Lesson 4: Dietary Guidelines for Americans 2020-2025

How can you apply the DGAs to your own diet?

1. Track what I eat in a week and see where I can make substitutions 2. Checklist of what types of foods and drinks I should be consuming

What are the daily energy needs of a sedentary 22 year old female?

2000 cals

How will your calorie needs change in the years to come?

Consistent til age 31, then it begins to decrease

Which eating pattern best fits your dietary choices?

Mediterranean - not a ton of dairy, love seafood, love fruit

Variety

A number of different kinds; assortment

When were DGAs first introduced?

1980

What are the four key dietary guidelines described in the Dietary Guidelines for Americans, 2020-2025?

1. Follow a healthy dietary pattern at every life stage. 2. Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. 3. Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits. 4. Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

What are the main differences between the US-style and Mediterranean-style eating patterns?

1. Mediterranean eats more fruit per day (2 1/2 cups vs 2 cups) 2. Mediterranean eats less dairy per day (2 cups vs 3 cups) 3. Mediterranean eats more protein per day (6 1/2 oz vs 5 1/2 oz) and consume almost twice as much seafood (15 oz/week vs 8 oz/week)

What are the main differences between the Vegetarian-style and Mediterranean-style eating patterns?

1. Mediterranean eats more fruit per day (2 1/2 cups vs 2 cups) 2. Mediterranean eats less grains per day (6 oz vs 6 1/2 oz) 3. Mediterranean eats less dairy per day (2 cups vs 3 cups) 4. Mediterranean eats more protein per day (6 1/2 oz vs 3 1/2 oz)

What agencies help produce DGAs?

USDA and Health and Human Services (HHS)

Nutrient dense

foods and beverages provide vitamins, minerals, and other health-promoting components and have little added sugars, saturated fat, and sodium (e.g. 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)

What are the main differences between the US-style and Vegetarian-style eating patterns?

1. Vegetarians eat slightly more grains (6 1/2 oz vs 6 oz/day) with more coming from whole grains 2. Vegetarians consume less protein per day (3 1/2 oz vs 5 1/2) and their sources of protein don't come from animal meat

How many calories do you need?

2400 cals - active 22 year old female

How often are DGAs updated?

At least every 5 years

What's an example of how you could "make every bite count"?

Don't eat "empty calories" - foods that are more calorie-dense instead of nutrient-dense

Eating pattern

the combination of foods and beverages that constitutes an individual's complete dietary intake over time

What changes could you make to better align with one of the eating patterns?

Incorporate more - dairy, nuts, seeds, beans, peas, lentils, red/orange veggies