage. It is never too early or too late to eat healthfully. Achieving a healthy dietary pattern at each life stage not only supports health at that point in time, but also supports health in the next life stage and possibly for future generations.
What are the DGA's thoughts on drinking?
•The Dietary Guidelines does not recommend that individuals who do not drink alcohol start drinking for any reason. •There are also some people who should not drink at all. •If adults, age 21 years and older choose to drink alcoholic beverages, drinking less is better for health than drinking more. •The amount of alcohol and calories in beverages varies and should be accounted for within the limits of healthy dietary patterns, so that calorie limits are not exceeded.
What are the DGA (dietary guidelines for Americans)?
•The Dietary Guidelines provides science-based advice on what to eat and drink to promote health, help reduce risk of chronic disease, and meet nutrient needs.
What's the audience for the DGA?
•Written for a professional audience, including policymakers, healthcare professionals, nutrition educators, and federal nutrition program operators. •health professionals who work with the general public to help them consume a healthy and nutritionally adequate diet. •Comprehensive, coordinated strategies built on the science-based foundation of the Dietary Guidelines—and a commitment to drive these strategies over time across sectors and settings—can help all Americans consume healthy dietary patterns, achieve and maintain good health, and reduce the risk of chronic diseases.
What should you be eating instead of sat fat?
For those 2 years and older, intake of saturated fat should be limited to less than 10 percent of calories per day by replacing them with unsaturated fats, particularly polyunsaturated fats. Although some saturated fat is inherent in foods (e.g., high-fat meat), some sources are added (e.g., butter on toast). Similar to added sugars, some of the nutrient-dense choices included in the Healthy U.S.-Style Dietary Pattern include saturated fat. Approximately 5 percent of total calories inherent to the nutrient-dense foods in the Healthy U.S.-Style Dietary Pattern are from saturated fat from sources such as lean meat, poultry, and eggs; nuts and seeds; grains; and saturated fatty acids in oils. As such, there is little room to include additional saturated fat in a healthy dietary pattern while staying within limits for saturated fat and total calories. The National Academies recommends that trans fat and dietary cholesterol consumption to be as low as possible without compromising the nutritional adequacy of the diet. The USDA Dietary Patterns are limited in trans fats and low in dietary cholesterol. Cholesterol and a small amount of trans fat occur naturally in some animal source foods. As of June 2018, partially hydrogenated oils (PHOs), the major source of artificial trans fat in the food supply, are no longer Generally Recognized as Safe (GRAS). Therefore, PHOs are no longer added to foods.
Should you be eating frozen or canned produce?
Researchers at Michigan State University studied the cost and nutrient comparisons of canned, frozen, and fresh produce. Depending on the vegetable, the canned versions were as much as 80 percent cheaper than fresh and 50 percent cheaper than frozen. Fruit, on average, was comparable no matter if it was fresh, frozen, or sealed in a can. Here's the shocker: The study also showed that canned produce provided similar nutritional comparisons to fresh and frozen. While the heating process used in canning causes the loss of the less stable, water-soluble B vitamins and vitamin C, what's left of these vitamins stays intact when it sits for months on your pantry shelf. While fresh may provide more of these nutrients initially, if you allow your fresh produce to wilt away, oxidizing these vitamins, in the graveyard vegetable bin of your refrigerator for days before you finally get around to cooking and eating it, you might actually be better off with the canned variety. When it came to vitamins A and E, minerals, and fiber, the researchers concluded that the canned variety is on par with fresh or frozen. OK, but what about the salt issue? Draining the veggies before cooking them will reduce your sodium intake by about 35 percent. Unfortunately, you will also be pouring these water-soluble vitamins down your sink drain. The low sodium canned varieties may cost you more but are a good option if you can afford it. Grab the canned fruit packed in juice to avoid added sugars.
T or F: Draining and rinsing canned beans under running water can reduce the amount of sodium per serving by 40 percent.
T
T or F: The combinations and quantities in which foods and nutrients are consumed - may have synergistic and cumulative effects on health and disease.
T
T or F: Nutrient Dense Food First
T. The importance of nutrient-dense choices is a theme of the Dietary Guidelines for Americans, 2020-2025. Nutrient-dense foods and beverages provide vitamins, minerals, and other health promoting components and have little added sugars, saturated fat, and sodium. Vegetables, fruits, whole grains, seafood, eggs, beans, peas, and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry - when prepared with no or little added sugars, saturated fat, and sodium- are nutrient-dense foods.
What was the Call to Action for the dietary guidelines?
The Dietary Guidelines for Americans, 2020-2025 was released on December 29, 2020. The new edition includes an important call to action for health professionals and policymakers, to help the public "make every bite count" with the Dietary Guidelines for Americans.
What's the starting point for the recommendations/tools for healthy eating? What recommendations/tools does this influence?
The Dietary Reference Intakes nutrient-based recommendations are the starting point for all of the recommendations and tools shown.
