Dietary Guildlines 2015 AFAN

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Dietary Guidelines 2015

Why are the Guidelines Important

A history of poor eating and physical activity patterns have a cumulative effect and have contributed to significant nutrition- and physical activity-related health challenges that now face the U.S. population. About half of all American adults -117 million individuals- have one or more preventable chronic diseases, many of which are related to poor quality eating patterns and physical inactivity. 1

Statistics

4 of the top 10 leading causes of death are diet associated: Heart diseases, Stroke, Diabetes, and some forms of cancer

Approximately 34.9% (78.6 million) of U.S. adults are obese

Approximately 35.7% (97.1 million) of U.S. adults are considered overweight

Nutrients are Important but we Need the big

Picture! 2015-2020 Dietary Guidelines try to push the idea of an overall

healthy eating pattern. Today we will go over single nutrients and what they do but

realize that you will get everything you need if you eat fresh fruits and vegetables daily, lean meats, and whole grains.

And……… If you limit or even better eliminate fast food, candy, sweets, and

sugar sweetened Beverages such as Sweet Tea, and Soda. These foods contain saturated fats, trans fats, and added sugar and salt. All the stuff that we need to limit.

Alcohol

It is better to not drink. The 1st recommendation is if you don’t drink don’t start but if you do:

Moderation is key Suggested amount : up to one drink per day for

woman and up to two drinks per day for men Alcohol increases the risk of some chronic

diseases in the United States

Protein

Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, legumes, soy products, unsalted nuts and seeds

Try to include protein in the diet as it will promote many functions in the body. Including muscle growth/maintenance, healthy nails and hair and enzymatic processes in the body.

Fruits and Vegetables

Eat a variety of fruits and vegetables Anti-oxidants (helps to slow aging and prevent chronic

disease by keeping cells in the body healthy) Contains vitamins which help the body perform its daily

functions properly. Contains fiber both soluble and insoluble which helps

with healthy bowel movements, cholesterol control, and healthy intestinal flora

Calcium

Good for the bones Needed for muscle contractions Needed for proper heart rhythm Sources of calcium include dairy, fortified ready to

eat cereals, tofu, and spinach.

Carbohydrates and Grains

Limit “refined grains” such as: white rice, white bread, white pasta, cookies, cakes, crackers or snack foods

Select “whole grains” instead such as: whole wheat flour, oatmeal, barley or brown rice

Fats: Saturated Fats and Trans Fatty Acids

Try to limit intake of saturated and trans fatty acids.

Limit consumption of food items such as butter, lard, pizza, ice cream, fried chicken, and high fat food items from fast food establishments and restaurants.

Sugar

Cut back on foods and beverages with added sugar such as: soda’s, cookies, cakes, vending machine products, and donuts

Empty Calories Tooth Decay Aim for less than 10% of calories

per day from added sugar

Cholesterol

Consume less than 300 mg per day of dietary cholesterol.

The body uses cholesterol for physiological and structural functions, but our body makes enough for this to occur.

Cholesterol intake can be reduced by limiting consumption of high cholesterol foods such as large amounts of red meat. If you do eat red meat try to eat a portion size which is about the size and thickness of your palm.

Folic Acid

Important to include in the diet as it may be associated with reducing heart disease

Sources include dark leafy greens, legumes, milk, whole grains, etc

Fiber

Fiber helps your digestive tract function properly A diet high in fiber helps prevents certain diseases Be sure to drink plenty of water when consuming

fiber Choose foods high in fiber such as : apples,

raspberries, pears, whole-wheat pasta, bran flakes, oatmeal and brown rice

Iron

Important for our body Low iron intake may lead to iron-deficiency

anemia Sources include fortified cereals, lean red meats,

eggs, salmon, whole grains, etc Iron is better absorbed when consumed with

vitamin C which can be found in many fruits and vegetables.

Sodium

Limit consumption to 2,300 mg/day Lower salt consumption is better. The Dash diet a diet

recommended for individuals with high blood pressure recommends less than 1,500 mg/day.

High blood pressure and diabetes are the leading contributing factors to kidney failure.

Consuming too much sodium increases the risk of some of the most common chronic diseases in the United States

Vitamin D

Important for immune function and reduction of inflammation

Sources include salmon, milk, yogurts, fortified orange juices, and whole grains.

Important in factor in Calcium absorption

Questions?