The United States Department of Agriculture Dietary Guidelines for Americans 2010 addresses the issue of obesity in the United States by making specific recommendations for choosing healthy foods while controlling calories to maintain your weight or to lose weight if you are overweight. The guidelines also provide cautionary notes about what to avoid.
The Basics
The Dietary Guidelines recommend that people consume enough calories to maintain a healthy weight, or to lose weight. The guidelines also offer specific tips for making healthy food choices, using the basic food groups from MyPyramid to ensure that you get the nutrients needed for optimum health.
Whole Grains
The Dietary Guidelines recommend making at least half of the grains in your diet whole grains. Whole grains are high in soluble and insoluble fiber. The high fiber content of whole grains may help you to lose weight by curbing your appetite and thus reducing your total calorie intake. Some whole grains that make smart choices include whole wheat, brown rice, oats, whole wheat pasta and quinoa.
Fruits
Fruits are also high in fiber. This fiber, which is mostly soluble fiber, forms a gel and binds food as it passes through the digestive tract. By binding the food, fiber helps to slow the rate of digestion and absorption, and may help to curb your appetite by having you feel full for an extended time. Apples, pears, oranges, blueberries, strawberries, watermelon and pineapple are just a few of the vast array of healthy diet foods that you can choose from.
Vegetables
Vegetables are another dietary source of fiber. Like other high-fiber foods, vegetables can help you to lose weight by making you feel full, and thus, curb your appetite. Most vegetables are also relatively low in calories, yet packed with a wide variety of nutrients to keep you healthy. Spinach, broccoli, carrots, onion, garlic, cabbage, cauliflower, tomato, cucumbers and celery are just a few of the healthy vegetables you can enjoy while on a weight loss diet.
Dairy
Milk and other dairy products are valuable sources of calcium in the American diet. However, these foods are naturally high in saturated fats and calories from fat. Therefore, according to the Dietary Guidelines, most people over 2 years of age should choose low-fat or fat-free milk and milk products. This will cut calories to promote weight loss and at the same time reduce intake of unhealthy saturated fats. Options for foods in this group include low-fat milk, fat-free milk, low-fat cheese and low-fat yogurt. Soy milk is a healthy alternative to dairy products.
Meat and Other Protein
Meat is the primary source of protein in the American diet. But most of the fat in meat is saturated fat. Eating too much saturated fat can increase your risk of heart disease. Therefore, the expert panel recommends limiting the consumption of red meat to two servings per week. Additional protein can be obtained from other sources, such as chicken, turkey, beans, peas, nuts and seeds. Eggs and low-fat cheese are also rich sources of protein. Tofu and other soy products are healthy alternatives to meat and other animal products.
Fats
Fats contain more than double the number of calories found in carbohydrates and protein. Consequently, if you are trying to lose weight, you might think that you should cut out fats. Actually, you need a certain amount of fat in your daily diet. Fats are essential for healthy nerve function, the absorption of fat-soluble vitamins, and for energy. Fat is also necessary to cushion and protect your internal organs. The expert committee recommends that you choose healthy, unsaturated fats and limit or avoid dangerous trans fats and saturated fats. Fish, nuts, seeds, avocados, olive oil, and flax seed oil make healthy choices for dietary fats.
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