The New 2010 Dietary Guidelines for Americans Have Been Released!
On January 31st, 2011 the Agriculture Secretary and the Secretary of the Department of Health and Human Services announced the release of the much awaited 2010 Dietary Guidelines for Americans. Every 5 years, the Federal Government releases its evidence-based nutritional guidelines recommended for healthy Americans ages 2 and over. The new 2010 Dietary Guidelines for Americans addresses a current population where over two thirds, or 68%, of all Americans over 20 are overweight or obese, and where about 25% of children are also overweight or obese. These alarming statistics are directly related to the increase of chronic disease in America and to the rising costs of healthcare. The new guidelines recognize that poor diet and physical inactivity are the largest contributors to the current state of America’s health and stress the importance of balancing the amount of calories in (eating) and calories out (activity) while also encouraging the consumption of healthy foods.
What’s new in 2010?
Let’s look at some of the specifics of the new guideline aimed at helping Americans maintain a healthy weight, reduce their risk of chronic disease and promote overall health.
Maintain calorie balance over time in order to achieve and sustain a healthy weight.
- The new 2010 guidelines focus on encouraging us to balance calories with physical activity. Research shows that those most successful in achieving and maintaining a healthy body weight do so by consuming only enough calories to meet their physiological needs and by also by engaging in regular physical activity
Focus on consuming nutrient-dense foods and beverages.
- Shift food intake patterns to a more plant-based diet which emphasizes fruits and vegetables, especially dark green, red and orange vegetables, legumes, peas, nuts, seeds and whole grains.
- Increase intake of fat-free and low-fat milk and milk products. This includes fortified soy beverages.
- Increase amount of seafood by choosing seafood in place of some meats and poultry.
- Increase foods which provide nutrients of concern in American diets: dietary fiber, calcium and vitamin D. This includes fruits, vegetables, whole grains, milk and milk products.
Significantly reduce the intake of:
- Added sugars and solid fats as these contribute excess calories with little or no nutrients.
- Reduce daily sodium intake from 2,300 mg (2005 recommendation) to 1,500 mg.
- Refined grains as they are often nutrient poor and sources of added sugars, solid fats and sodium.
Increase physical activity:
- Adults should get a minimum of 2 ½ hours a week (30 minutes, five times a week) of moderate intensity (such as brisk walking) or 1 hour and 15 minutes a week of vigorous intensity aerobic physical activity (swimming laps or jogging). Children and teens should do a minimum of one hour or more of physical activity every day, preferably moderate or vigorous intensity aerobic activity.
Here are just a few examples of how to incorporate these new guidelines into your life:
- Choose three days a week to be meat-free – experiment with new vegetables and vegetarian recipes. Ensure that your meat-free days are full of protein by adding beans, peas or soy products to your day along with nonfat or low fat dairy products. These dairy products add calcium and Vitamin D along with protein.
- Add colorful, antioxidant and fiber-full berries to your breakfast cereals, oatmeal or yogurts.
- Buy frozen mixed berries and make smoothies for snacks – additions can be anything from nonfat/low fat milk or soy milk for added protein.
- Make sure you ask for all of the veggies on your sandwiches – lettuce (the darker the better, such as romaine or spinach) tomato and sprouts are just a few examples of healthy, crunchy veggies to add.
- Add a salad with a simple, elegant balsamic vinaigrette dressing to your lunch and dinner entrees. Make sure and chop up and add lots of raw carrots, purple cabbage, cauliflower and broccoli and top with protein-full seeds. The salad will help fill you up and keep you from eating too large of a portion of your meal.
- To add physical activity to your day, walk! Just ½ hour a day of walking burns calories, helps build and maintain muscle and will help keep brain endorphins flowing!
- Add in daily activity by simply parking farther away in the parking lot so you have to walk. Always take the stairs instead of the elevator and if you have a sit-down job, schedule breaks in your day to walk around or get outside for a few minutes.
- Now that spring and summer are approaching, we can all look forward to being outside and gardening! Gardening is a great way to burn calories. Raking, hoeing, tilling, planting seedlings, pushing a walking mower – all expend energy and get us out in the sunshine where we can soak up some vital Vitamin D! Plus, we get to reap the benefits by eating all of the colorful veggies we plant!
The bottom line message of The 2010 Dietary Guidelines for Americans is that we all need to pay attention to our caloric and nutrient intake and balance this intake with expenditure from physical activity: we need to move more! Start slowly, begin by making small changes to your diet and physical activity level such as adding in that extra serving of veggies and one of fruit a day and making a goal to take the stairs instead of the elevator. Trying to make too large of a dietary or physical activity change or goal will usually backfire as they may be impossible to achieve. Setting smaller, specific and attainable goals will pave the way to the larger goal – to eat more healthfully and move more in 2011!
If you would like more advice or tips on how to incorporate healthy eating and exercise behaviors into your life, please contact me at Augusta@Shelburnehealthandfitness.com. I’d love to hear from you!