July/August 2005 Volume 9, Issue 2
The latest version of The Dietary Guidelines for Americans, or Dietary Guidelines for short, was released early this year by Health and Human Services Secretary Tommy G. Thompson and USDA Secretary Ann M. Veneman. This authoritative resource advises Americans two years and older how to promote health and reduce risk for major chronic diseases by practicing good dietary and activity habits. The guidelines serve as the basis for Federal food and nutrition education programs.
The Dietary Guidelines provides science-based advice to promote health and to reduce risk for major chronic diseases through diet and physical activity. Research has shown that major causes of morbidity and mortality in the U.S. are related to poor diet and a sedentary lifestyle. The current explosion in overweight and obesity in this country are directly related to poor diet and physical inactivity, resulting in an energy imbalance more calories consumed than expended. With all those health issues out there facing each of us as we make choices day in and day out, it's no wonder the new guidelines were anxiously awaited by consumers, educators, researchers, media and policy makers alike.
Dietary Guidelines for Americans has been published every five years since 1980. Prior to the present series, the USDA has been issuing dietary recommendations for over 100 years. In 1894, when the first recommendations were published, specific vitamins and minerals had not yet been discovered. Today's guidelines continue the early focus on healthy food choices, not nutrient requirements.
In this issue of Nutrition Spotlight, we highlight specific changes in the 2005 Guidelines. For more information, visit www.healthierus.gov/dietaryguidelines/ . If you are interested in downloadable versions of current and earlier editions of the dietary guidelines, check out www.health.gov/dietaryguidelines/ .
SP
New Dietary Guidelines: An Overview
To contribute to overall health, the Dietary Guidelines for Americans 2005 recommend eating adequate amounts of all food groups. Fruits, vegetables, grains and milk are all sources of carbohydrates and Americans are encouraged to consume an adequate amount of them as part of a healthy diet. Protein is also an important nutrient in the diet, but most Americans consume enough and do not need to increase their intake. Forty-five to sixty-five percent of total calories are recommended to come from carbohydrate sources. To promote health and decrease the risk of some chronic diseases, choose carbohydrate sources carefully.
Most people are likely to have significant health benefits associated with consuming fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Increasing fruit and vegetable intake may decrease the risk of chronic diseases such as stroke and other cardiovascular diseases, type-2 diabetes, and certain cancers. The fiber in fruits, vegetables, and whole grain products may decrease the risk of coronary heart disease. Milk and milk product consumption decreases the risk of low bone mass over the life cycle.
Serving recommendations for fruits, vegetables, whole grains, and fat-free or low-fat milk products vary between calorie levels. For example, 2½ cups (5 servings) of fruits and vegetables are recommended for the 1200-calorie level, whereas 4½ cups (9 servings) are recommended for the 2000-calorie level.
To ensure adequate fiber intake, it is advisable to consume most of the total daily fruit servings in the form of whole fruit (fresh, frozen, canned, or dried) rather than fruit juice. Different vegetables provide different nutrients. Eating a variety of vegetables from each of the five subgroups (dark green, orange, legumes [dry beans], starchy, and other vegetables) is suggested for adequate nutrient intake. Whole grains (entire grain seeds or kernels) provide fiber and other important nutrients to the body. Consuming at least 3 or more ounce-equivalents (servings) of whole grain products such as whole wheat, oatmeal, or brown rice in place of refined grain products such as white bread, or white rice is recommended. Consuming milk and milk products support bone health in adults and children.
Each food group provides different nutrients that can be beneficial in decreasing the risk of certain diseases. In order to stay within energy (calorie) needs, it is important to decrease the consumption of less nutrient dense foods that contain added sugars or sweeteners such as soft drinks, candies, cookies, baked products, etc., while consuming the recommended amount of "encouraged" food groups. TK
The newly released 2005 Dietary Guidelines contain a clearly defined food safety component, which reinforces the importance of safe food handling when preparing and eating healthy foods. Although some populations have specific recommendations, the primary goal is safe food handling for all Americans. The food safety section has been divided into easy to remember groupings: Clean, Separate, Cook, Chill, and Avoid.
CLEAN not only hands, but also surfaces — food preparation as well as the surfaces of fruits and vegetables. Food contact surfaces must be cleaned with hot soapy water. This includes countertops and easily contaminated surfaces within the refrigerator. Properly washing fruits and vegetables is essential to remove pathogenic organisms. Outer layers of leafy vegetables should be removed and the remainder washed thoroughly under running water. Hard surfaced fruits and vegetables should be rubbed vigorously and root vegetables scrubbed with a brush. If the food is not consumed immediately, dry it with a clean disposable towel, reducing the amount of water available to support bacterial growth. Even bagged salads and precut vegetables should be rinsed in case of contamination after packaging. Meat and poultry should NOT be washed. The aeration of the water coming off of the meat contaminates surrounding surfaces and foods. Pathogenic bacteria associated with meat are addressed by the cooking process rather than the washing process.
SEPARATE raw meats and poultry from ready-to-eat and cooked foods to avoid cross contamination. Using different cutting boards for raw meats and vegetables can assist in the process. Also be aware of knife use and reuse of platters and dishware, especially when grilling. Meats placed in the refrigerator for storage or thawing should always be on a drip pan and placed near the bottom of the refrigerator to avoid dripping on and contaminating other foods. When handling meat and eggs, ensure that handwashing takes place directly afterward to avoid cross-contamination of everything touched.
COOK to a safe internal temperature by using a clean and calibrated food thermometer. Cooking is the primary kill step for pathogenic microorganisms. Take particular care when reheating leftovers. A complete guide for proper thermometer usage and a temperature chart is available at: http://www.fsis.usda.gov/OA/thermy/kitchen.pdf
CHILL foods rapidly and properly. Ensure that foods do not remain at room temperature for more than 2 hours, including preparation time. Foods that have just been purchased must be refrigerated or frozen directly after shopping. Leftovers should be distributed in shallow (2 in) containers and placed in the refrigerator immediately after the meal is over. If food is very hot, the lid should be partially opened so that air can rapidly cool the food. Because foods cannot be determined safe to eat by sight, smell, or taste, it is necessary to label them so they can be discarded if not eaten within 3 or 4 days. Maintenance of the refrigerator temperature at 40o or below and the freezer at 0o is essential. Keeping and checking a thermometer in each compartment is an easy way of monitoring those temperatures.
AVOID certain foods for populations identified at high risk for foodborne illness: infants and young children, pregnant women, older adults, and those that are immune-compromised. These recommendations include avoiding consumption of raw, unpasteurized milk or products made from such. Also, raw or partially cooked eggs or foods made with uncooked eggs, raw or undercooked meat, poultry, fish or shellfish, unpasteurized juice, or raw sprouts should be on the avoidance list. Following these guidelines will help evade foodborne illness caused by pathogenic microorganisms like Salmonella, Listeria monocytogenes, E-coli O157:H7, and some parasitic organisms associated with seafood. Additionally, pregnant women, older adults, and the immune-compromised must avoid deli meats and hotdogs that have not been reheated until they are steaming hot. Listeria monocytogenes, a potentially deadly pathogenic microorganism, is the primary reason for at-risk persons to avoid eating pre-prepared meats, which can become contaminated after processing.
Many of the food safety recommendations in the 2005 Dietary Guidelines for Americans are similar to those released in 2000, but continue to be essential safe food handling practices and necessary to help consumers avoid foodborne illness. TB
The Dietary Guidelines for Americans 2005 address weight management and physical activity in separate chapters, but both go hand in hand. Healthful lifestyle means small steps to eat smart and move more for long term health benefits and to perhaps improve the quality of life.
The prevalence of obesity in the United States has doubled in the past two decades. Nearly one-third of adults are obese and overweight among children and adolescents has increased and is estimated to be16 percent. A high prevalence of overweight and obesity is a public health concern because excess body fat lead to a higher risk for premature death, type 2 diabetes, hypertension, dyslipidemia, cardiovascular disease, stroke, gall bladder disease, respiratory dysfunction, gout, osteoarthritis, and certain kinds of cancers.
Ideally, the goal for adults is to achieve and maintain a body weight that optimizes their health. Even modest weight loss (10 pounds) for obese adults has been found to provide health benefits. Maintaining a healthy weight in childhood may reduce the risk of becoming an overweight adult.
Regular physical activity and physical fitness make important contributions to one's health, sense of well-being and maintenance of a healthy body weight. But, in 2002, 25 percent of adult Americans did not participate in any leisure time physical activities in the past month and in 2003, 38 percent of students in grades 9 to 12 viewed television 3 or more hours a day.
Eating fewer calories while increasing physical activity are the keys to controlling body weight. To balance what you eat with how active you are, fit at least 30 minutes of moderate-intensity physical activity into your lifestyle most days of the week, preferably every day. Children and teens should be physically active for 60 minutes most every day. For weight loss, adults need to plan to exercise 60 to 90 minutes a day with moderate intensity.
Lack of time is the barrier often blamed for failure to be physically active. Setting aside 30 to 60 minutes each day for planned exercise is one way to schedule your time for physical activity, but not the only way. Physical activity may include short bouts of time, such as 10 minutes of moderate-intensity several times a day. The accumulated total is what is important! Get out and mow the lawn, wash the car, take the stairs instead of the elevator, find a spot to park a distance from the store, walk around the office during a coffee break or take a walk around the neighborhood. Don't forget the water bottle! Drink lots of water during physical activity and when you are finished. KW
To help keep blood pressure levels healthy, Americans are encouraged to choose and prepare foods and beverages with little or no salt (sodium) and to eat plenty of potassium-rich foods.
Try to eat less than 2,300 mg of sodium per day. People with hypertension, Blacks and middle-aged and older adults should consume less: no more than 1,500 mg of sodium each day. For potassium, the advice is to get 4,700 mg from foods every day.
About three-fourths of the sodium in the U.S. diet comes from processed foods. To decrease sodium intake, prepare more foods from fresh ingredients.
Check the Nutrition Facts label on packaged foods for information on sodium content. Packaged products with less than 140 mg sodium per serving may be labeled "low sodium."
Fruits and vegetables are high in potassium and most are low in sodium. For canned vegetables, "no salt added" is the healthiest choice. Go light on salad dressings and sauces or seasonings, which often add sodium to vegetable dishes.
Vegetables that are high in potassium include sweet potatoes, tomato products (paste, sauce and juice), beet greens, white potatoes, white beans, lima beans, winter squash, soybeans, spinach, lentils, kidney beans and split peas.
High-potassium fruits include prune juice, bananas, dried peaches, dried plums / prunes, dried apricots, cantaloupe, honeydew melon, plantains and orange juice.
Other foods high in potassium include yogurt, clams, blackstrap molasses, halibut, tuna, rockfish, cod, milk, pork and rainbow trout.
MH
Alcoholic beverages are enjoyed by over half of the American population. For many adults who drink moderately, alcoholic beverages can provide a source of relaxation, appetite stimulation and for older adults, it may even lower their risk of coronary heart disease. Alcohol consumption, however, is not for everyone. For all consumers, the amount matters. Moderate consumption is one drink per day for women and two drinks per day for men. To further clarify, the drinks should not be averaged out over several days.
The Dietary Guidelines for Americans 2005 state that women of childbearing age who may become pregnant and lactating women should not consume alcoholic beverages. The abstinence policy is recommended for the pregnant or potentially pregnant woman to protect her fetus from fetal alcohol effects such as behavioral and developmental problems, low birth weight or spontaneous abortion. In more severe cases of fetal alcohol syndrome, developmental delays, facial abnormalities, and smaller brain size result. In years past, nursing women were advised to consume an alcoholic beverage to relax and ease the "let down" of breast milk. Today we know that alcohol can actually reduce the production of breast milk as well as cause the breastfeeding baby to sleep fitfully. If a woman consumes alcohol, she should wait at least two hours to nurse her baby after having a drink. This will allow time for the alcohol to be metabolized and not be passed on to the infant.
Alcohol is not appropriate for children or adolescents as it has potential to negatively impact their health and safety. Notably, when children consume alcohol, they are at higher risk for alcoholism as adults. It has also been found that adolescent girls produce more estrogen when they consume alcohol, putting them at increased risk for breast cancer when they are older.
Young women also face a small increased risk of breast cancer when they consume even moderate amounts of alcohol (one drink/day). Again, this risk is likely due to alcohol's estrogenic effect. For women under the age of 55, there is no known cardiovascular protective benefit. This is also true for men under age 45. This protective effect appears to only be found in older adults, women and men, who consume moderate amounts of alcohol. The key is moderation.
Too much alcohol undoes any good it may provide. It can, in fact, make heart damage worse and impact many organ functions throughout the body (see table). The liver can be severely affected, resulting in cirrhosis, and in extreme cases, death. It can also contribute to certain cancers (mouth, esophagus, lung, colon, liver and breast). Excessive alcohol can set the stage for dependency or alcohol addiction.
Individuals who take certain medications or who have certain medical conditions should be cautious about consuming alcohol. Alcohol can compound the effects of some drugs. For example, aspirin and ibuprofen are stomach irritants as is alcohol.
Certain medical conditions also warrant caution when alcohol is consumed. The prudent approach is to always read medication labels and consult with a health care provider about specific medical conditions and/or medications and their interaction with alcohol.
For some individuals, alcohol in moderation can afford cardiovascular benefits as well as a sense of relaxation. For others it can be problematic. It is important for each to assess the pros and cons for oneself. KH
K-State Research and Extension is proud to welcome Dr. Tanda Kidd, PhD, RD, LPN, as Extension Specialist in Human Nutrition. Beginning August 1, 2005, Kidd provides state leadership in the areas of Nutrition and Physical Activity.
Kidd has served as Extension Associate during the past year as she completed her doctoral degree in nutrition at KSU. Originally from Chicago, Kidd brings unique credentials and experience to her new faculty role. She is a veteran of the U.S. Army, and is a licensed practical nurse as well as a registered dietitian. While working as an Extension Associate, Kidd participated in several local and state coalitions focused on school nutrition and healthy youth programs _ work she anticipates continuing in her new role.
Kidd can be contacted by email at martan@ksu.edu or by phone at 785.532.0154.
Fish, nuts, seeds and vegetable oils are good sources of healthy polyunsaturated and monounsaturated fats. Cold-water fish (such as salmon, trout and herring) and some nuts and seeds (such as walnuts and flax) are also high in healthful omega 3 fats.
A healthy diet includes small amounts of oils. Most adults need just five to seven teaspoons of oils each day. In general, one ounce of nuts or seeds or two tablespoons of peanut butter (these amounts are about the size of a ping pong ball) is equivalent to about three teaspoons of oil. One teaspoon of soft tub or squeeze margarine with no trans fats, or of real mayonnaise, counts as a teaspoon of oil. A tablespoon of some salad dressings counts as one teaspoon of oil.
Americans are advised to eat less than 300 mg cholesterol a day, eat as few trans fats as possible and to limit saturated (solid) fat to less than 10% of calories.
Choosing foods and beverages low in saturated and trans fats and cholesterol helps reduce the number of calories eaten while still getting adequate nutrition and reduces risk for heart disease.
Most fruits and vegetables are naturally low in fat and none have cholesterol. Go light on salad dressings and sauces, which often add fat to vegetable dishes. Limit foods high in cholesterol, such as egg yolks and liver. Check the Nutrition Facts label on packaged foods for information on fats and cholesterol.
Choose baked, boiled, broiled, roasted, poached, steamed or grilled foods most or all of the time instead of eating fried foods. Eat few, if any, solid fats (such as butter, cream cheese, stick margarine, shortening and animal fats) or baked goods made with solid fats.
To limit saturated and trans fats when selecting and preparing meat or poultry, choose a lean or low-fat cut (such as 90% lean ground beef). Trim visible fat and skin. Keep it lean by draining fat. Eat few, if any, high-fat meats, including marbled and fatty cuts of beef, pork and lamb; bacon; 75% to 85% lean ground beef; and regular sausages such as pepperoni, hot dogs, bologna and salami.
Select low-fat (1%) or fat-free (skim) most of the time when you consume milk, yogurt and other milk products. If you usually drink whole milk, try reduced fat (2%) milk, then low-fat (1%) and then switch to fat-free (skim). Limit cream and whole milk, and products such as ice cream and cheeses made with them.
Aim to keep total fat between 20 to 35% of calories. For children 2 to 3 years of age, total fat intake should be slightly higher between 30 to 35% of calories. For children and adolescents 4 to 18 years of age, fat intake should equal 25 to 35% of calories.
MH
K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.