Dietary Guidelines for Americans, 2010
Main Objectives: Balance calories to manage weight with a healthy eating pattern and focus on consuming nutrient dense foods
§ Foods to reduce
o Reduce daily sodium intake for healthy individuals to 2,300 mg and 1,500 mg for those who are African American or have HTN, diabetes, or chronic kidney disease
o Replace amount of saturated fat consumed with mono- and polyunsaturated fats
o Consume less than 300 mg cholesterol daily
o Reduce consumption of refined grains, especially those that contain solid fats, added sugars and sodium
§ Foods to increase
o Fruits and vegetables – especially those of the dark-green, red, and orange varieties, and beans and peas
o 2 ½ cups of fruits and vegetables daily is associated to reduced risk of cardiovascular disease
o Whole grains – make at least half of grains consumed whole grains
o Fat-free or low-fat milk products – milk, yogurt, cheese, etc.
o Variety of lean proteins – seafood, poultry, eggs, beans, nuts, lean meats
o Beans and peas are excellent sources of protein as well as iron, zinc, dietary fiber, potassium, and folate
o Oils – use oils to replace solid fats where possible
o Potassium, dietary fiber, calcium, and vitamin D – sources of these are vegetables, fruits, whole grains, milk and milk products.
o Heme iron and folic acid – for women capable of becoming pregnant and those who are pregnant or nursing.
o Vitamin B12 – in fortified foods for individuals 50 and older
§ Develop healthy eating patterns
o Select eating patterns that meet nutritional needs at an appropriate calorie level
o Account for everything consumed; both food and beverage, assess how it may fit into your selected eating pattern and eliminate those items that don’t fit
§ Increase physical activity
o 6-17 years – at least 60 minutes of physical activity daily, including aerobic, muscle-strengthening, and bone-strengthening
o 18-64 years – avoid inactivity; at least 2 hours of moderate to vigorous-intensity weekly with muscle-strengthening activities 2 or more days a week
o 65 years and older – follow adult guidelines as their physical abilities will allow, do exercises to maintain or improve balance
§ Potential strategies for success
o Know your calorie needs
o Plan healthy meals ahead and have healthy snacks available when you are on-the-go
o Eat off of smaller plates to control portion size and only until you are satisfied
o Cut back on your added sugar intake from soda, sport drinks, fruit drinks, cakes, cookies, and other sweets. Choose water, low-fat or fat-free milk, 100% juice, or other unsweetened drinks and fruit for dessert
o Reduce sodium intake – choose canned foods with “reduced sodium,” “low sodium,” or “no salt added” labels. Gradually reduce the amount of sodium when cooking and add more other seasonings.
o Limit screen time – television, computer, or other media
o Start with 10 minute chunks of physical activity several times a day and increase as you are able
o Avoid inactivity
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Obesity in America…Then and Now
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Obesity Then
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Obesity Now
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In the early 1970s, the prevalence of obesity was 5% for children ages 2 to 5 years, 4% for children ages 6 to 11 years, and 6% for adolescent’s ages 12 to 19 years.
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In 2007–2008, the prevalence of obesity reached 10% for children ages 2 to 5 years, 20% for children ages 6 to 11 years, and 18% for adolescent’s ages 12 to 19 years.
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In the late 1970s, 15% of adults were obese.
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In 2008, 34% of adults were obese.
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In the early 1990s, zero States had an adult obesity prevalence rate of more than 25%.
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In 2008, 32 States had an adult obesity prevalence rate of more than 25%.
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All information adapted from Dietary Guidelines for American 2010 brought to you by the U.S. Dept of Agriculture and
the U.S Dept of Health and Human Services