Presented by Renee Brunelle RD LDN CNSD

A portion of the slides provided bythe USDA Center for Nutrition Policy and Promotion

Purpose Provide science-based advice for ages 2 years

and older Including those at increased risk of chronic

disease Target audience

Policymakers, nutrition educators, and health professionals

Produced by USDA and HHS

How often■ Updated every 5 years : Started in 1980

Focus of the Dietary Guidelines

Chapter 1: IntroductionChapter 2: Balancing Calories to Manage

WeightChapter 3: Foods to ReduceChapter 4: Foods to IncreaseChapter 5: Building Healthy Eating PatternsChapter 6: Helping Americans Make Healthy

Choices

Dietary Guidelines at a Glance

Includes individuals at high risk of chronic disease new

Identifies two overarching concepts new

• Maintain calorie balance over time to achieve and sustain a healthy weight

• Focus on consuming nutrient-dense foods and beverages

Dietary Guidelines, 2010Main Focus

Nutrient-dense foods and beverages have no added salt and are low in fat. They do not contain added fat, sugar, or starch, which add calories. Ideally, they also are in forms that retain naturally occurring components,

such as dietary fiber, vitamins and minerals.

Includes: All vegetables & fruitsWhole grainsSeafood, eggsUnsalted nuts and seedsFat-free and low-fat milk and milk productsLean meats and poultry—when prepared

without adding solid fats, sugars, or salt—are nutrient-dense foods.

EAT MORE:Nutrient Dense Food

What are we eating?Top calorie sources for Americans

DessertsBreadsSoda & Juice

How are we burning the extra calories?What kinds of activities do you enjoy?If you are less active than you used to be, your

portions should be smaller

Calories in Should Equal Calories out

Sodium chloride, or table saltNew recommendations are 1500mg per day for

those over 50.Most men in this age category consume twice this

amount. Women take in about 2500 mg/day.Sodium increases blood pressure, which can lead

to an increased risk of stroke.Our chefs do not add salt during cooking, soup

bases are low in sodium, and a herb seasoning is available for those who are avoiding the salt shaker.

Eat LESS: Sodium

Cured MeatsHam, corned beef, pastrami, hot dogs, bacon,

sausageSnack Foods

Chips, pretzels, salted nuts, crackersCondiments

Dressings, ketchup, mustard, pickles, olives, relishCanned tomato productsCanned SoupsCheese Frozen Dinners

High Sodium Foods to Limit

Saturated fatsKeep to < 10% of calories per meal to reduce

heart disease, heart attack and strokeLimit the following foods:

Butter AND margarineHigh fat meats like hamburgSkin on poultryDeep fried foods (french fries, fried seafood)Shortening (pie crusts, cookies, cake, muffins)Cream: Coffee cream, ice cream, creamed

soups/saucesCheesePotato Chips

Eat Less: Bad Fats

Our Menus contain items that are lower in sodium and saturated fat.

These items have a heart that appears next to the entrée ♥

Please ask your server for guidancePlease give us feedback on any new heart

healthy recipes

Heart Healthy Eating

Foods with added sugar provide empty calories and contribute to weight gain

Eat these foods sparinglyCake, cookies, pies, candy, ice cream, sherbertSoda, juice, fruit punch, lemonadeSweetened cereals, muffins, danish pastry

Eat Less: Sugar

Refined grains are those that have been processed and the naturally occuring nutrients removed

Instead of ChooseWhite Bread Whole WheatSpecial K Bran FlakesWhite Rice Brown RiceCream of Wheat Oatmeal

Eat Less: Refined Grains

Seafood….to replace all other meatsFruit….to replace sugar sweetened dessertsVegetables….to replace empty starchesLowfat milk….to replace juice and sodaOil….to replace solid fatsWhole grains…to replace refined grains

Eat MORE

Fish is brain foodContains Brain healthy Omega 3 fatsEating fish once a week or more has been

shown reduce risk of Alzheimers and StrokeChoose baked, broiled or steamed seafood

instead of fried, stuffed, or in cream sauces or chowders

Eat seafood instead of beef, poultry and porkAt least 8oz per week is recommended.

Average portion is 3oz.

Eat More Seafood

7 Servings per dayHave a fruit and a vegetable at each mealChoose dried or fresh fruit as a snackProvides nutrient density (lots of nutrition

and few calories)Provides antioxidants and phytonutrients to

prevent diseaseImproves digestion

Fruits & Vegetables

Eat 3-4 servings per dayHelps to protect the bones and has been

associated with a reduction in blood pressureLow fat or skim milkYogurt, cottage cheeseHard Cheeses (in moderation)Fortified Soy Milk

Low fat Dairy

Liquid oils should replace butter and margarineDip bread into olive oil instead using solid fats

Whole grains to replace at least half of refined Sandwiches on whole wheatWheat toast instead of muffinTriscuits instead of RitzOther whole grains: Barley, Quinoa, Oats,

Brown Rice, Millet, Rye

Oils and Whole grains

Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements

Reduce sodium to 1500mg per dayGet exercise as you are able each day

Recommendations for Older Americans