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Family and Consumer Sciences

Live Smart Ohio

Ohio State University Extension

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dietary guidelines

July 21, 2016

Making the New Dietary Guidelines a Part of Your Life: Protein Foods

This is the 4th post covering the 2015-2020 Dietary Guidelines for Americans key recommendations and how you can easily use them in everyday life! A Key Recommendation of the Dietary Guidelines: ““A healthy eating pattern includes… a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and […]

WRITTEN BY: Shawna Hite, Healthy People Program Specialist, OSU Extension, Family & Consumer Sciences.

REVIEWED BY: Susan Zies, OSU Extension Educator, Family & Consumer Sciences

PHOTO CREDITS:

  • Amino Acid Chain Image obtained from Wikimedia Commons. Author of image: Robinmbetz.

SOURCES:

  • Live Smart Ohio (December 2015). Digesting the association between processed meat and cancer. Retrieved from: http://livesmartohio.osu.edu/food/hite-143osu-edu/digesting-the-association-between-processed-meat-and-cancer/
  • Live Smart Ohio (March 2016). How to perceive your portions. http://livesmartohio.osu.edu/food/homonai-3osu-edu/how-to-perceive-your-portions/
  • Mayo Clinic (May 2014). Legumes, in Nutrition and healthy eating. Retrieved from: http://www.mayoclinic.org/legumes/ART-20044278?p=1

REFERENCES:

  • American Heart Association (May 2015). Protein & heart health. Retrieved from: http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Protein-and-Heart-Health_UCM_434962_Article.jsp#.V36FZ0YrLIU
  • Harvard School of Public Health (2016). Protein. The Nutrition Source. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
  • Medline Plus (February 2015). Amino acids. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/ency/article/002222.htm
  • Medline Plus (June 2016). Dietary Proteins. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/dietaryproteins.html
  • Medline Plus (June 2016b). Kwashiorkor. U.S. National Library of Medicine. Retrieved from: https://www.nlm.nih.gov/medlineplus/ency/article/001604.htm
  • Murphy, C. H., Oikawa, S. Y., & Phillips, S. M. (2015). Dietary Protein to Maintain Muscle Mass in Aging: A Case for Per-meal Protein Recommendations. The Journal of frailty & aging, 5(1), 49-58.
  • National Heart, Lung, and Blood Institute (December 2013). Use herbs & spices instead of salt. U.S. Department of Health & Human Services. Retrieved from: https://www.nhlbi.nih.gov/health/educational/healthdisp/pdf/tipsheets/Use-Herbs-and-Spices-Instead-of-Salt.pdf
  • National Institute of Health (March 2008). Making & maintaining muscle: How much protein do you need? U.S Department of Health & Human Services. Retrieved from: https://newsinhealth.nih.gov/2008/March/docs/01features_01.htm
  • U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available athttp://health.gov/dietaryguidelines/2015/guidelines/
  • U.S. Department of Agriculture (2016). Protein foods. Myplate.gov. Retrieved from: http://www.choosemyplate.gov/protein-foods-nutrients-health
  • University of Rochester (2009). Visualize your portion size. Retrieved from: https://www.urmc.rochester.edu/crc/documents/VisualizeYourPortionSize12-01-09.pdf

Categories: Food
Tags: #processedmeat, #redmeat, dietary guidelines, Dietary Guidelines for Americans, meat, plant protein, processed meat, protein

June 23, 2016

Making the New Dietary Guidelines a Part of Your Life: Dairy

The New Dietary Guidelines for Americans 2015-2020 was released this year. You may ask, “So what does that mean for me?” Find out in this 3rd post, reviewing the Guideline’s Key Recommendations and how to use them in everyday life! Today, we’re going to cover the Guideline’s dairy recommendations, but don’t forget to check out the past posts […]

WRITTEN BY: Shawna Hite, OSU Extension, FCS, Healthy People Program Specialist

REVIEWED BY: Dan Remley, OSU Extension, FCS, Assistant Professor, Field Specialist, Food, Nutrition, & Wellness

SOURCES:

  • Center for Science in the Public Interest (2014). Healthy School Snacks. Retrieved from: http://cspinet.org/nutritionpolicy/healthy_school_snacks.html
  • UCSF Medical Center (2016). Calcium Content of Foods. Retrieved from: https://www.ucsfhealth.org/education/calcium_content_of_selected_foods/
  • U.S. Department of Agriculture (2016). Dairy Tips. Retrieved from: http://www.choosemyplate.gov/dairy-tips

REFERENCES:

  • Ervin, R. B., Wang, C. Y., Wright, J. D., & Kennedy-Stephenson, J. (2004). Dietary intake of selected minerals for the United States population: 1999–2000. Energy, 1(5):6.
  • Gunther, C., Hite, S., (2016). Calcium. Ohio State University Extension. Retrieved from: http://ohioline.osu.edu/factsheet/hyg-5506
  • National Institute of Health (March 2013). Calcium. U.S Department of Health and Human Services. Retrieved from: https://ods.od.nih.gov/factsheets/Calcium-Consumer/#h5
  • Quann, E. E., Fulgoni III, V. L., & Auestad, N. (2015). Consuming the daily recommended amounts of dairy products would reduce the prevalence of inadequate micronutrient intakes in the United States: diet modeling study based on NHANES 2007-2010. Nutrition Journal, 14(1), 1-11. doi:10.1186/s12937-015-0057-5
  • U.S. Department of Agriculture (March 2016). Dairy. Choosemyplate.gov. Retrieved from: choosemyplate.gov/dairy
  • U.S. Department of Agriculture (Feb 2016). Choosemyplate.gov. Retrieved from: choosemyplate.gov/oils-fats
  • U.S. Department of Agriculture (January 2016). Dietary guidelines for Americans 2015-2020, eighth edition. United States Department of Health and Human Services. Retrieved from: health.gov/dietaryguidelines/2015/guidelines

Categories: Food
Tags: #dietaryguidelines, bone health, cheese, dietary guidelines, good health, low-fat dairy, milk, nutrition

March 28, 2016

Simple Sugars Aren’t So Simple to Track

Now that jelly bean and chocolate bunny season has passed, you may be getting serious about cutting back on sugar.  Added sugars are often referred to as “empty calories” because they pack on calories without providing essential nutrients. The sucrose we commonly consume as “granulated sugar” or “white sugar” is referred to as a “simple” […]

WRITTEN BY: Carol Smathers, MS, MPH

REVIEWED BY: Jenny Lobb, MPH, RD, LD

PHOTO CREDITS:

  • Carol Smathers

SOURCES:

  • Sugar Stacks (2014). Beverages. http://www.sugarstacks.com/beverages.htm
  • Starbucks (2011). Nutrition by the Cup. https://news.starbucks.com/uploads/documents/nutrition.pdf
  • The Huffington Post (2014). Yogurts with More Sugar than a Twinkie. http://www.huffingtonpost.com/2014/05/26/yogurt-sugar-twinkie_n_5379590.html

REFERENCES:

  • 2015-2020 Dietary Guidelines for Americans. Chapter 1: Key Elements of Healthy Eating Patterns. http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/
  • Department of Health and Human Services. A Healthier You. Chapter 8: Fats, Added Sugars and Salt. http://health.gov/dietaryguidelines/dga2005/healthieryou/html/chapter8.html
  • SugarScience. Hidden in Plain Sight. http://www.sugarscience.org/hidden-in-plain-sight/#.Vvk05_krLRZ

Categories: Food
Tags: calories, dietary guidelines, labels, sugar

March 3, 2016

Making the New Dietary Guidelines a Part of Your Life: Veggies & Fruits

The Dietary Guidelines for Americans 2015-2020  offers new recommendations focused on overall eating patterns. How can we put these Guidelines to use in everyday life? This post will be the first in a series, explaining the Guidelines’ Key Recommendations and how to apply them. The Key Recommendations offer pointers on what a healthy eating pattern should […]

WRITTEN BY: Shawna Hite, Healthy People Program Specialist, OSU Extension Family & Consumer Sciences

REVIEWED BY: Susan Zies, Extension Educator, OSU Extension, Family & Consumer Sciences and Shannon Smith, BGSU Dietetic Intern with OSU Extension, Family and Consumer Sciences

SOURCES:

  • Food Nutrition and Consumer Services. What’s Cooking? USDA Mixing Bowl. USDA. Retrieved from: http://www.whatscooking.fns.usda.gov/

REFERENCES:

  • Centers for Disease Control (CDC) (November, 2015). Cutting calories: How to use fruits and vegetables to help manager your weight. U.S. Department of Health and Human Services. Retrieved from: http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
  • Center for Nutrition Policy & Promotion (January 2016). Focus on fruits. USDA. Retrieved from: http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/DGTipsheet3FocusonFruits.pdf
  • Center for Nutrition and Policy Promotion (January 2016). Focus on Vegetables. USDA. Retrieved from: http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/DGTipsheet2AddMoreVegetables.pdf
  • Miller, S. R., & Knudson, W. A. (2014). Nutrition and cost comparisons of select canned, frozen, and fresh fruits and vegetables. American Journal of Lifestyle Medicine, 1559827614522942.
  • MyPlate.gov (February, 2016). MyWins: Healthy eating solutions for everyday life. U.S. Department of Agriculture (USDA). Retrieved from: http://www.choosemyplate.gov/myplate-mywins
  • U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available athttp://health.gov/dietaryguidelines/2015/guidelines/

Categories: Food
Tags: #dietaryguidelines, balanced diet, dietary guidelines, Fruits, fruits and vegetables, nutrition, tips, Vegetables and Fruits, veggies

February 1, 2016

Is It Time for an Oil Change?

Have you changed your oil lately? Not for your car, but to keep your body running smoothly.  The newly released 2015 – 2020 Dietary Guidelines, provide recommendations for the amount of fat we consume.  Fat-free or low-fat dairy products, lean meats, poultry, and seafood can reduce the amount of fat in our diets. The key recommendations […]

WRITTEN BY: Barbara Hennard; OSU Extension, Family and Consumer Sciences Educator

REVIEWED BY: Shawna Hite; OSU Extension, Family and Consumer Sciences; Healthy People Program Specialist

PHOTO CREDITS:

  • www.Pixabay.com

SOURCES:

  • American Diabetes Association; Protect Your Heart: Choose Healthy Fats http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/fats-and-diabetes.html#Healthy_Fats
  • Mayo Clinic; Dietary Fats: Know Which Types to Choose: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
  • American Heart Association; Fats 101; http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Fats-101_UCM_304494_Article.jsp#.Vqpyz7IrKJD
  • Office of Disease Prevention and Health Promotion; Dietary Guidelines for Americans 2015 - 2020 Eighth Edition; http://health.gov/dietaryguidelines/2015/guidelines/

Categories: Food
Tags: dietary guidelines, food, healthy fats, Nutrition Facts, omega 3 fats

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