Current Nutrition Facts Label                     New Nutrition Facts Label

According to the FDA, the new label changes include:

• Larger and bolder calorie typeface.
• “Added sugars” listed in grams and as percent Daily Value. Scientific data shows that it is difficult to meet nutrient needs while staying within calorie limits if you consume more than 10 percent of your total daily calories from added sugar, and this is consistent with the 2015-2020 Dietary Guidelines for Americans.
• Updated serving sizes to more closely reflect the amount of food people actually eat. How much people eat and drink has changed since the previous serving size requirements were published over 20 years ago. For example, the reference amount used to set a serving of ice cream was previously ½ cup but is changing to ⅔ cup.
• The removal of “Calories from Fat” because research shows the tupe of fat is more important than the amount. “Total Fat,” “Saturated Fat,” and “Trans Fat” will be still be required on the label.
• Updated daily values for nutrients like sodium, dietary fiber and vitamin D based on newer scientific evidence from the Institute of Medicine and other reports such as the 2015 Dietary Guidelines Advisory Committee Report.
• Updated list of nutrients that are required or permitted to be declared. Vitamin D and potassium will be required on the label, calcium and iron will continue to be required and vitamins A and C will no longer be required but can be included on a voluntary basis.

Connie Diekman, M.Ed., RD, CSSD, LD, Director of University Nutrition at Washington University in St. Louis, who also serves on the Facts Up Front advisory panel, provided her thoughts on the proposed changes:

Connie Diekman, M.Ed., RD, CSSD, LD (On February 27, 2014):

The proposed changes to the Nutrition Facts Panel will hopefully make it easier for people to see what they are consuming. Making a shift to actual serving size, not the “industry standard” will make nutrition information more usable. The proposal to add ‘added sugars’ will allow people to see how much natural sugar many foods contain so they can weigh pros and cons, deciding which is the best choice. These changes are just one part in the battle of lowering obesity rates, but if grocery shopping is easier, consumers might, in fact, begin to change eating behaviors. Another easy shopping tool is using the Facts Up Front nutrient flags. The front of package flags quickly allow consumers to see key nutrients, making shopping easier.

Understanding nutrients in foods can help you use the Nutrition Facts Label more effectively, and help you make choices that best suit your personal diet and health needs.

Manufacturers will need to use the new label by July 26, 2018. However, manufacturers with less than $10 million in annual food sales will have an additional year to comply.

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The Five Key Take-Aways from the Guidelines:

1. Follow a healthy eating pattern across the lifespan
2. Focus on variety, nutrient density, and amount
3. Limit calories from added sugars and saturated fats and reduce sodium intake
4. Shift to healthier food and beverage choices
5. Support healthy eating patterns for all

That may sound easy enough, but who came up with these guidelines and how can you use these recommendations to guide your health?

What are the Dietary Guidelines?

Sarah Downs: “The federal government has been publishing the Dietary Guidelines for Americans (DGA’s) every five years since 1980. With a goal of providing recommendations about components of a healthy and nutritionally-sound diet to help promote health and prevent chronic disease, each edition of the guidelines reflects the body of nutrition science. The Guidelines provide evidence-based food and beverage recommendations for Americans ages 2 and older.”

Who develops the guidelines?

Sarah Downs: “The U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) develop the guidelines. Revisions to the 2010 Dietary Guidelines were created and updated by using information from the Scientific Report of the 2015 Dietary Guidelines Advisory Committee (essentially a draft of of the guidelines) with additional consideration from Federal agency input and public comments.”

How are they used?

Sarah Downs: “They are the cornerstone of nutrition guidance and are crucial in shaping programs and federal policies related to food, nutrition and health. This includes Women, Infants and Children (WIC), the National School Lunch Program and the Older Americans Act Nutrition Programs, to name a few. They’re also used by various industries and organizations when developing their food and beverage products.

The 2015 DGA’s are intended to be used for disease prevention and focus on overall health rather than treatment of disease. However, it is important to note that regardless of one’s health status, the guidelines can benefit nearly all people in the U.S. if used to support healthy eating patterns.”

What’s different?

Sarah Downs: “Many pieces of the guidelines remain unchanged from 2010 including a focus on increasing the consumption of fruits, vegetables and whole grains and decreasing salt intake. However, there are a few updates to note.

1. On signification change in the 2015 guidelines is the recommendation to limit sugar to no more than 10 percent of daily calories. Currently, many Americans consume up to 22 teaspoons per day, which is nearly double the 10 percent that is recommended (based on a 2,000 calorie a day diet).
2. Recommendations on dietary cholesterol are another important change to the guidelines. The updated guidelines place no daily limit on dietary cholesterol. This comes from lack of strong evidence that shows limiting cholesterol-rich foods lowers the amount of LDL cholesterol (a contributor to heart disease) that ends up in the blood.
3. The recommendations also encourage the increased consumption of different types of protein foods including nuts, seeds and seafood.”
   

So what should my diet look like?

Sarah Downs: “It’s important to note that the eating patterns recommended by the DGA’s focus on the big picture but can be tailored to individual preferences.

These healthy patterns include:

• Fruits and vegetables – a variety of different types of fruits and vegetables
• Grains – half of grains should be whole grains
• Dairy – fat-free or low-fat dairy products and/or fortified soy beverages
• Protein – a variety of protein foods including seafood, lean meats and poultry, eggs, legumes, nuts, seeds and soy products
• Oils – here’s a link to a Best Food Facts post that breaks down the different types of oils.

Things to Limit

• Saturated fats less than 10 percent of calories per day
• Added sugars to less than 10 percent of calories per day
• Sodium to less than 2,300 milligrams per day”

Bottom Line:

Focus on the whole diet rather than individual pieces.
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Reference: U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8^th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

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What’s new in nutrition?

Carolyn O’Neil:

Well, the exact recipe for good health keeps changing as nutrition science evolves. The tough job of following the science and translating the latest and greatest into nutrition recommendations is the task given to health expert members of the U.S. Dietary Guidelines Advisory Committee every five years.

 

It’s no surprise that the 2015 Dietary Guidelines Advisory Committee found that Americans are not eating enough vegetables and are consuming too much sugar, salt and saturated fat. But the devil’s in the diet details. The report states that overall, nearly 90 percent of the U.S. population did not meet daily vegetable intake recommendations. Yikes!

 

The proposal is over 500 pages long, but the committee provided this summary statement:

 

“The U.S. population should be encouraged and guided to consume dietary patterns that are rich in vegetables, fruit, whole grains, seafood, legumes, and nuts; moderate in low- and non-fat dairy products and alcohol (among adults); lower in red and processed meat; and low in sugar-sweetened foods and beverages and refined grains. These dietary patterns can be achieved in many ways and should be tailored to the individual’s biological and medical needs as well as socio-cultural preferences.” — Excerpt from the Executive Summary of the 2015 U.S. Dietary Guidelines Advisory Committee Report.

Did the report mention any specific foods and food categories?

Carolyn O’Neil:

Cholesterol-containing foods got a reprieve. Foods such as eggs and shrimp, according to the committee’s round-up of research, are not the villain in raising blood cholesterol levels. Meanwhile, saturated fats found in animal products (such as beef, bacon, and whole milk) figure strongly in the stuff we’re supposed to avoid. Bottom line: Don’t hold the mayo. But, limit burgers and cream.

 

Farmed and wild fish are both recommended as sources of good nutrition, and the health benefits of eating fish outweigh the impact of potential environmental contaminants. Bottom line: Eat more fish for good health.

 

Coffee was given a clean bill of health if consumed in moderate range (3 to 5 cups per day or up to 400 mg/d caffeine) and associated with reduced risk of heart disease and diabetes. Bottom line: Enjoy your java but limit the sugar and cream.

 

Sustainability is addressed for the first time in the 2015 advisory committee report. More plant foods in the diet are encouraged to improve sustainability of the food supply but the committee included this statement, “Of note is that no food groups need to be eliminated completely to improve sustainability outcomes over the current status.”

 

How we eat is part of the focus, too. The committee recommends the dietary guidelines include recommendations to increase physical activity, decrease screen time, and encourage family meals and self-monitoring of body weight to improve optimal health related to dietary habits.

What’s the next step in getting these recommendations finalized?

Carolyn O’Neil:

The U.S. Dietary Guidelines Advisory Committee’s recommendations of things to eat and drink for good health has been released and delivered to the U.S. Department of Agriculture and Health and Human Services to help federal nutrition officials decide on the 2015 Dietary Guidelines for Americans. That report is expected later this year.

 

In the meantime, expect to see and hear a lot of table talk about the Dietary Guidelines Advisory Committee report, as the release on February 19th signals the start of a 45-day public comment period. Nutrition and health experts, food producers and consumers are invited to hash out what they think is good, bad or potentially confusing at www.health.gov/dietaryguidelines.

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Here’s the recipe for a heart-healthy diet and overall optimal health for adults according to the U.S. Dietary Guidelines and choosemyplate.gov based on 2,000 calories per day:

• Eat 2 1/2 cups a day of vegetables, cooked or raw, or salads.
• Eat two cups of fruit, raw or cooked. Or it can come in the form of 6 ounces of juice if it’s 100% fruit juice.
• Eat 3 one-ounce services of grains. That could mean half a cup of rice or pasta or a slice of whole wheat bread. Guidelines suggest we make half of our grain foods whole grain.
• Eat three cups of dairy. It could be yogurt, 2 ounces of cheese, or drink a cup of milk, preferably low fat, 1% or fat free.
• Eat 5 1/2 ounces of protein. That means lean meats, eggs, poultry, seafood, nuts, beans or peas. Guidelines suggest we eat at least two 3.5-ounce services of fish per week (preferably fish like salmon, rich in heart-healthy Omega 3 fats).

Good Fat, Bad Fat for the Heart

Olive oil in salad dressings, a bit of butter on toast and a bowl of ice cream. We enjoy fats in recipes because they add flavor and help us feel fuller longer. But fat is high in calories with 9 calories per gram, compared to protein and carbohydrate foods with 4 calories per gram. The amount and kind of fat you eat makes a difference. Fat should make up 20 to 35 percent of your total calories, but only 10 percent of those fat calories should come from saturated fat. Research shows that eating too much saturated fat is not good for the heart. Foods such as bacon, sausages, fatty meats, butter, ice cream and other full-fat dairy foods contain saturated fat. Moderation is the key when you want foods to be nutritious and delicious, too. ‘Good fats’ found in avocados, salmon, flax seeds and olive oil help lower blood cholesterol levels. But remember, this kind of fat still contains 9 calories per gram.

Are you confused about the news saying it’s OK to eat cholesterol-containing foods such as eggs, beef and shellfish? Well, before you say, “Why can’t they make up their minds?” – guess what? Nutrition advice for years has prioritized focus on the saturated fats (which raise blood cholesterol) in foods and NOT on the amount of cholesterol in the foods. Yes, that means shrimp and lobster are A-OK and even more so because they are low in total fats. As an example, emjoy eggs, but don’t slather in butter. Limit bacon to a couple of slices and choose center-cut bacon, which is lower in total fat and higher in protein.

Shake the Salt Habit; Turn on Potassium Power

What makes fruits and vegetables so good? They are packed with potassium, a mineral that has been shown to lower blood pressure, which is a major risk factor for heart attack and stroke. Aim for 4,700 milligrams of potassium every day for good blood pressure. That’s at least 2 cups of fruit and 3 cups of vegetables daily.

Women and Heart Disease

While many think of men first when the subject of heart attack comes up, did you know that heart disease is the number one cause of death for women? Heart disease claims the lives of more than 400,000 women each year – about one per minute. That’s more than the next four most common causes of death combined. There is hope, though, through lifestyle. Women who take part in the DASH (Dietary Approaches to Stop Hypertension) program and associated diet plan have been shown to reduce blood pressure with diet as effectively as through medications. The DASH program includes incorporating eight to 10 servings of fruits and vegetables, three servings of low-fat dairy every day, as well as salt and fat intake reduction.

– Carolyn O’Neil, MS, RD

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On June 2, the USDA revealed a new food icon, replacing the Food Pyramid with MyPlate.

To learn more about the change and what it means for consumers, we checked in with two of our experts: Connie Diekman, RD, past president of the Academy of Nutrition and Dietetics and current Director of University Nutrition at Washington University and Diane Birt, PhD, Distinguished Professor in the Department of Food Science & Human Nutrition and Director of the Center for Research on Botanical Dietary Supplements at Iowa State University.

Connie Diekman:

The Food Pyramid has given way to a new shape that will hopefully help Americans get in shape. MyPlate gives a simple picture of how to plate-out foods for more balanced meals.

The new graphic follows the January release of the 2010 Dietary Guidelines for Americans. In addition to the new graphic, consumers can click on each section of the plate to learn more about each food group and why it is important for healthy living.

What is different with this new graphic is that it clearly shows what the balance of each food group should look like in a healthful eating plan. The focus on vegetables and fruits clearly demonstrates the important health benefits of these two food groups, as well as their lower calorie content.

Dr. Diane Birt:

The newly-released MyPlate icon reverses the trend of trying to pack an increasing amount of information into the USDA food guide. In our fast-paced lives, this simplification will certainly be helpful for consumers, and will be much more relevant for children. Since the new icon contrasts with an emphasis on meat and processed grains that are common on the plates of U.S. consumers, the need for change is abundantly clear.

However, Birt feels that the considerable complexity of diet and exercise choices that impact health is blunted with the simplified graphic.

For example, the MyPyramid guide, emphasized “meat and beans” as a heading instead of ‘protein’ and specific dietary recommendations  appeared with the icon, like ‘choose more fish beans, peas and seeds.’ The ChooseMyPlate website requires drilling into the site to discover the complexity of the protein group. Further, while the vegetable group in the MyPyramid graphic emphasized a great variety of vegetables and gently underemphasized potatoes (the best represented vegetable on the plate of a typical U.S. consumer), the basic graphic for MyPlate does not address the nature of the vegetables, forcing website visitors to move into the pages to see the a variety of vegetables that are recommended.

Overall, Dr. Birt feels that as MyPlate gets implemented, consumers need to be encouraged to drill into the various website pages to understand how to improve dietary choices.

In summary, the key for consumers is that the new MyPlate visual should serve just as the start towards healthful food choices. Learning portion sizes, making better choices within each food group and getting regular activity are all important points that must be included as you choose what goes on your plate.

For more information on serving sizes, and to plan a diet that is tailored to fit your needs, check out www.choosemyplate.gov. There you can find an interactive menu planner, analyze your current diet, and get tips on healthy eating habits.

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