What do the new Dietary Guidelines mean to us?

The 2010 Dietary Guidelines were released at the end of January and are updated every 5 years to reflect the latest research on healthy eating, physical activity, and food safety. They are scientific in nature and provide key recommendations for the public to control the epidemic of overweight and obesity.

The 4 key recommendations in the 2010 Dietary Guidelines are:

1. Balance calories to maintain a healthy weight.
2. Foods and nutrients to reduce.
3. Foods and nutrients to increase.
4. Build healthy eating patterns.

Here are some ways to meet the recommendations from the Dietary Guidelines:

• Control calorie intake from foods and beverages. For weight loss, consume less calories.
• Increase physical activity, reduce sedentary behaviors.
• Reduce sodium intake. Those who are ages 51 and up, African Americans, or those who have hypertension, kidney disease, or diabetes need to consume no more than 1,500 mg daily. Processed foods and restaurant foods are big sources of sodium.
  
• Cut back on saturated fats and replace them with monounsaturated or polyunsaturated fats/oils.
• Decrease trans fat consumption to as low as possible or none at all. Trans fat is found in many fried foods, as well as some bakery items.
  
• Limit solid fats and added sugars. Refined grains, high fat meat, full fat milk products, and processed foods have these in them. Use oils in place of solid fats.
  
• Consume alcohol in moderation.
• Increase fruit and vegetable intake (especially dark green and orange vegetables, beans and peas).
• Eat whole grains for at least half of your grain recommendation. Oats, 100% whole wheat breads, cereals, pastas, and brown rice can help meet this goal.
  
• Choose low-fat and fat-free milk products.
• Eat lean protein and include seafood, beans, eggs, unsalted nuts, and soy products.
• Choose seafood in place of some meat and poultry.
• Vegetables, fruits, whole grains, and low-fat or fat-free milk products have more potassium, fiber, calcium, and vitamin D. These nutrients are of concern in American diets.
• If you are pregnant or breastfeeding, follow the specific recommendations for your group.
• If you are over 50 years old, consume foods with fortified vitamin B12, such as cereals or a supplement. The body doesn't absorb natural vitamin B12 as well as we age but does from a fortified source or supplement.
• Assess how all foods and beverages fit into a healthy eating pattern.
• Follow food safety recommendations.

These edits to the Dietary Guidelines should come as no surprise to many. The Dietary Guidelines are developed by the US Department of Health and Human Services (HSS) and the USDA. Visit the US Dept of HSS website for more information or to read the guidelines in full.