Family and Consumer Sciences

Live Smart Ohio

Ohio State University Extension

Dietary Guidelines for Americans

The Right Calories for You!

When it comes to maintaining a healthy weight for a lifetime, the bottom line is—calories count! Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or “burns off.” This 30-minute webinar will be packed with information about resting metabolic rate, energy requirements, tools to […]

WRITTEN BY: Cindy Conway, MS, RDN, LD Research Associate, Ohio SNAP-Ed Program

Making the New Dietary Guidelines a Part of Your Life: Choosing Fats

This is the 5th post on how to make the 2015-2020 Dietary Guideline’s Key Recommendations a part of your life. This post will help you choose healthy fats. Fats are discussed in the “limits” of the Dietary Guidelines, saying “a healthy eating pattern limits saturated fats and trans fats…” However, the guidelines also state a healthy eating pattern should […]

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

REVIEWED BY: Barb Hennard, Extension Educator, OSU Exntesion Family & Consumer Sciences

PHOTO CREDITS:

  • American Heart Association (2014). Fats: The good, the bad, the ugly. Retrieved from: http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_469423.pdf

REFERENCES:

  • American Heart Association (October, 2015) Monounsaturated fats. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Monounsaturated-Fats_UCM_301460_Article.jsp#.V8h2c00rLIV
  • American Heart Association (October, 2015). Polyunsaturated fats. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fats_UCM_301461_Article.jsp#.V8h2O00rLIV
  • American Heart Association (October 2015) Trans fats. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Trans-Fats_UCM_301120_Article.jsp#.V8h2zE0rLIV
  • American Heart Association (April, 2016). Fats 101. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Fats-101_UCM_304494_Article.jsp#.V8SqxU0rLIU
  • American Heart Association (July 2016). Saturated fats. Retrieved from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Saturated-Fats_UCM_301110_Article.jsp#.V8h4kk0rLIV
  • Cespedes A., (March 2016). What role does fat serve in your body? Live Strong Foundation. Retrieved from: http://www.livestrong.com/article/417602-what-role-does-fat-serve-in-your-body/
  • ChooseMyPlate (January 2016). Saturated, unsaturated, and trans fat. U.S. Department of Agriculture (USDA). Retrieved from: https://www.choosemyplate.gov/saturated-unsaturated-and-trans-fats
  • ChooseMyPlate (May 2016). Why is it important to consume oils? USDA. Retrieved from: https://www.choosemyplate.gov/oils-nutrients-health
  • Decker F., (January 2014). Can i replace butter when baking cookies with vegetable oil? Live Strong Foundation. Retrieved from: http://www.livestrong.com/article/466684-can-i-replace-butter-when-baking-cookies-with-vegetable-oil/
  • FDA (June 2015). Consumer updates: FDA cuts trans fat in processed foods. U.S. Department of Health & Human Services. Retrieved from: http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm
  • FDA (June 2015). Final determination regarding partially hydrogenated oils (removing trans fat). U.S. Department of Health & Human Services. Retrieved from:
  • http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm449162.htm
  • FDA (June 2015). Trans fat now listed with saturated fat and cholesterol. U.S. Department of Health and Human Services. Retrieved from: http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274590.htm
  • FDA (March 2016). What are the different types of fat that a food can contain? How are they different? U.S. Department of Health & Human Services. Retrieved from: http://www.fda.gov/AboutFDA/Transparency/Basics/ucm194310.htm
  • FDA (May 2016). Talking about trans fat: What you need to know. U.S. Department of Health & Human Services. Retrieved from: http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm079609.htm
  • Food and nutrition information center (August 2016). How many calories are in one gram of fat? U.S. Department of Agriculture. Retrieved from: https://fnic.nal.usda.gov/how-many-calories-are-one-gram-fat-carbohydrate-or-protein
  • Mayo Clinic (February 2016). Recommendations for fat intake. Mayo Foundation. Retrieved from: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=2
  • National Heart, Lunch, & Blood Institute. Assessing your weight and health risk. U.S. Department of Health & Human Services. Retrieved from: http://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
  • National Institute of Health. Parent tips: Cooking with healthier fats and oils. U.S. Department of Health & Human Services. Retrieved from: http://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip-fats-and-oils.pdf
  • National Institute of Health (December 2011). Weighing in on dietary fats. U.S. Department of Health & Human Services. Retrieved from: https://newsinhealth.nih.gov/issue/Dec2011/Feature1
  • 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 at http://health.gov/dietaryguidelines/2015/guidelines/
  • 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 at http://health.gov/dietaryguidelines/2015/guidelines/

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

Should you eat salt from the table or the sea?

Do you ever have a friend that acts a little salty?  Maybe it is because they eat too much salt!  Okay, okay…enough with the corny jokes.  In all reality, many Americans actually do consume too much sodium – even if they don’t act salty.  The 2015-2020 Dietary Guidelines for Americans recommends that adults and children […]

REVIEWED BY: Kate Homonai, Family and Consumer Sciences Program Coordinator, Ohio State University Extension Vinton County

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