Dietary Guidelines for Americans

After writing the last two posts about reading a nutrition facts label and top 10 food label tricks to avoid, I can't help but further expand on the Dietary Guidelines for Americans that I mentioned in both of those posts.

What are the Dietary Guidelines for Americans (DGA)?  The DGA "provide advice for making food choices that promote good health, advocate a healthy weight, and help prevent disease. The DGA are for healthy Americans age 2 and older."  "The advice is based on a thorough, transparent, and unbiased review of the scientific evidence. The DGA are congressionally mandated under the 1990 National Nutrition Monitoring and Related Research Act (Public Law 101-445, Section 301 [7 U.S.C. 5341], Title III). Every 5 years, the Secretary of Agriculture and the Secretary of Health and Human Services release a new set of guidelines."  The most recent guidelines were released in 2010.

The current guidelines emphasize 3 major goals for Americans:

1. "Balance calories with physical activity to manage weight"
2. "Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood"
3. "Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains"

It also "include 23 key recommendations for the general population and 6 additional key recommendations for specific population groups, such as pregnant women. The recommendations are intended to help people choose an overall healthy diet."

The entire report can be found here.  The report goes into excellent detail about all aspects of their recommendations.  I found it fascinating to read and it is something that can teach you a lot about nutrition.  I'll post the key recommendations below:

Balancing calories to Manage weight
• Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.
• Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.
• Increase physical activity and reduce time spent in sedentary behaviors.
• Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.

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. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
• Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
• Consume less than 300 mg per day of dietary cholesterol.
• 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.
• Reduce the intake of calories from solid fats and added sugars.
• Limit the consumption of foods that contain refined grains, especially
refined grain foods that contain solid fats, added sugars, and sodium.
• 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.

Foods and Nutrients to Increase
Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs.
• Increase vegetable and fruit intake.
• Eat a variety of vegetables, especially dark-green
and red and orange vegetables and beans and peas.
• Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
• Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
• Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
• Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
• 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.
• Use oils to replace solid fats where possible.
• Choose foods that provide more potassium,
dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

Recommendations for specific population groups
Women capable of becoming pregnant
• Choose foods that supply heme iron, which is more readily absorbed by the body, additional iron sources, and enhancers of iron absorption such as vitamin C-rich foods.
• Consume 400 micrograms (mcg) per day of synthetic folic acid (from fortified foods and/or supplements) in addition to food forms of folate from a varied diet.

Women who are pregnant or breastfeeding
• Consume 8 to 12 ounces of seafood per week from a variety of seafood types.
• Due to their high methyl mercury content, limit white (albacore) tuna to 6 ounces per week and do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel.
• If pregnant, take an iron supplement, as recommended by an obstetrician or other health care provider.

Individuals ages 50 years and older
• Consume foods fortified with vitamin B, such 12 as fortified cereals, or dietary supplements.

Building healthy eating Patterns
• Select an eating pattern that meets nutrient needs over time at an appropriate calorie level.
• Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern.
• Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses.

All of this seems like common sense, right?  Well, apparently, a lot of manufacturers "trick" consumers through labeling that may be misleading or confusing.  Many consumers may "think" they are eating healthier when in fact, they may not be when a label is thoroughly analyzed.  Also, it is easier and cheaper to eat processed foods that may not be the "healthiest" alternative.  I think education is power and by educating ourselves about what is in the food we eat, we can make healthier choices.  I am also a firm believer in preparing your own food so you know what goes in it.  By preparing our own food and thoroughly reading labels before we purchase an item, it will go a long way in improving the diet and health of all Americans.

Top 10 Food Label Tricks to Avoid

When I am surfing the Internet, I get these random links to stories that catch my eye.  I came across an interesting link that I thought I'd like to write a post about.  The title of the story is "Top 10 Food Label Tricks to Avoid in 2012."  After my post yesterday about reading Nutrition Facts Labels, I thought this list was intriguing and something that I could embellish with information of my own...

10. NO TRANS FAT

• As mentioned in my post yesterday, according to the FDA's Nutrition Labeling and Education Act (NLEA),  fat content is not required to be listed on the label "if the food contains less than 0.5 grams of total fat per serving and if no claims are made about fat or cholesterol content."
• The bad thing about this is if you eat multiple foods that contain less than 0.5 grams of trans fat, you could be eating a "measurable" amount of trans fat over the course of the day.
• Avoid products that have "partially hydrogenated oils" listed as an ingredient.  This usually indicates that the product has some trans fat.

9. MULTIGRAIN

• Some may mistake this to mean "whole grain" or "whole wheat."  It does not.  This just means that the product is "made from several grains, which may be whole or refined. Labels such as "12 grain" and "made with" whole wheat can be equally deceptive. "
• "To make sure the food is rich in whole grains, check the ingredients. The first one listed should contain the word "whole.""

8. ALL NATURAL

• "The FDA has no strict definition of the term, and many packaged foods claiming to be natural contain added chemicals and other substances."
• "The USDA, which regulates meat and poultry, has a more precise definition (no artificial ingredients and minimally processed), but it still allows for some additives."
• The USDA held came to this conclusion based on public hearings and a petition filed by Hormel Foods.  
• "In addition, it's permissible to slap a "natural" label on meat and poultry from animals raised with antibiotics or hormones."

7. ORGANIC

• "Organic products, which tend to be significantly more expensive than their conventional counterparts, can be just as high in salt, sugar or calories, low in fiber and devoid of nutrients."
• "What's more, they may legally contain non-organic ingredients."
• I only look for products that state it is 100% USDA certified organic.  That way, you know that it does not contain Genetically Modified Organisms (GMOs).
• Items listed as simply being "organic" may contain up to 30% of GMOs.

6. HIGH IN FIBER

• "To boost their fiber content, many packaged foods contain added fiber with names such as inulin, maltodextrin and polydextrose."
• "While these count toward a food's fiber total, they haven't been proven to offer the same health benefits as the naturally-occurring fiber found in fruits, vegetables and whole grains."
• "Inulin can cause gastrointestinal discomfort."
• According to the U.S. Department of Health and Human Services' "Dietary Guidelines for Americans", "dietary fiber naturally occurs in plants, helps provide a feeling of fullness, and is important in promoting healthy laxation."
• "These foods are consumed below recommended levels in the typical American diet."
• Women should consume 25g daily while men should consume 38g daily.
• "Dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes."
• "Children and adults should consume foods naturally high in dietary fiber in order to increase nutrient density, promote healthy lipid profiles and glucose tolerance, and ensure normal gastrointestinal function."
• They also state that "fiber is sometimes added to foods and it is unclear if added fiber provides the same health benefits as naturally occurring sources."

5. NO HIGH-FRUCTOSE CORN SYRUP

• "Human studies of the sweetener high-fructose corn syrup (HFCS) have generally shown it to be no worse for our waistlines or our health than table sugar. "
• "The two have a similar chemical makeup, and both contain about the same number of calories."
• "Just because a product contains an alternative to HFCS -- whether sugar, fruit juice concentrate, brown rice syrup or agave nectar -- doesn't necessarily make it more healthful. "
• "All caloric sweeteners, if consumed in excess, can contribute to obesity and related health problems."

4. CONTAINS SEA SALT

• " It offers no clear health advantages over table salt."
• "By weight, both contain about the same amount of sodium, which is what poses a health risk."
• According to the Dietary Guidelines for Americans, "Virtually all Americans consume more sodium than they need."
• "The estimated average intake of sodium for all Americans ages 2 years and older is approximately 3,400 mg per day."
• The recommended daily average intake of sodium for individuals aged 9-50 is 1,500mg per day.
• The "Upper Tolerable Intake Level" is 2,300mg per day for people aged 14 and older.  
• According to the American Heart Association, there is approximately 2,300mg of sodium per teaspoon.
• With this calculation, you should consume only around 1/2 teaspoon of salt per day.
• "Most sodium comes from salt added during food processing."
• This is a good reason why you should cook your own rather than purchasing prepared foods.
• "Some sodium-containing foods are high in sodium, but the problem of excess sodium intake also is due to frequent consumption of foods that contain lower amounts of sodium, such as yeast breads."

3. SUPPORTS A HEALTHY IMMUNE SYSTEM

• "A growing number of products imply that they can boost immunity and ward off illness."
• "There's typically little or no evidence for such claims."
• "This deception is permitted because of a loophole in labeling rules."
• "By saying that a food "maintains" or "supports" normal functioning (such as a healthy immune system, blood pressure or cholesterol levels) instead of explicitly stating that it can treat or prevent a condition, manufacturers don't have to provide any proof."

2. EXCELLENT SOURCE OF OMEGA-3

• "Studies show that fish oil is good for the heart, and many products from mayonnaise to peanut butter have added omega-3 fatty acids, the key ingredient in fish oil."
• "But these foods typically contain a form of omega-3s known as alpha-linolenic acid (ALA), which comes from plant sources such as flaxseed and canola oil rather than fish."
• "The health benefits of ALA are not nearly as well documented as those of fish oil."
• "The amount we get from some products may be too low to provide any benefit."
• "You're better off getting your omega-3s from fish such as salmon."

1. SERVING SIZE

• Manufacturers often list servings sizes on their nutrition labels which do not reflect what a consumer will actually eat.  
• Consumers will often eat more than what is listed as a serving size.
• "Especially misleading are snacks and beverages from vending machines or convenience stores that seem to be single servings."
• Even the FDA recognizes this "problem" and warns consumers to pay attention to the nutrition facts label. 
• "The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label."
• "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"?"

After reading this article, it has made me think more about reading labels rather than blindly purchasing items.  It is amazing what manufacturers can do to "trick" us into thinking we are eating something that is healthier when in fact we are not.  This is a good example why there is an obesity epidemic and why I need to teach my children from an early age the importance of making healthy food choices.

How Do You Read a Nutrition Facts Label?

Since I have been diagnosed with gestational diabetes, I have become more aware of reading the nutrition labels on the food that I buy.  I have to read the labels so I do not eat more carbohydrates than I am allowed to per meal.  In the course of "reading" the labels, I discovered, that there is a lot that I do not know about the information contained on the label.  I did some research and found the United States Food and Drug Administration (FDA) has broken down the information contained on the label and what it all means.  Most of this post is based upon information from the FDA.

Who is the FDA?  The FDA "is responsible for assuring that foods sold in the United States are safe, wholesome and properly labeled. This applies to foods produced domestically, as well as foods from foreign countries. The Federal Food, Drug, and Cosmetic Act (FD&C Act) and the Fair Packaging and Labeling Act are the Federal laws governing food products under FDA's jurisdiction."  "The Nutrition Labeling and Education Act (NLEA), which amended the FD&C Act requires most foods to bear nutrition labeling and requires food labels that bear nutrient content claims and certain health messages to comply with specific requirements."

"The Nutrition Labeling and Education Act (NLEA), which amended the FD&C Act requires most foods to bear nutrition labeling and requires food labels that bear nutrient content claims and certain health messages to comply with specific requirements."  This act specifies where the nutrition label should go on the package, what font size to use and even what information is required to be placed on a package.  The following are some interesting bits of information about this act.  I have italicized the areas that were a surprise to me:

• Serving Size - A package that is sold individually and contains less that 200% of the applicable reference amount is considered to be one serving. However, for products that have reference amounts of 100 g (or ml) of larger, manufacturers may decide whether a package that contains more than 150% but less than 200% of the reference amount is 1 or 2 servings. When a product contains 200% or more of the reference amount, the manufacturer may label the product as a single serving if the entire package can reasonably be consumed at one sitting.
• Servings per Container - If the number of servings is between 2 and 5 servings it is rounded to the nearest .5 servings.
• Calories - Calories must be in bold print. "Calories from Fat" must be declared unless the product contains < 0.5 g total fat. "Calories" may be followed by the optional term "Energy" in parenthesis.
• Fat - Total fat must be in bold print and listed in grams. Saturated fat must be listed in grams, but is not required if the food contains less than 0.5 grams of total fat per serving and if no claims are made about fat or cholesterol content. 
• Cholesterol - Is not required, if the product contains less than 2 milligrams cholesterol per serving and makes no claim about fat, saturated fat or cholesterol; and if not declared, the statement "Not a significant source of cholesterol" must be included at the bottom of the nutrient table.
• Sodium - Foods for infants and children under 4 years of age may list the mg. amount, but may not list the % Daily Value for sodium.
• Dietary Fiber and Sugars - "Dietary Fiber" in grams is not required if the serving contains less than 1 gram. If not declared, the statement "Not a significant source of dietary fiber" must be included at the bottom of the nutrient table.  "Sugars" is not required if a serving contains less than 1 gram of sugar and no claims are made about sweeteners, sugars, or sugar alcohol content, and if not declared, the statement "Not a significant source of sugars" must be included at the bottom of the nutrient table.
• Protein - Declaration of % Daily Value is not required when the food is for adults or children over 4 years of age unless a protein claim is made.  However, when the food is for adults or children over 1 year of age and the protein is of poor quality, the label should state "0%" in % DV column or state "Not a significant source of protein."  The statement "Not a significant source of protein" is required if the food is purported to be for infants and has a Protein Efficiency Ratio (PER) of less than 40 percent of the reference standard (casein).
• Declaration of Vitamins and Minerals - Nutritional information as the percent of the Reference Daily Intake (RDI) for the following nutrients is MANDATORY and must be declared in the order listed:  "Vitamin A, Vitamin C (Ascorbic Acid), Calcium, Iron"

What is a "nutrition facts label?"  The following is an example of a nutrition facts label:

The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). The bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product.

1. Serving Size - The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. 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"? (e.g., 1/2 serving, 1 serving, or more).
2. Calories (and Calories from Fat) - Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).
• General Guide to Calories (Based on a 2,000 calorie diet)
• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high
3. The Nutrients
• Limit these nutrients (Total fat, cholesterol, sodium)
• The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much.
4. The Nutrients 
• Get enough of these (Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron)
• Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. 
5. Understanding the Footnote on the Bottom of the Nutrition Facts Label
• Note the * used after the heading "%Daily Value" on the Nutrition Facts label. It refers to the Footnote in the lower part of the nutrition label, which tells you "%DVs are based on a 2,000 calorie diet". This statement must be on all food labels.
• For each nutrient listed there is a DV, a %DV, and dietary advice or a goal. If you follow this dietary advice, you will stay within public health experts' recommended upper or lower limits for the nutrients listed, based on a 2,000 calorie daily diet.
6. The Percent Daily Value (PDV)
• The % Daily Values (%DVs) are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet--not 2,500 calories.
• The %DV helps you determine if a serving of food is high or low in a nutrient.
• 5%DV or less is low and 20%DV or more is high.
• This guide tells you that 5%DV or less is low for all nutrients, those you want to limit (e.g., fat, saturated fat, cholesterol, and sodium), or for those that you want to consume in greater amounts (fiber, calcium, etc). As the Quick Guide shows, 20%DV or more is high for all nutrients.

The FDA has initiated several campaigns to get Americans to read the nutrition facts label and make healthy food choices based upon the information contained on the labels.  They have the "Spot the Block" campaign for children 9-13 and "Make Your Calories Count" to help consumers "plan a healthful diet while managing calorie intake."   They also encourage Americans to follow the "Dietary Guidelines" to help people choose an "overall healthy diet."

Until I started reading labels, I blindly chose products which looked good or I knew tasted good.  However, after reading several labels, it became clear that many of the foods that I enjoyed were too high in carbohydrates, fat or sodium.  I did not realize that many products that are packaged to appear to be a single serving actually contain several servings.  Unfortunately, that meant that all of the information on the label needed to be adjusted if I were to consume the entire package.  Do you read labels?  If not, what will it take to make you read labels more consistently?  Unfortunately, for me, it took having diabetes to read labels.