Dietary Guidelines for Americans

Overview

The Dietary Guidelines for Americans are a set of recommendations and advice for people two years of age and older, about how good dietary choices can promote health and reduce the risk of diabetes, hart disease, and other chronic diseases. The guidelines are updated every 5 years and issued jointly by the Departments of Agriculture (USDA) and Health and Human Services (HHS). 

The 2005 Dietary Guidelines

The Dietary Guidelines for Americans, which are the cornerstone of Federal nutrition policy and nutrition education activities are in effect until the 2010 Dietary Guidelines are published. 

Here is a synopsis of the Dietary Guidelines. Use this information to make decisions about what to eat or feed your family from day to day. Pay special attention to the recommendation for limiting foods with added sugars, trans fat, saturated fat, refined carbohydrates and large amounts of salt.

Summary of Key Recommendations 

• Eat a variety of nutrient-dense foods from the basic food groups. 
• Limit foods that are high in saturated fat, trans fat and cholesterol.
• Limit intake of foods that are high in sugar. 
• Limit foods that are high in salt. 
• Limit alcohol intake. 

Resources
Dietary Guidelines for Americans 2005 

What Every Parent Should Know About Childhood Obesity

Reposted from June 19, 2010

Sadly, sodas and other sugary drinks have become the beverage of choice among America's children, as indicated in a USDA report. This report, based on the National Health and Nutrition Examination Survey (NHANES) 1988-94, shows that the daily soft drink intake of children between the ages of 14 and 18 was almost 4 times more than milk intake (0.7 servings of milk versus 2.7 servings of soda). Younger children were also consuming more soft drink than milk. 

And in a study reported by Harvard University School of Public Health (February 2001), soft drinks were listed as the leading source of added sugars in the diet of children. Researchers also found that the odds of becoming obese increased 1.6 times for each additional can or glass of sugar-sweetened soda that kids drank.

There is compelling evidence to show that children who drink large amounts of soda daily are prone to become overweight or obese. That is why it is important for you to pay attention to what your child is drinking and take steps to reduce his or her intake of sodas and other sugar-sweetened beverages to less than one serving per day - down to zero. Offer more milk, water and a limited amount of 100% fruit juice instead.

Eating Vegetables Can Help You Lose Weight

Overview

Vegetables are the ideal diet food. They are low in calories but packed vitamins, minerals and other powerful, health-promoting compounds. Beyond the well-known nutrients that vegetables provide, they are also loaded with thousands of functional compounds that offer unique disease-fightting, health benefits.

How Much Vegetables Should You Eat?

According to the US Centers for Disease Control (CDC) and the USDA, a good rule of thumb is to eat a minimum of 2 to 3 servings of vegetables daily, assuming that you are also eating 2 to 3 servings of fruits. In effect, your total fruit and vegetable intake should total at least 5 servings.

Of course, on a low-calorie diet, you will eat more vegetables in place of other starchy and high fat foods. In some cases, you might consume as much as 9 or more servings of vegetables, which, although bulky and filling, would provide relatively few calories. With most vegetables providing under 35 calories per serving, you could easily eat 9 servings for under 350 calories.

According to a number of government studies, most Americans are not meeting the recommended 2 to 3 servings of vegetables or combined 5 servings of fruits and vegetables. Rather than consuming these nutrient-dense foods, we are consuming calorie-dense, nutrient-poor foods, which are contributing to the growing obesity epidemic in this country. 

Obviously, if you want to lose weight, it makes good sense to eat more vegetables and less of the more starchy, high-calorie foods that have become the mainstay of the American diet.

Benefits of Eating Vegetables to Lose Weight:

• Vegetables are low in calories. That means you can eat more for less calories. 
• Vegetables are high in fiber, which helps to fill you up and reduce your total energy intake.
• Vegetables are highly nutritious. No other group of food provide the concentration of vitamins, minerals and other phytonutrients for so few calories.
• You can mix and match to create a wide variety of meals and snacks everyday; vegetables come in a wide array of colors, textures and flavors to tease your taste buds.
• Vegetables can be prepared quickly and with little effort, so, even if you don't want to spend much time in the kitchen you can still enjoy a tasty and nutritious meal without ruining your diet. Just wash and eat them raw or steam lightly for a quick bite.
• Vegetables are so versatile, you can toss them in almost any dish to make a casserole, soup, salad, sandwich or even dessert.
• You can take vegetables anywhere, anytime and in any climate without too much worry about hazardous temperatures, as most vegetables keep well at a wide range of temperatures. (Of course, you still need to pay attention to basic sanitation rules.)

Vegetables to Choose From:

• Green beans
• Spinach
• Kale
• Collard greens
• Lettuce
• Broccoli
• Cabbage
• Cauliflower
• Mushrooms
• Onion
• Celery
• Red bell pepper
• Tomatoes
• Beets
• Cucumbers
• Sweet potato
• Pumpkin
• Squash
• Okra
• Edamame
• Sweet peas

Summary

A diet that consists of an abundance of vegetables will provide you with lots of fiber, fill you up and reduce hunger so that you are less likely to overeat. As a result, you stand a better chance of losing weight than you would on the typical American diet that is loaded with refined carbohydrates and fatty meats, and other low-nutrient, high-calorie foods.

Resources

MyPyramid Food Intake Patterns
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/CDC_5-A-Day.pdf

Updated: November 5, 2010

How Much Should You Eat to Lose Weight?

Overview
Just about everyone knows that you need to eat less calories and burn more energy in order to lose weight. But just how much should you eat? The answer is, it depends on your state of health and a number of other factors, including stress, sleep and exercise.

MyPyramid makes it easy to plan meals and snacks to meet the minimum nutritional needs of most Americans. Individual needs vary, so, it would be a good idea to consult a registered dietitian for additional guidance on how to use MyPyramid to meet your personal diet and weight loss needs.

Using MyPyramid
Here is a summary of the recommendations for how much food from the basic food groups American adults should eat daily, based on MyPyramid. You will have to make adjustments based on your personal health status, weight loss goals, and the amount of exercise you get. Keep in mind that exercise is the biggest factor when it comes to burning calories to lose weight.

Basic Food Groups and recommended intake

Grains - 5 to 8 ounce equivalents servings
These should be mostly whole grains. One serving is the equivalent of 1/2 cup cooked cereal or 1 slice of bread.

Fruits - 1-1/2 to 2 cups
One serving is the equivalent of 1cup of fruit or 100% fruit juice or /1/2 cup of dried fruit.

Vegetables - 2-1/2 to 3 cups
One serving is the equivalent of 1cup of raw or cooked vegetable or 2 cups raw leafy greens.

Dairy (milk, yogurt, cheese) - 3 cups or equivalent
One serving is the equivalent of 1 cup of milk, 6-ounce cup of yogurt or 1-1/2 ounces of natural cheese.

Meat or Other Protein - 5-1/2 to 6-1/2 ounce equivalents
One serving is the equivalent of 1 ounce of meat, fish or poultry; 1 egg; 1/4 cup cooked beans or peas; or 1 ounce of nuts.


Fats or Oils - 5 to 7 teaspoons
Avoid  Avoid saturated fats and trans fats.


Avoid eating foods with added sugars while you are trying to lose weight.

Sample Low-Calorie 
Here is a sample low-calorie menu for one day. Note: (The actual calories in this sample menu would vary depending on the actual ingredients used as well as actual amounts eaten. In general, the day's intake should range from 1600 to 1800  calories. You should be able to lose weight on a diet between 1200 and 1800 calories. If you exercise regularly, you will have more flexibility in how much you can eat and still lose weight.)


Breakfast: 1/2 cup cooked oatmeal, 1 cup low-fat milk and 1/2 cup raisins, water

Morning snack: 1/2 ounce nuts, water

Lunch: 2 slices whole wheat bread, small chicken breast, 3/4 ounce swiss cheese, 1-1/2 cup broccoli, water

Afternoon snack: 1 apple, water

Dinner: 1 small baked potato, 1/4 cup of baked beans, 2 ounces baked salmon, 2 cups tossed salad, 1 tangerine, water

Night-time snack: 6 ounces yogurt, water

Note: Avoid food and drink containing added fat, sugars and limit the amount of sodium you consume.

Summary
Cutting calories is important when you want to lose weight. But you need to eat enough to maintain your health. Use MyPyramid as a starting point for planning low-calorie meals and snacks, and talk to a registered dietitian for personal guidance to meet your unique needs. Get more details from the USDA.

Give Your Diet a Makeover in 8 Simple Steps

Overview

Are you due for a diet makeover? You would most likely answer yes if your diet is like that of most Americans – full of highly processed foods that fill you up with excess calories and little in the way of vital nutrients. This way of eating has contributed to an unprecedented increase in obesity and chronic diseases in this country. But you don’t have to be a statistic. There are some simple steps that you can take to improve your diet and enjoy better health. One place to start is with a diet makeover, based on the USDA Dietary Guidelines for Americans.

USDA Dietary Guidelines for Americans

The USDA Dietary Guidelines for Americans are designed to improve the nutritional quality of the American diet. The Dietary Guidelines encourage increased intake of foods that are rich in essential nutrients and decreased intake of foods that are high in calories but provide little or no meaningful nutritional value.

Below are the basic recommendations from the Dietary Guidelines for Americans. Give yourself a diet makeover by following these 8 simple steps:

1.    Eat more nutrient-dense foods and less highly processed or refined foods

2.    Choose foods from among the basic food groups based on the Food Guide Pyramid (MyPyramid)

3.    Avoid foods that are high in saturated fats

4.    Avoid trans fats

5.    Limit your intake of foods are high in cholesterol

6.    Avoid foods prepared with added sugar

7.    Limit your intake of foods that are high in salt

8.    Limit your intake of alcoholic beverages

Please note: The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.

Hundreds Sickened by Salmonella in Eggs

You may be aware of the massive egg recall of August 2010. This recall was initiated because of salmonella poisoning (food poisoning), which caused more than 300 American to get sick.

According to the CDC, salmonella poisoning is caused by a bacteria that is found in contaminated food, water or by contact with infected animals. 

Salmonella can cause people to develop diarrhea, fever, and stomach cramps. Severe diarrhea caused by salmonella poisoning can be so serious that you may need to be hospitalized.

You can protect yourself from becoming sickened with salmonella from eggs by avoiding eating recalled eggs or products made from them. Throw out recalled eggs or better yet, return them to the store where you purchased them and get a refund.

If you think that you got sick from eating recalled eggs or products made from recalled eggs, discuss the issue with your doctor.  If it is an emergency, call 911. You should also report illness to your state health department and the federal government: For the FDA, call 866-300-4374. For the USDA call 888-674-8954.

To learn it the eggs you have purchased are on the recall list, go to the FDA website at www.fda.gov

References

Report a Problem with Food

What’s New in Food > How can I tell if my eggs have been recalled?

About the Author

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in teaching, counseling, training, project development and writing. Dr. Carter earned her PhD in nutrition from the University of California, Berkeley and is currently President & CEO of CHANA Project, the Child Health and Nutrition Access Project.