5.02E Dietary Guidelines, Key

What’s Behind the Dietary Guidelines?

TEACHER BACKGROUND: The 2010 Dietary Guidelines contain 23 recommendations. In the space provided, have students explain why each recommendation was established.

  • Balancing calories to manage weight:
  • Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.

The occurrence of overweight and obesity in the U.S. is drastically higher now than in past decades, and is true for all age groups. This is of great concern because individuals who are overweight or obese have increased risk of many health problems and premature death.

  • Control total calorie intake to manage body weight.

Calorie intake that exceeds daily needs sets Americans, both adults and children, on a path to weight gain. Many of the foods contributing the highest number of calories to the American diet provide very few essential nutrients. To determine one’s nutrient and calorie needs, age, gender, height, weight, and physical activity level must be considered.

  • Increase physical activity and reduce time spent in sedentary behaviors.

Regular participation in physical activity helps people maintain a healthy weight and prevent excessive weight gain. Furthermore, physical activity, especially when combined with reduced calorie intake, may aid weight loss and maintenance of weight loss. Strong evidence shows that more screen time, particularly television viewing, is associated with overweight and obesity in Americans. Substituting active pursuits for sedentary time can help people manage their weight and provides other health benefits.

  • Foods and food components to reduce:
  • Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

All Americans consume more sodium than they need. Sodium, an essential nutrient, is need by the body in small amounts unless substantial sweating occurs. The higher one’s sodium intake, the higher the blood pressure. Keeping blood pressure in the normal range reduces one’s risk of cardiovascular disease, congestive heart failure, and kidney disease.

  • Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.

The body uses saturated fatty acids for physiological and structural functions, but it makes more than enough to meet those needs. Strong evidence indicates that the higher intake of most dietary saturated fatty acids is associated with higher levels of blood total cholesterol and low-density lipoprotein (LDL) cholesterol. Higher cholesterol levels are risk factors for cardiovascular disease.

  • Consume less than 300 mg per day of dietary cholesterol.

The body uses cholesterol for physiological and structural functions, but it makes more than enough for these purposes. Dietary cholesterol has been shown to raise blood LDL cholesterol levels. Moderate evidence shows a relationship between higher intake of cholesterol and higher risk of cardiovascular disease.

  • Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.

Trans fatty acids are not essential in the diet. A number of studies have observed an association between increased trans fatty acid intake and increased risk of cardiovascular disease.

  • Reduce the intake of calories from solid fats and added sugars.

Most solid fats contain a high percentage of saturated and/or trans fatty acids. Much research shows that an association between the intake of these fatty acids and the risk of chronic disease, especially cardiovascular disease. Solid fats are abundant in the American diet and contribute significantly to excess calorie intake. The majority of sugars in typical American diets are sugars added to foods during processing, preparation, or at the table. Many foods that contain added

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sugars often supplysubstantial calories, but few or no essential nutrients and no dietary fiber. Sugars also increase the risk of dental caries.

  • Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

Unlike solid fats and added sugars, enriched refined grain products have a positive role in providing some vitamins and minerals. However, when consumed beyond recommended levels, they commonly provide excess calories.

  • If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.

It is not recommended that anyone begin drinking or drink frequently on the basis of any potential health benefit, because moderate alcohol intake is associated with increased risk of breast cancer, violence, drowning, and injuries from falls and motor vehicle crashes. Excessive drinking has no benefits, and the hazards of heavy alcohol intake are increased risk of cirrhosis of the liver, hypertension, stroke, type 2 diabetes, cancer of the upper gastrointestinal tract and colon, injury, and violence. Excessive drinking over time is associated with increased body weight and can impair short- and long-term cognitive function.

  • Foods and nutrients to increase:
  • Increase vegetable and fruit intake.

Most vegetables and fruits are major contributors of a number of nutrients that are under consumed, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. Consumption of vegetables and fruits is associated with reduced risk of many chronic diseases, including cardiovascular diseases of heart attack and stroke and certain cancers.

Most vegetables and fruits, when prepared without added fats or sugars, are relatively low in calories and can help adults and children achieve and maintain a healthy weight.

  • Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.

These foods are excellent sources of vitamins A and C, the B vitamins, calcium, iron, and carbohydrates, including dietary fiber.

  • Consume at least half of all grains as whole grains.

Some refined grain foods are also high in solid fats and added sugars. Whole grains are a source of iron, magnesium, selenium, B vitamins, and dietary fiber. Moderate evidence indicates that whole-grain intake may reduce the risk of cardiovascular disease and is associated with a lower body weight. Less evidence also shows that consuming whole grains is associated with a reduced incidence of type 2 diabetes.

  • Increase intake of fat-free or low-fat milk and milk products.

Milk and milk products contribute many nutrients, such as Vitamin D (for products fortified with Vitamin D), calcium, and potassium, to the diet. Moderate evidence shows that intake of milk and milk products is linked to improved bone health, especially in children and adolescents, with reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults. Choosing fat-free or low-fat milk and milk products provides the same nutrients with less solid fat and thus fewer calories. Additionally, selecting more of the milk group as fat-free or low-fat fluid milk or yogurt instead of cheese can increase the intake of potassium and vitamins A and D, and reduce intake of sodium, cholesterol, and saturated fatty acids.

  • Choose a variety of protein foods.

Consumption of a balanced variety of protein foods can contribute to improved nutrient intake and health benefits. In addition to protein, these foods contribute B vitamins, Vitamin E, iron, zinc, and magnesium to the diet. Evidence indicates that eating a variety of these foods can reduce one’s risk for cardiovascular disease and contribute to dietary fiber.

  • Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

Seafood contributes a range of nutrients to the diet. Moderate evidence shows that consumption of 8 ounces per week is

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associated with reduced cardiac deaths, thus this recommendation contributes to the prevention of heart disease. Eating a

variety of seafood is likely to reduce the amount of methyl mercury consumed when eating only one seafood type.

  • Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

Oils contribute essential fatty acids and Vitamin E to the diet. Replacing some saturated fatty acids (solid) with unsaturated fatty acids (oils) lowers both total and low-density lipoprotein (LDL) blood cholesterol levels.

  • Use oils to replace solid fats where possible.

Americans consume more solid fats but less oil than desirable. Because oils are a concentrated source of calories, Americans should replace solid fats with oils rather than add oil to the diet, and should use oils in small amounts.

  • Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets.

Dietary potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure. Other possible benefits of a potassium-rich eating pattern include a reduced risk of developing kidney stones and decreased bone loss.

Dietary fiber helps provide a feeling of fullness, and is important in promoting healthy laxation. Dietary fiber may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes.

Adequate calcium is important for optimal bone health (reduces risk for osteoporosis). It serves vital roles in nerve transmission, constriction and dilation of blood vessels, and muscle contraction.

Vitamin D helps to reduce the risk of rickets in children and osteomalacia (softening of bones) in adults, as well as bone fractures.

  • Building healthy eating patterns:
  • Select an eating pattern that meets nutrient needs over time at an appropriate calorie level.

Evidence from international scientific research has identified various eating patterns that may provide short- and long-term health benefits, including reduced risk of chronic disease. Many traditional eating patterns can provide health benefits, and their variety demonstrates that people can eat healthfully in a number of ways.

  • Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern.

Too often Americans choose foods and beverages that are not nutrient-dense. These foods and beverages add calories to the diet without providing essential nutrients. Their consumption should be planned in the context of total calorie intake and how they can fit into the eating pattern of each individual.

  • Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses.

Foodborne illness affects more than 76 million individuals in the U.S. every year, leading to 325,000 hospitalizations and 5,000 deaths. Washing hands, rinsing vegetables and fruits, preventing cross-contamination, cooking foods to safe internal temperatures, and storing foods safely in the home kitchen are the behaviors most likely to prevent food safety problems.

7045 Foods I Unit B-Food Choices, Health, Resources, and Meal Preparation Summer 2010 Version 2 1