Tag Archives: nutrition resources

Make Every Bite and Sip Count, New Dietary Guidelines for Americans

Make every bite and sip count! This is the call to action in the 2020 – 2025 Dietary Guidelines for Americans (DGA).  Every five years the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) update the DGAs, which are a framework for healthy eating patterns throughout life, aimed to promote health, prevent disease, and meet nutrient needs.  

The 2020 – 2025 DGA provide suggestions for healthy eating patterns throughout all stages of life, including specific recommendations for women during pregnancy and lactation, and for infants from birth to 23 months. 

The dietary guidelines have four main points:

1. Follow a healthy dietary pattern at every life stage.

2. Customize and enjoy nutrient dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.

3. Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.

4. Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.  

The USDA MyPlate and MyPlate website guide all Americans to discover a healthy eating routine that is just right for their individual needs.  MyPlate highlights five food groups (dairy, fruit, vegetables, protein, and grains) and suggests ways you can add more foods packed with vitamins and minerals, called “nutrient-dense foods,” to your diet. Examples of nutrient-dense foods are low-fat dairy, whole grains, fruits, vegetables, and lean proteins.  Nutrient-dense dairy foods are low fat milk, cheese and yogurt.

One healthy tip to help you meet your food group needs is to include two to three food groups with each meal and, watch your portion size to stay within calorie limits. To learn more about portion size and how much you need from each food group, go to MyPlate.gov.  

Healthy eating should be enjoyable!  Picking foods that sound good to you will also help make changes easier to stick with long term. Try to swap healthier foods into your diet, like low fat yogurt and fruit instead of a donut or Danish, or simply choose whole wheat bread instead of white bread. 

It is recognized in the DGAs that milk, cheese and yogurt are an excellent source of vitamins and minerals like calcium, vitamin D, iodine, and vitamin B12. These nutrients provided by dairy products are important throughout your entire life. 

  • Starting at 6 months old, dairy foods like cheese and yogurt  are important first foods that help form the foundation for healthy eating. 
  • At 12 months,  toddlers can drink whole milk instead of breastmilk or formula as a t critically important source of 13 essential nutrients important for healthy growth and development. 
  • From pre-school to teenage years, dairy foods provide high-quality nutrients that help kids grow, thrive and stay healthy. 
  • Adolescence is a critical time for good nutrition. Teen girls especially fall short of Vit. B12 and bone-building nutrients.  Dairy foods have more bone building nutrients per calorie than any other food group. 
  • For women who are pregnant or breastfeeding, dairy foods provide vitamin B12 as well as iodine which are important to brain health.
  • Older adults benefit from protein and minerals in dairy to support bone health and maintain muscle. 

Healthy eating is important throughout all stages of life for growth, prevention of disease, and overall wellness. The 2020-2025 Dietary Guidelines for Americans and MyPlate are helpful guides to help you make every bite and sip count. 

Learn more about the DGA here

Investigate How Dairy Helps People Thrive Across the Lifespan (Download Here)

Makenna Stafford, is currently a Master’s student in the Dietetic Nutrition Program at Oregon State University. She recently worked as a Dietetic Intern for the Oregon Dairy and Nutrition Council in 2021.

Resources:

HEALTH BENEFITS OF DAIRY

HEALTHY DAIRY PRODUCTS AND THEIR NUTRITIONAL POWER

EATING CHEESE MAY PROVIDE HEART HEALTH BENEFITS

IMPROVING NUTRITION, HEALTHCARE OUTCOMES IN OLDER ADULTS

Learn more about healthy eating at MyPlate.gov

MyPlate is a guide for Americans on healthful eating that includes five major food groups, fruits, vegetables, grains, protein, and dairy. MyPlate has recently been updated to reflect the newest edition of the USDA’s Dietary Guidelines for Americans.

Click for a video on the new USDA Dietary Guidelines for Americans

Each person needs different amounts from each food group based on their height, weight, gender, and age. It doesn’t have to be complicated, because MyPlate has an app for that!   Easily calculate your daily dietary needs in less time than it takes you to catch up on TikTok. Find the new app by searching for “Start Simple with MyPlate” in your app store.

What to explore on MyPlate.gov

Myplate.gov helps you eat healthier by including specific nutrition guidance for all stages of life! This includes nutrition for pregnancy and lactation, infancy, toddlers, preschools, kids, teens, young adults, adults, and older adults.  

Another new aspect on the MyPlate website is a quiz to help you make sure you’re getting in all the nutrients you need to stay healthy. The quiz will ask you about your regular food intake, what your goals are, and what aspects of healthy eating you want to learn more about. Once the quiz is complete, you can find out if you should increase your intake for certain food groups. You will also be provided links to resources on topics you indicated you wanted to know more about.

Besides these updates, there is a lot more to explore on the MyPlate website. If you are looking for more recipe ideas, the website has a robust recipe section where you can search by type of cuisine, kitchen equipment, food groups and more. It even has tips for eating on a budget and printable nutrition education materials in Spanish and English.

All about the MyPlate App

Once you know what food groups may be lacking in your diet, the app also helps you create goals and holds you accountable. And, it even goes one step further to generate ideas to complete these goals. There are tips on easy ways to add the food groups based on your goals, and it will link you directly to recipes that include the food groups you need. 

If your goal is one more serving of dairy in your day, the app could suggest you “start your day with dairy.” Tips include mixing sliced bananas with yogurt, preparing a fruit smoothie, or cooking oatmeal in low-fat milk. Goals for increasing vegetable intake could be “snack on vegetables” with recipes like Caprese veggie skewers to keep mealtime fun or have veggies with a bean dip or hummus. Recipes have also been gathered for SNAP recipients, featuring an array of healthy options.

If you are motivated by a friendly competition, the app could encourage you to keep up with your goals when you join challenges or earn different badges. Get the whole family involved!  

You’ll eat healthier when you let MyPlate help you implement new and fun foods into your day. And it doesn’t cost a thing, so what are you waiting for? Check out MyPlate and start today!

Liz Davitt, MS is currently a Dietetic Intern at Oregon State University. She completed her community rotation with the Oregon Dairy and Nutrition Council in 2021.

Resources:

MYPLATE.GOV

USDA DIETARY GUIDELINES 2020 – 2025

STAY HOME, STAY SAFE, STAY HEALTHY

DASH DIET EATING PLAN

Get Free Summer Meals for Oregon Kids and Teens

It’s summer!  And for Anthony Newman, former NFL player and Oregon Duck, that means more ways to stay healthy.  

Partners for a Hunger-Free Oregon has reissued a map of summer meal programs throughout the state for kids and teens from 1 to 18 years old.  Find your pickup location and enjoy free, healthy lunches all summer long. 

There’s no registration, no sign up and no charge for these meals that are often served at local schools, parks, libraries or community centers.

All meals follow USDA My Plate guidelines, to promote growth and health for kids and teens.  What a healthy and delicious activity for the summer!

To find a site near you, call 211, text “Food” to 877-877, or ask your school nutrition website for details.

Looking for more ways to stay healthy?  Check out our “Stay Healthy” series with Anthony Newman with tips on how you can stay physically and mentally active, help others and make a Food Hero Smoothie!

Is DASH the Best Diet … Ever?

Could it be? Is there really a “best diet?” If such a thing exists, the Dietary Approaches to Stop Hypertension (DASH) eating plan may just be it. In 2017, for the seventh year in a row, an expert panel of health and nutrition experts assembled by U.S. News & World Report rated DASH Best Overall Diet.

DASH has been repeatedly lauded by expert panels for its proven plan for healthy eating, diabetes prevention and heart health. With nearly 20 years of research to support it, the DASH Diet is recommended by both the 2010 and 2015 Dietary Guidelines for Americans, the American Heart Association and the National Heart, Lung and Blood Institute.

What’s unique about DASH is that it is really not a traditional diet but rather an eating plan that you can follow for life. It also works well for families, couples, co-workers and individuals. The focus is on food – simple, easy-to-prepare and tasty food. No pills or special ingredients. Simply food.

The DASH eating plan emphasizes whole grains, vegetables, fruits, lean protein and dairy foods. In fact, milk, cheese and yogurt are critical components of DASH because of the nutrients they provide. This combination of foods provides enhanced health benefits that are not seen when dairy foods are not included.

DASH was originally shown to be as effective in treating high blood pressure for some people as medications can be. Further research has confirmed this time and again, but also has shown that DASH can help reduce the risk for cardiovascular disease and diabetes while at the same time improving bone health. A 2016 study showed that a modified DASH diet with full fat dairy foods, no juice and fewer sugars maintained and enhanced the health benefits of DASH, including:

  • Similar benefit of lowering blood pressure
  • Reduced blood triglyceride levels
  • No difference in total LDL cholesterol
  • Did not reduce the blood HDL cholesterol levels

So, is it time for you to get started with the DASH eating plan? We can help with the information and tools you need. Visit https://odncouncil.org/dash/ to find DASH recipes to help you reach your daily goal for each food group.

 

 


READ MORE ABOUT DASH:

Community Inspired to Live Stronger, Healthier and Happier

livebest-with-yogurtWho doesn’t want to live a stronger, healthier and happier life?

All were elements of Judy Barbe’s Eating Well, Being Well workshop in Tillamook on Saturday, March 11. Barbe is a Registered Dietitian Nutritionist and a nationally-known author and speaker, and her appearance was sponsored by the Oregon Dairy and Nutrition Council.

Organized by the Tillamook County Year of Wellness Nutrition Committee, and led by Oregon State University Extension Professor Jessica Linnell, PhD, the event drew more than 70 attendees, including all ages and walks of life. In addition to Tillamook Mayor Suzanne Weber and Commissioner Bill Baertlein, dairy representatives included local dairy farmers Julie Lourenzo and Joanne Seals, as well as Dairy Extension County Leader Troy Downing.

Judy-Barbe-TipsJudy Barbe engaged the audience in exercises aimed at assessing their food and lifestyle choices along with some goal setting activities to make improvements. She made an impression. One of the attendees said, “I am going to lose the prejudices I’ve formed about several food groups.” Another later posted a picture of his notes from the presentation posted on his refrigerator at home. Still another Tweeted about her meal prepping after the workshop.

Barbe gave positive “dairy deliciousness” food suggestions and addressed the health benefits of consuming real dairy. She answered questions about dairy fat and alternative beverages. Hallie Hopkins with Oregon State University Extension Service provided a tasty and instructive food demonstration with bulgur, roasted vegetables and a yogurt sauce made with donated Tillamook yogurt.

“The workshop concluded with participants sharing the goals they set for themselves based on what they learned,” said Anne Goetze, Senior Director of Nutrition Affairs for the Oregon Dairy and Nutrition Council. “People left motivated to make positive changes.”

THE TILLAMOOK COUNTY YEAR OF WELLNESS NUTRITION COMMITTEE INCLUDES:
Michelle Jenck, Year of Wellness
Laura Swanson, Tillamook Pioneer
Sue Phillips-Meyer, Adventist Health
Hallie Hopkins, Oregon State University Extension
Mis Carlson-Swanson, Oregon Food Bank
Dawna Roesener, Tillamook County WIC
Lauren Sorg, Food Roots
Joyce Trogdon, Rinehart Clinic

RELATED LINKS:

Tillamook County Year of Wellness

LiveBest – website for Judy Barbe, RDN

Improving Nutrition, Healthcare Outcomes in Older Adults

Nationwide, up to 60 percent of hospitalized older adults may be malnourished, with an estimated price tag of $51.3 billion. It is no surprise that a 300 percent increase in health care costs can be attributed to poor nutrition status.  In Oregon, Registered Dietitian Nutritionists are in the forefront of the fight to prevent and treat malnutrition.

Partnering with nutrition leaders, Oregon Dairy and Nutrition Council is working to raise awareness and has gathered educational tools to help health professionals recognize and treat malnutrition. The resources also help older adults realize that they need to ask about nutrition and advocate for improved care.ask-about-your-nutrition

Oregon Governor Kate Brown joined the Oregon Academy of Nutrition and Dietetics in shining the light on the impact of malnutrition – especially in older adults – by proclaiming September 26 to 30 as Malnutrition Awareness Week in Oregon.

Preventing and treating malnutrition can be as simple as following the MyPlate guidelines.  Eating enough food and the right amounts from each food group is the key. Protein is especially important.

Everyone, and especially those at risk of malnutrition such as the ill or elderly, should aim to consume 3-4 ounces of protein at each meal (30 grams). Protein-rich dairy foods are a convenient, affordable and tasty option for seniors.  Try milk (lactose-free, if needed), cheese, Greek yogurt, yogurt and cottage cheese.  Find out what a serving is and how you can get enough with these fact sheets:

Protein Pointers

Eating to Optimize Surgery or Treatment

Eating to Meet Your Body’s Needs

Eating for Your Best Health

Malnutrition awareness is important. Learn more about this issue at this link to a KPTV television story with Providence nutrition services.

Federal Dietary Guidelines Recommend Dairy

dary foods

Early this year, the 2015-2020 Dietary Guidelines for Americans (DGAs) were released jointly by the U.S. Department of Agriculture and the United States Department of Health and Human Services. Similar to previous versions, the new DGAs recommend three servings of dairy each day as an important part of a healthy eating pattern.

The full report brings attention to the fact that daily dairy intake for most Americans falls below recommendations and calls for increased consumption. Adding one serving of dairy every day can help Americans get the nutrients they need in an easy and affordable way.

Dairy foods are nutrient rich and among the top sources of calcium, vitamin D and potassium, which are nutrients of concern in the American diet. Few other foods deliver dairy’s powerhouse of nutrients in such an affordable, appealing and readily available way. By comparison, it would take 21 cups of chopped broccoli to deliver the same amount of calcium as three glasses of milk.

The DGAs are significant because they form the foundation of all the USDA nutrition programs – school meals, WIC, Head Start, extension and SNAP-Ed. They also impact the nutrition recommendations health professionals give their patients and curriculum in the classroom.

RELATED ARTICLE: Decoding the Dairy Case

Prompting Positive Changes for Community Health

community health

What happens when a broad-based group of citizens comes together with a common goal to improve the health of their community? Change happens!

Just over a year ago, the Oregon Dairy and Nutrition Council (ODNC) organized a town hall gathering in Tillamook to bring together a diverse group of community leaders who care about health and wellness. This led to the Tillamook County Commission declaring 2016 the “Year of Wellness.”

Anne Goetze, Senior Director of Nutrition Affairs for ODNC, has been serving on their appointed task force and co-chairs the nutrition subcommittee. Additionally, this town hall led to ODNC’s work with the Oregon Department of Education and the Tillamook School District on wellness policy activation with Fuel Up to Play 60 as a featured program.

In August, a well-attended Community Health Matters Forum helped chart the course for ongoing community engagement. Results from an online challenge showed people making healthier food choices, preparing healthy meals and being more physically active every day. The success of this program serves as a model that will be introduced in Umatilla later this year.

For more information about the Year of Wellness efforts, visit their website at http://tillamookcountyhealthmatters.org/about-us/.

Decoding the Dairy Case

Milk provides a package of protein and essential nutrients that are not easily replaced with other foods. Among registered dietitians, family physicians and pediatricians who participated in a recent survey, fluid milk was among the top sources of calcium and vitamin D they recommended to their clients/patients.

So what’s up with all of the other items filling the shelves claiming to be milk or just like milk? Walk past the dairy case at any given grocery store, and the choices can be dizzying. To make matters even more confusing, the products’ nutrients are not consistent, and the ingredient lists range from simple to complex.

Only cow’s milk has a long track record of research supporting its health benefits, and other alternatives simply cannot match the complete nutritional equivalent. Non-dairy beverages have no FDA-regulated standard of identity as cow’s milk products do, and the nutrition claims for these items vary greatly.

To help you ‘decode the dairy case,’ here’s a short video from our friends at the American Dairy Association:

VIDEO