In 2010, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services published the most recent "Dietary Guidelines for Americans." These guidelines are designed to help people maintain a healthy weight and eat nutrient-dense foods. This in turn can help counteract the current trends toward obesity and diet-related chronic disease.
Balance Calories to Manage Your Weight
Eating too many calories adds up to weight gain. The guidelines suggest that to help you eat fewer calories, you should serve smaller portions and use smaller plates, bowls and glasses at home. At restaurants, consider calorie information if available and choose lower-calorie menu items, split a meal with someone or put half in a take-home box to eat later. Stop eating when you feel satisfied but not overly full. You also can write down everything you eat in a food diary to keep track of how much you eat.
Use Your Plate to Guide you
The 2010 guidelines scrap the food pyramid and replace it with a plate to make the dietary guidelines easier to understand. Fill half your plate with fruits and vegetables, and divide the other half equally between whole grains and lean proteins. Don't eat meat every day; have fish or beans a few times a week. And choose healthy foods such as colorful fruits and vegetables, lean proteins, whole grains and reduced-fat dairy products.
Limit Refined Carbohydrates
Limit refined carbohydrates such as white bread and white rice to just half of your carbohydrate intake, and replace the other half with 100 percent whole-grain breads, cereals, pasta, crackers and rice. Be sure to read the ingredient list to find whole-grain foods. Adults who eat whole grains, especially high-fiber whole grains, weigh less than adults who don't, according to the University of Nebraska-Lincoln.
Restrict High-Fat Foods
Eat fewer foods that are high in fat and extra calories such as cheese, pizza, sausage, hot dogs, cakes, cookies and ice cream. Instead, choose lean meats and low-fat dairy products. Use liquid oils such as olive oil, canola oil and soft tub margarine when you're cooking instead of solid fats such as butter, pork fat, shortening and stick margarine. These changes will reduce your intake of unhealthy saturated fats and transfats.
Eat Colorful Fruits and Vegetables
Eat more produce. Focus on dark green vegetables and orange and red fruits and vegetables, including tomatoes, broccoli and sweet potatoes. Have fruits, vegetables and nuts for a snack.
Cut Dairy Fat
Full-fat dairy products are high in unhealthy saturated fat. Instead, you can choose fat-free or 1 percent milk, yogurt and cheese without sacrificing nutrients such as calcium and vitamin D. Try calcium-fortified soy products in place of dairy products.
Cut Back on Sugar
Foods with a lot of added sugar have excess calories you can do without. A major source of sugar in the American diet is soft drinks such as soda, energy drinks and sports drinks. One 12 oz can of soda contains an average of 10 tsp. of sugar. Make a healthier choice by drinking plain water or other low- or no-calorie drinks instead. Have 100 percent fruit juice instead of sugary fruit-flavored drinks. Have fewer sugar-filled desserts and eat fresh fruit instead.
Alcohol in Moderation Only
If you drink alcoholic beverages, do so sensibly and in moderation. This means one drink per day for women and two for men, according to the guidelines.
Get Physically Active
Increase your physical activity. Choose any activities that you enjoy, and start by doing at least 10 minutes of activity per session if possible. Even small amounts of time spent being physically active add up and benefit your health.
Member Comments