The Foundations of NutritionThe Dietary Guidelines for Americans,

2005

Welcome!

Presented by:

Partner: California Department of Education

Nutrition Services Division

Main Objectives

Provide an overview of the three tools that form the foundation for nutrition education.

Provide opportunities through “hands-on” activities to apply concepts and skills to assess and improve personal eating patterns.

Share grade-appropriate resources for use in teaching nutrition education in the classroom.

The Need for Nutrition Education

More than 80% of 4-9 year olds have diets that are classified as “poor” or “needs improvement.”

Less than 50% of California children are meeting recommended servings of fruits and vegetables.

14% of California children from low-income families have iron deficiency anemia.

Increasing overweight among US children; between 16 and 33% of children and adolescents are at risk of overweight or are overweight.

Increasing prevalence of high blood pressure, increased cholesterol, and type 2 diabetes among children.

References: 1. U.S. Department of Health & Human Services, The Surgeon General's Call To Action To Prevent and Decrease

Overweight and Obesity, Overweight in Children and Adolescents, Revised January 2007.2. Ogden CL, Carroll MD, Curtin LR, McDowell MA, Tabak CJ, Flegal KM. Prevalence of overweight and obesity in

the United States, 1999-2004. JAMA 295:1549-1555. 2006. 3. California Food Guide. Sacramento, California: California Department of Health Care Services and California

Department of Public Health;2008.  Available at http://www.cafoodguide.ca.gov.

What is Good Nutrition?

The Broccoli Soup Diet

Wild Side Diet The Sideline Diet Volleyball Player’s

Diet Dieter’s Tea

What Do We Need to Live?

Carbohydrates

Protein

Fat

Vitamins

Minerals

Water

Energy Nutrients

Carbohydrates = 4 Calories

Fat = 9 Calories

Protein = 4 Calories

Supporting Nutrients

Vitamins and Minerals:The Supporting Cast

Do not provide energy (calories)

Vital in metabolic pathways

How many do you think our body uses?

Dietary Reference Intakes (DRIs)

National Academy of Sciences, Institute of Medicine

Recommended intake levels for 50 vitamins, minerals, and macronutrients

Foundations of Nutrition

The Foundation:

The Dietary Guidelines for Americans, 2005

MyPyramid

The Nutrition Facts Label

1980 1985 1990 1995 2005

Dietary Guidelines for Americans

The Dietary Guidelines for Americans -

9 Key Focus Areas

1. Adequate Nutrients within Calorie Needs

2. Weight Management

3. Physical Activity

4. Food Groups to Encourage

5. Fats

6. Carbohydrates

7. Sodium and Potassium

8. Alcoholic Beverages

9. Food Safety

Web site: http://www.health.gov/dietaryguidelines

Consume a variety of nutrient-dense

foods and beverages.

DASH and USDA Food Guide are examples of healthy eating patterns.

Focus Area 1. Adequate Nutrients Within Calorie Needs

Self-Assessment

Determine Calorie Needs based on gender, age, and activity level.

Focus Area 1. Adequate Nutrients Within Calorie Needs

2007

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2007

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

1998

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Focus Area 2. Weight

Management

Focus Area 2. Weight

Management

Keys to Weight Management:

Balance calorie intake with activity

Make wise food choices (foods with added sugars, fat, and alcohol)

Self-Assessment

Determine BMI and/or your District’s.

Focus Area 2. Weight

Management

How is your county doing?

2006-07 California Physical Fitness Report

Summary of Results Alameda: 29.9 - 31% Contra Costa: 27.2 - 28% Fresno: 33.8 - 34.9% Los Angeles: 33.9 - 35% Sacramento: 29.3 - 31% Santa Clara: 26.4 - 26.7% San Francisco: 26.8 - 30%

Focus Area 3. Physical Activity

Engage in regular physical activity.

Include cardiovascular conditioning, stretching, and resistance exercises.

Adults: 30 minutes (minimum) of

moderate physical activity on most days.

Children and Adolescents: 60 minutes of moderate physical activity on most days.

Focus Area 4. Food Groups to Encourage

Consume recommended amounts of fruits & vegetables for energy needs.

For 2000 calories: 2 cups of fruit, 2½ cups of vegetables

Choose a variety of fruits and vegetables.

3 ounces of whole grains/day. 3 cups per day of milk or

equivalent milk products.

Focus Area 4. Food Groups to Encourage

Choose a variety of fruits and vegetables.

5 Vegetable Sub-Groups

Type Cups/ wk Examples

Dark green 3 Broccoli, spinach, romaine, collard, turnip, mustard greens

Orange 2 Carrots, sweet potatoes, winter squash, pumpkin

Legumes: Cooked dry beans and peas, soy foods

3 Pinto beans, kidney beans, lentils, chickpeas, tofu

Starchy 3 White potatoes, corn, green peas

Other 6 ½ Tomatoes, onions, green beans, iceberg lettuce

Focus Area 4. Food Groups to Encourage

3 ounces of wholegrains/day

Half your grains shouldbe whole grains

21 nutrients plus fiber.

Refinement process removes the nutrients and fiber.

Enrichment process adds back only four nutrients.

How To Select A WholeGrain Product

Check the List of Ingredients

Whole Wheat Flour or Stone-Ground Whole Wheat Flour should be listed first or other whole grains.

Focus Area 4. Food Groups to Encourage

Self-Assessment

Focus Area 5. Fats

• Total fat: 20-35% of daily caloriesMainly poly- and monounsaturated fats: fish,

nuts, vegetable oils

• Saturated fat: Less than 10% of daily calories

• Trans fats: As low as possible

• Cholesterol: Less than 300 mg/day

How Many Grams of Fat Does 30% of Calories Represent?

Calories Grams of Fat

1600 53

2200 73

2800 93

Types of Fats

Food Amt Saturated fat (g)

Calories

Regular cheese

Low fat cheese

1 oz 6.0

1.2

114

49

Regular ground beef

Extra lean

3 oz 6.1

2.6

236

148

Regular ice cream

Frozen yogurt (low fat)

½ cup 4.9

2.0

145

110

Whole milk

Low fat (1%) milk

1 cup 4.6

1.5

146

102

Saturated Fat

Trans Fats

Food Source % in Diet

Snacks: cakes, cookies, crackers, pies 40

Animal products 21

Margarine 17

Fried potatoes 8

Potato chips, corn chips, popcorn 5

Shortening 4

Candy, breakfast cereals, other foods 5

Omega-3 FatsSeafood Omega-3

fats (g)*

Salmon

Sockeye

Pink

Chinook

Atlantic farmed, wild

1.1

1.1

1.5

0.9 - 1.8

Sardines 1.0 - 1.7

Mackerel 0.3 - 1.6

Herring 1.7 - 1.8

Rainbow Trout 0.8 - 1.0

Seafood Omega-3 fats (g)*

Tuna

Light

White

0.3

0.7

Halibut 0.4 - 1.0

Oysters 0.4 - 1.2

Crab 0.4

Shrimp 0.3

Clams 0.2

*Values are grams per 3-oz serving

Dietary Cholesterol

A fat like substance but not a fat itself.

Found only in foods from animals.

Raises blood cholesterol levels.

6a. Fats

Self-Assessment

Example: 2,000 calories x .30 (30%) = 600 calories600 calories / 9 calories/gram = 67 grams of fat

Focus Area 6. Carbohydrates

Choose fiber-rich fruits, vegetables, and whole grains often

Choose legumes several times a week

Choose and prepare foods and beverages with little added sugars or caloric sweeteners

Choose sugar- and starch-containing foods and beverages less frequently for good oral health

Focus Area 6. Carbohydrates

Percent of Adolescents, Ages 12-19, Who Consumed Milk & Carbonated Soft Drinks On Any Given Day,

1994

57 52

7465

0

20

40

60

80

100

Boys Girls

Percent

Source: Borrud L, et al. CNI Newsletter, April 18, 1997 (analysis of USDA CSFII data).

The Many Names of Sugar

Sugar DextroseMaltose

SYRUP Corn SweetenerSucrose

Sorbitol

Honey MolassesHIGH-FRUCTOSE

CORN SYRUP

brown fructosesugar

Focus Area 7. Sodium and Potassium

Choose and prepare foods with little salt Consume less than

2,300 mg (1 tsp salt) of sodium/day

Check food labels for sodium: Foods with less than 140 mg sodium (5% DV) are low in salt

Focus Area 7. Sodium and Potassium

Consume potassium-rich foods, such as fruits and vegetables.

Focus Areas 6 and 7. Carbohydrates, Sodium, Potassium

Self-Assessment

Focus Area 8. Alcoholic Beverages

Drink sensibly and moderately Avoid

Pregnant and lactating women Children and adolescents Taking medications Driving, operating machines

1 Drink is:

12 oz. beer

5 oz wine

1.5 oz liquor

Focus Area 9. Food Safety

Avoid Foodborne Illness by… Clean - wash hands

and surfaces often. Separate – raw,

cooked and ready-to-eat foods.

Cook - foods to safe temperatures.

Chill - keep cold foods cold.

Protocol for washing fresh fruits and vegetables (Dietary Guidelines Advisory Committee)

1. Remove and discard outer leaves before washing

2. Wash all fruits and vegetables, including organically grown and home-grown ones, just before cooking or eating

3. Wash under running water

4. Scrub fruits and vegetables with a clean scrub brush or with hands

5. Dry fruits and vegetables

Finding Your Way to a Healthier You

Foundations of Nutrition

Thank You!

For more information or assistance, please contact:

This program was developed by the California Department of Education’s Nutrition Services Division, with funding from The California Endowment. Revisions were completed with funds from the California Department of Public Health, Network for a Healthy California, funded by the United Sates Department of Agriculture’s Supplementary Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call 1-877-847-3663. For important nutrition information visit www.cachampionsforchange.net

Partner: California Department of Education

Nutrition Services Division