Dietary Guidelines for Americans

++ The newest revision of Dietary Guidelines for Americans was released on Jan. 31, 2011.  The format is different than that of previous editions, but the intent is the same: what we eat has a big impact on our health.  Recommendations on what to eat change as more research is done, and it helps to have a little guidance when selecting our meals and snacks.  You can get the whole story (all 119 pages!) by following the link I've given.  But, here is a quick run-down on the current guidelines:

1.  Balancing Calories:
Enjoy your food, but eat less.  You can lower your intake of fat and sugar without feeling hungry if you increase your intake of fiber, which is in vegetables, fruits, and whole grains. 
Avoid over-size portions.  This is easier at home - just use a smaller plate, but don't fill it  more often.  When eating out, order a smaller portion if you can.  Or, plan from the start to share a portion, or to take part of it home with you.

2.  Foods to Increase
Make 1/2 your plate fruits and vegetables.  If you eat a variety of vegetables at one meal, your plate won't look boring and your nutrient intake will be better, besides.  Allot 1/4 of your plate for the protein part of your meal, and 1/4 for the starchy food.
Switch to low-fat or non-fat milk.  No, skim milk is not colored water! And, it is a good choice for nearly everyone over 2 years old.  The difference between 8 oz. whole milk and 8 oz. skim milk is almost 1 tablespoon of butter.  Working your way gradually to a lower fat intake is better than not trying at all.

3. Foods to Reduce
Compare food labels and choose a lower-sodium option.  This is especially important if you have high blood pressure, diabetes, or kidney disease; but, we could all benefit from it, even children.
Drink water instead of sugary drinks.  Depending on the flavor, soda pop has upwards of 1 tsp. sugar per ounce.  Drinking 2 bottles/day (@ 20 oz) is like eating almost 1 cup of sugar!  Sports drinks aren't much better.  No wonder added sugar is the source of 1/6 of the daily calorie intake of the average American!  Adding insult to injury is what you're doing to your teeth when you douse them in this sugar-bath throughout the day.

Not too complicated, is it?  So, what are you waiting for??


http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/SelectedMessages.pdf