Dietary Guidelines

Food, Hometown Cooking
on November 24, 2011

The United States Department of Agriculture (USDA) confirms what the American media has been reporting for quite a while: As a nation, we are indeed getting fatter. It's sad but true. "More than one-third of children and more than two-thirds of adults in the United States are overweight or obese," reports the USDA.

It’s not too late to make a change. Easy steps, simple changes and smart choices can help you slim down and embrace a healthier life. Following the 2010 Dietary Guidelines can help both adults and children make healthy food and lifestyle choices.

The basics. The new Dietary Guidelines encourage Americans to increase their physical activity while reducing their caloric intake. Seems simple enough, but it's important to remember that calories consumed should be nutrient-rich. Eating more nutrient-dense, lower-calorie fruits and vegetables, as well as seafood, low-fat or fat-free dairy products, and whole grains instead of refined grains can help put an end to weight gain, help you lose weight and help you maintain a healthy weight. Adults and children are urged to reduce their intake of sodium, trans fats, saturated fats, added sugars and cholesterol.

Reduce and eliminate. To increase overall health, the 2010 Dietary Guidelines recommend sodium intake should be less than 2,300 milligrams, and cholesterol less than 300 milligrams daily. Foods with trans fats need to be eliminated or greatly reduced. In addition, less than 10 percent of your daily calories should come from saturated fats. Refined grains should be limited, as well. Swapping sugary sodas and energy drinks for water is a good way to reduce added sugars. Adults of legal drinking age are cautioned to consume alcohol in moderation. Moderation is considered one drink daily for women and up to two drinks daily for men.

Increase and switch. We know we should eat our fruits and veggies, and the Dietary Guidelines stress this fact. Everyone is advised to eat more fruits and vegetables, in particular leafy greens, which include kale, arugula, broccoli, spinach and Swiss chard. Red and orange vegetables are recommended as well. Replace refined grains with whole grains and increase seafood consumption, replacing at least one meal a week of red meat with seafood. Switch high-fat dairy products for low-fat or fat-free varieties. Opt for oil versus solid fats when possible.

Beyond eating patterns. Healthy living goes beyond eating patterns. According to the Dietary Guidelines, "A healthy eating pattern needs not only to promote health and help to decrease risk of chronic diseases, but it also should prevent food-borne illnesses." Everyone, children included, needs to follow basic food safety procedures to help prevent food-borne illnesses. Simple acts such as washing hands before eating, cleaning fruits and vegetables thoroughly, hygienic cooking environments, and proper cooling and heating of foods can significantly reduce the risk of food-borne illness.

You can download or view a copy of the Dietary Guidelines on the USDA's website.