Online activity 7
LINGAER
Feb20_MyPlateandsugarydrinks_pptwithblanks.pptxNutrition Facts USDA Dietary Guidelines & MyPlate review
Feb 20, 2018
HB 265, Spring 2018
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Things you need to know from today’s lectures
How to interpret the Nutrition Facts
Current Nutrition Facts vs. New Nutrition Facts
New information? How different?
Key new information for new Dietary Guidelines (2015-2020)
Added sugar
Fats
USDA MyPlate!
Nutrition facts: nutrient amounts
Listed in two ways
In metric amounts (in grams)
A percentage of the daily value, developed by FDA.
The percentage of the Daily Value is based on
A 2000-kcalorie diet
https://www.fda.gov/downloads/Food/LabelingNutrition/UCM511646.pdf
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Nutrition facts: nutrient amounts
1. Start with the serving size.
(FDA, 2017)
Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, “how many servings am I consuming?”
Nutrition facts: nutrient amounts
2. Calories (and calories from fat*)
Calories provide a measure of how much energy you get from a serving of this food.
General guide to calories
40 calories is low
100 calories is moderate
400 calories or more is high.
* Calories from fat: Current label only (not new Nutrition Facts)
Nutrition facts: nutrient amounts
3. The Nutrients: how much? (Limit these nutrients)
Note: Health experts recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible as part of a nutritionally balanced diet.
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Nutrition facts: nutrient amounts
4. The Nutrients: how much? (Get enough of these)
Most Americans don’t get enough dietary fiber, vitamin A, Vitamin C, calcium and iron in their diets.
You can use the Nutrition Facts label not only to help limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.
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Nutrition facts: nutrient amounts
5. Understanding the footnote on the bottom of the Nutrition Facts Label.
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Nutrition facts: nutrient amounts
6. The percent daily value (%DV)
Quick Guide to %DV:
Low in nutrient
Foods that contain 5 percent or less of the DV for a nutrient
Good source
Foods that contains 10 to 19 percent of the DV for a nutrient
High in that nutrient
Foods that contains 20 percent of more of the DV for a nutrient
Nutrients without a %DV: Trans Fats, Protein, and Sugars
Trans fat: Experts could not provide a reference value for trans fat
Protein: A %DV is required to be listed if a claim is made for protein, such as “high in protein.”
Unless the food is meant for use by infants and children under 4 years old, none is needed.
Current scientific evidence indicates that protein intake is not a public concern for adults and children over 4 years of age.
Nutrients without a %DV: Trans Fats, Protein, and Sugars (cont’d)
Sugars:
No daily reference value has been established for sugars.
Sugars listed on the Nutrition Facts label includes 1) naturally occurring sugars (like those in fruit and milk), as well as 2) those added to a food or drink.
The FDA gave most food manufacturers until July 26, 2018 to switch to the new label;
smaller food manufacturers (with less than $10 million in annual food sales) an additional year to comply!
FDA’s changes to the Nutrition Facts Label
Separate line of added sugar: FDA now requires grams and % daily value for added sugar.
- Limit added sugar less than 10% of total calories (2015 to 2020 DG)
Calories from fat is no longer permitted: “type of fat is more important than the amount”
Serving sizes updated: Proposed revisions more accurately reflect modern-day American eating habits
New USDA guidelines abandon the upper limit on dietary fat (including the exclusion of a suggested 300-milligram cholesterol limit)
- Nutrition experts endorse decision to drop restrictions, focus on quality of fat instead.
- e.g,. “individuals should eat as little dietary cholesterol as possible”
For the first time since 1980, USDA did not propose restricting total fat consumption (no upper limit).
New thinking: Not all fat is bad.
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(Jeroen Posma, 2015)
http://mexicosalud.com/impact-of-mexican-tax-on-sugary-drinks-so-far/
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Mexico added a 10 percentage surcharge on sugary drinks in 2014 to reduce alarming levels of diabetes.
In 2015, sales of such beverages fell as much as 12 percent.
Mexico’s soda tax will save 18,000 lives and more than $983 million over 10 years, study says (LA Times, November 2016)
http://www.latimes.com/science/sciencenow/la-sci-sn-soda-tax-mexico-20161102-story.html
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The French are, on average, less overweight than other Europeans and Americans (last week)
In 2004, France banned vending machines from schools.
In 2011, it limited servings of French fries to once a week in school cafeterias.
In 2012, it imposed a “soda tax.”
Since Jan 27, 2017, no restaurants can offer free refills of sodas and other sugary drinks.
Obese adults in France was 15.3 percent compared to 36.5% in the U.S.
New York Times (Jan 2017)
https://www.nytimes.com/2017/01/27/world/europe/france-soda-refill-ban.html?_r=0
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Movement in the USA
Philadelphia became the first “major” city in Jan, 2017 to introduce a tax on soda and other sugary drinks: a 1.5 cents-per-ounce surcharge on soda and other sweetened beverages.
(NPR, 2016)
(CNN, 2017)
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Updated News – Philly Soda tax impact
Sample size: 1,000 businesses of different sizes
Updated News – Philly Soda tax impact (cont’d)
Beverage sales and total store sales declined inside the city after the tax went into effect in Jan, 2017
https://www.cnbc.com/2017/08/22/philadelphias-soda-tax-isnt-the-windfall-some-had-hoped-for.html
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Updated News – Philly Soda tax impact (cont’d)
Movement in the USA (cont’d)
New York have tried and failed to pass similar measures.
A Statewide effort in Massachusetts failed too.
A few other cities see new soda taxes
Chicago, San Francisco, Boulder, Oakland (CA), and Albany (CA), Seattle
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FIVE guidelines for healthy eating patterns
Follow a healthy eating pattern across the lifespan
Focus on variety, nutrient density, and amount
Limit calories from added sugars and saturated fats and reduce sodium intake
Shift to healthier food and beverage choices
Support healthy eating patterns for all
Key Elements of Healthy Eating Patterns
Three terms to know (essential to understanding the concepts of Dietary Americans for Americans 2015 – 2020)
Eating (dietary) Pattern
The combinations of foods and beverage that constitute an individual’s complete dietary intake over time
Nutrient Dense
A characteristic of foods and beverages that provide vitamins, minerals, and other substances that contribute to adequate nutrient intakes or may have positive health effects, with little or no solid fats and added sugars.
Variety
A diverse assortment of foods and beverages across and within all food groups and subgroups elected to fulfill the recommended amounts.
Page 12 from 2015-2020 Dietary Guidelines for Americans (chapter 1)
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Science behind Healthy Eating Patterns
Associations between eating patterns & health
Healthy eating patterns are associated with a reduced risk of type 2 diabetes, certain types of cancers, overweight, and obesity
2015 DGs do not focus on individual nutrients, not even on specific foods, but rather on a lifelong dietary or eating patterns
Flexibility: recognizing cultural and personal traditions.
Page 17 – 2015-2020 Dietary Guidelines for Americans
1. Follow a healthy eating pattern across the lifespan
Healthy eating patterns: Three dietary principles
An eating pattern represents the totality of all foods and beverages consumed
Nutritional needs should be met primarily from foods
Healthy eating patterns are adaptable.
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Key recommendations
Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.
A healthy eating pattern includes:
A variety of vegetables from all of the subgroups – dark green, red and orange, legumes (beans and peas), starchy, and other
Fruits, especially whole fruits
Grains, at least half of which are whole grains
Fat-free or low-fat dietary, including milk, yogurt, cheese, and /or fortified soy beverages
A variety of protein foods, including seafood, meats and poultry, eggs, legumes, and nuts seeds, and soy products
Oils
Key recommendations (cont’d)
A healthy eating pattern limits:
Saturated fats, trans fats, added sugars, and sodium
Specific limits:
Consume less than 10 percent of calories per day from added sugars
Consume less than 10 percent of calories per day from saturated fats
Consume less than 2,300 milligrams (mg) per day of sodium
If alcohol is consumed:
Adults: Up to one drink per day for women and up to two drinks per day for men
Note to students: we will discuss the following topics: saturated fats, added sugars, and sodium again during our class on August 16 (Tuesday)
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USDA MyPlate Guide www.choosemyplate.gov
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, and sugars.
OLD - USDA MyPyramid (2005 to 2011)
Five groups from USDA MyPyramid:
Grains
Vegetables
Fruits
Milk
Meat & Beans
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USDA MyPlate (since June, 2011) – current version
A plate was identified as a potential alternative image to the food pyramid due to:
A family eating symbol for consumers
Its frequent use in the marketplace
Simplified graphic approach
No exercise in graphic
Meat & Beans change to a more generic protein category
Milk became dairy
Elimination of serving size in exchange for proportion compared to other items on plate
THINK about what you actually put on your plates!
Introducing the New Food Icon: USDA MyPlate (2011)
MyPlate is USDA’s primary food group symbol; a graphic representation of the 2010 Dietary Guidelines.
Effective since June 2011
Rationale changing from MyPyramid to MyPlate:
The pyramid was hard for general consumers to associate with food choices.
The dinner plate emphasizes portion size of the different food group components.
Designed to remind people to make healthy food choices and to build a healthy plate at mealtimes.
Focus on a visual cue that identifies the five basic food groups, based on
2015-2022 Dietary Guidelines for Americans
Example of old My Pyramid
Fruits, vegetables, grains, meat & beans, and milk
Example of new MyPlate
Fruits, vegetables, grains, protein and dairy.
USDA MyPlate
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MyPlate and MyPyramid.. Can they be used together?
The information about what and how much to eat has NOT changed!
Both MyPyramid and MyPlate are illustrations that are based on the same food groups and recommendations about what and how much to eat.
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Grains: Make half your grains whole
At least half of the grains you eat each day should come from whole-grain source.
Eat at least 3 oz* of whole-grain bread, cereal, crackers, rice or pasta every day.
Whole-grain foods provide fiber-rich carbohydrates, riboflavin, thiamin, niacin, iron, folate, zinc, protein, and magnesium.
* Based on 2000 Kcal diet
Vegetables: Vary your veggie
Eat a variety of vegetables and increase consumption of dark-green and orange vegetables, as well as dry beans and peas.
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Eat at least 2 ½ cups* of vegetables each day.
* Based on 2000 kcal-diet
Fruits: Focus on Fruits
Eat a greater variety of fruits (fresh, frozen, or dried)
Go easy on the fruit juices
Eat at least 1 ½ cups* of fruit every day.
Fruits provide fiver, vitamins A and C, potassium, and magnesium.
* Based on 2000 kcal diet
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Dairy Foods: Get your calcium-rich foods
* Choose low fat or lean meats daily products, such as milk, yogurt, and cheese.
Lactose-free dairy products or calcium-fortified products for those who cannot consume dairy foods.
Get 3 cups of low-fat dairy foods*, or the equivalent, every day.
Dairy foods provide calcium, roboflavin, protein, and vitamin B12 and are often fortified with vitamins D and A.
* Based on 2000 Kcal diet
Protein Foods: Go Lean with Protein
Choose low-fat or lean meats and poultry.
Switch to baking, broiling or grilling more often.
Vary your choices to include more fish, processed soy products, beans, nuts, and seeds.
Legumes (including beans, peas, and lentils) are included in both the protein and vegetable groups.
Eat about 5 ½ oz of lean protein foods* each day.
These food provide protein, vitamin B6, Vitamin B12, magnesium, iron, zinc, niacin, riboflavin, and thiamin
*based on 2000 kcal
Summary Dietary Guidelines 2015: MyPlate Implications Selected Messages for Consumers
Balancing Calories to Maintain Weight (Focus on variety, nutrient density, and amount)
Enjoy your food, but eat less.
Avoid oversized portions
Shift to healthier food & beverage choice
Make half your plate fruits and vegetables
Make at least half your grains whole grains.
Switch to fat-free or low-fat milk
Choose seafood (rather than fatty meats)
Limit calories from
Added sugars (less than 10% of calories per day)
Saturated fats (less than 10 % of calories per day) & trans fat
Sodium (less than 2,300 milligrams per day)
Follow Healthy Eating Patterns
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SuperTracker System https://www.supertracker.usda.gov/
Is interactive, personalized food and exercise planner and tracker.
Keeping tabs on what you eat and how much exercise you get is a great way to stay on track with your health goals.
Helps you record your progress and also get personalized nutrition and fitness plans.
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