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The Foundations of Nutrition
The Dietary Guidelines for Americans, 2005
Welcome!
Presented by:
Partner: California Department of Education
Nutrition Services Division
Main Objectives
Provide an overview of the three tools that
form the foundation for nutrition education.
Provide opportunities through “hands-on”
activities to apply concepts and skills to
assess and improve personal eating patterns.
Share grade-appropriate resources for use in
teaching nutrition education in the classroom.
The Need for Nutrition Education
More than 80% of 4-9 year olds have diets that are classified as
“poor” or “needs improvement.”
Less than 50% of California children are meeting
recommended servings of fruits and vegetables.
14% of California children from low-income families have iron
deficiency anemia.
Increasing overweight among US children; between 16 and
33% of children and adolescents are at risk of overweight or
are overweight.
Increasing prevalence of high blood pressure, increased
cholesterol, and type 2 diabetes among children.
References:
1. U.S. Department of Health & Human Services, The Surgeon General's Call To Action To Prevent and Decrease
Overweight and Obesity, Overweight in Children and Adolescents, Revised January 2007.
2. Ogden CL, Carroll MD, Curtin LR, McDowell MA, Tabak CJ, Flegal KM. Prevalence of overweight and obesity in
the United States, 1999-2004. JAMA 295:1549-1555. 2006.
3. California Food Guide. Sacramento, California: California Department of Health Care Services and California
Department of Public Health;2008. Available at http://www.cafoodguide.ca.gov.
What is Good Nutrition?
The Broccoli Soup
Diet
Wild Side Diet
The Sideline Diet
Volleyball Player’s
Diet
Dieter’s Tea
What Do We Need to Live?
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
Energy Nutrients
Carbohydrates = 4 Calories
Fat = 9 Calories
Protein = 4 Calories
Supporting Nutrients
Vitamins and Minerals:
The Supporting Cast
Do not provide energy
(calories)
Vital in metabolic
pathways
How many do you think
our body uses?
Dietary Reference Intakes (DRIs)
National Academy of
Sciences, Institute of
Medicine
Recommended intake
levels for 50 vitamins,
minerals, and
macronutrients
Foundations of Nutrition
The Foundation:
The Dietary Guidelines
for Americans, 2005
MyPyramid
The Nutrition Facts Label
Dietary Guidelines for Americans
1980 1985 1990 1995 2005
The Dietary Guidelines for
Americans -
9 Key Focus Areas
1. Adequate
Nutrients within 5. Fats
Calorie Needs 6. Carbohydrates
2. Weight 7. Sodium and
Management Potassium
3. Physical Activity 8. Alcoholic
4. Food Groups to Beverages
Encourage 9. Food Safety
Web site: http://www.health.gov/dietaryguidelines
Focus Area 1. Adequate Nutrients
Within Calorie Needs
Consume a variety of nutrient-dense
foods and beverages.
DASH and USDA Food Guide are
examples of healthy eating patterns.
Focus Area 1.Adequate Nutrients
Within Calorie
Needs
Self-Assessment
Determine Calorie Needs based on
gender, age, and activity level.
Focus Area 2. Weight
Management
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1998, 2007
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1990 2007
1998
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Focus Area 2. Weight
Management
Keys to Weight Management:
Balance calorie intake with activity
Make wise food choices (foods
with added sugars, fat, and alcohol)
Focus Area 2. Weight
Management
Self-Assessment
Determine BMI and/or your District’s.
How is your county doing?
2006-07 California Physical
Fitness Report
Summary of Results
Alameda: 29.9 - 31%
Contra Costa: 27.2 - 28%
Fresno: 33.8 - 34.9%
Los Angeles: 33.9 - 35%
Sacramento: 29.3 - 31%
Santa Clara: 26.4 - 26.7%
San Francisco: 26.8 - 30%
Focus Area 3. Physical
Activity
Engage in regular physical
activity.
Include cardiovascular
conditioning, stretching, and
resistance exercises.
Adults:
30 minutes (minimum) of
moderate physical activity
on most days.
Children and Adolescents:
60 minutes of moderate
physical activity on most
days.
Focus Area 4. Food Groups
to Encourage
Consume recommended amounts
of fruits & vegetables for energy
needs.
For 2000 calories: 2 cups of fruit,
2½ cups of vegetables
Choose a variety of fruits and
vegetables.
3 ounces of whole grains/day.
3 cups per day of milk or
equivalent milk products.
Focus Area 4. Food Groups to
Encourage
Choose a variety of fruits
and vegetables.
5 Vegetable Sub-Groups
Type Cups/ wk Examples
Dark green 3 Broccoli, spinach, romaine, collard,
turnip, mustard greens
Orange 2 Carrots, sweet potatoes, winter squash,
pumpkin
Legumes: Cooked dry 3 Pinto beans, kidney beans, lentils,
beans and peas, soy chickpeas, tofu
foods
Starchy 3 White potatoes, corn, green peas
Other 6½ Tomatoes, onions, green beans, iceberg
lettuce
Focus Area 4. Food Groups to
3 ounces of whole Encourage
grains/day
Half your grains should
be whole grains
21 nutrients plus fiber.
Refinement process
removes the nutrients
and fiber.
Enrichment process
adds back only four
nutrients.
How To Select A Whole
Grain Product
Check the List of
Ingredients
Whole Wheat Flour or
Stone-Ground Whole
Wheat Flour should
be listed first or other
whole grains.
Focus Area 4. Food Groups to
Encourage
Self-Assessment
Focus Area 5. Fats
• Total fat: 20-35% of daily calories
Mainly poly- and monounsaturated fats: fish,
nuts, vegetable oils
• Saturated fat: Less than 10% of daily calories
• Trans fats: As low as possible
• Cholesterol: Less than 300 mg/day
How Many Grams of Fat Does 30%
of Calories Represent?
Calories Grams of Fat
1600 53
2200 73
2800 93
Types of Fats
Saturated Fat
Food Amt Saturated fat Calories
(g)
Regular cheese 1 oz 6.0 114
Low fat cheese 1.2 49
Regular ground beef 3 oz 6.1 236
Extra lean 2.6 148
Regular ice cream ½ cup 4.9 145
Frozen yogurt (low fat) 2.0 110
Whole milk 1 cup 4.6 146
Low fat (1%) milk 1.5 102
Trans Fats
Food Source % in Diet
Snacks: cakes, cookies, crackers, pies 40
Animal products 21
Margarine 17
Fried potatoes 8
Potato chips, corn chips, popcorn 5
Shortening 4
Candy, breakfast cereals, other foods 5
Omega-3 Fats
Seafood Omega-3 Seafood Omega-3
fats (g)* fats (g)*
Salmon Tuna
Sockeye 1.1 Light 0.3
Pink 1.1 White 0.7
Chinook 1.5 Halibut 0.4 - 1.0
Atlantic farmed, wild 0.9 - 1.8
Oysters 0.4 - 1.2
Crab 0.4
Sardines 1.0 - 1.7
Shrimp 0.3
Mackerel 0.3 - 1.6
Clams 0.2
Herring 1.7 - 1.8
Rainbow Trout 0.8 - 1.0
*Values are grams per 3-oz serving
Dietary Cholesterol
A fat like substance
but not a fat itself.
Found only in foods
from animals.
Raises blood
cholesterol levels.
6a. Fats
Self-Assessment
Example:
2,000 calories x .30 (30%) = 600 calories
600 calories / 9 calories/gram = 67 grams of fat
Focus Area 6. Carbohydrates
Choose fiber-rich fruits,
vegetables, and whole
grains often
Choose legumes
several times a week
Focus Area 6. Carbohydrates
Choose and prepare
foods and beverages
with little added
sugars or caloric
sweeteners
Choose sugar- and
starch-containing
foods and beverages
less frequently for
good oral health
Percent of Adolescents, Ages 12-19, Who Consumed Milk &
Carbonated Soft Drinks On Any Given Day, 1994
Percent
100
80 74
65
57 52
60
40
20
0
Boys Girls
Source: Borrud L, et al. CNI Newsletter, April 18, 1997 (analysis of USDA CSFII data).
The Many Names of Sugar
Sugar Dextrose
Maltose
SYRUP Corn Sweetener
Sucrose
Sorbitol
Honey Molasses
HIGH-FRUCTOSE
CORN SYRUP
brown fructose
sugar
Focus Area 7. Sodium and Potassium
Choose and prepare
foods with little salt
Consume less than
2,300 mg (1 tsp salt) of
sodium/day
Check food labels for
sodium: Foods with
less than 140 mg
sodium (5% DV) are
low in salt
Focus Area 7. Sodium and Potassium
Consume
potassium-rich
foods, such as
fruits and
vegetables.
Focus Areas 6 and 7.
Carbohydrates, Sodium,
Potassium
Self-Assessment
Focus Area 8. Alcoholic Beverages
Drink sensibly and moderately
Avoid
Pregnant and lactating women
1 Drink is:
Children and adolescents
12 oz. beer
Taking medications
5 oz wine
Driving, operating machines
1.5 oz liquor
Focus Area 9. Food Safety
Avoid Foodborne
Illness by…
Clean - wash hands
and surfaces often.
Separate – raw,
cooked and ready-to-
eat foods.
Cook - foods to safe
temperatures.
Chill - keep cold
foods cold.
Protocol for washing fresh fruits and
vegetables (Dietary Guidelines Advisory
Committee)
1. Remove and discard outer leaves
before washing
2. Wash all fruits and vegetables,
including organically grown and
home-grown ones, just before
cooking or eating
3. Wash under running water
4. Scrub fruits and vegetables with a
clean scrub brush or with hands
5. Dry fruits and vegetables
Finding Your Way to a Healthier You
Foundations of Nutrition
Thank You!
For more information
or assistance, please
contact:
Partner: California Department of Education
Nutrition Services Division
This program was developed by the California Department of Education’s Nutrition
Services Division, with funding from The California Endowment. Revisions were
completed with funds from the California Department of Public Health, Network for a
Healthy California, funded by the United Sates Department of Agriculture’s
Supplementary Nutrition Assistance Program (formerly the Food Stamp Program).
These institutions are equal opportunity providers and employers. In California, food
stamps provide assistance to low-income households, and can help buy nutritious
foods for better health. For food stamp information, call 1-877-847-3663. For important
nutrition information visit www.cachampionsforchange.net
