Diet guidelines broaden to incorporate fitness
Diet guidelines broaden to incorporate fitness
Grains are singled out, food safety added
Every five years, the USDA takes a fresh look at the state of our nation’s health and the most prevalent diseases, determines which health areas need to be addressed, and issues an updated version of its U.S. Dietary Guidelines. New guidelines were once again issued on May 30, but with a twist: For the first time, they included the latest recommendations for not only for nutrition, but for fitness and weight management, as well.
"These are the three most important health issues in our nation, and it’s really neat that they didn’t stick just with food guidelines," notes Georgia Kostas, MBH, RD, LD, director of nutrition at the Cooper Aerobics Center in Dallas. "Statistics show we’re becoming more fat every year, which leads to increases in heart disease, cancer, and diabetes."
The new guidelines, she adds, are "all about getting back to basics; when you combine proper nutrition with exercise, your weight gets under control."
There are several other distinctions in the new set of guidelines, Kostas notes:
• In previous guidelines, fruits, grains, and vegetables were listed as a single category. This time, grains were considered so uniquely beneficial that they warranted their own category.
• This is the first time a single nutrient — folic acid — has been distinguished.
• For the first time, supplementation has been included in the guidelines.
Three major categories
The new guidelines, says Kostas, can be lumped into three major categories: fitness, "eat more of," and "eat less of." Under "fitness," the primary recommendation is: "Make it a point to move every day," says Kostas. "They recommend 30 minutes of brisk movement at least," she explains. "This could be in the gym, walking your dog briskly, taking the stairs, or walking loops around the parking lot."
Sensible healthy eating combines with exercise to produce a healthy weight, Kostas notes. "These guidelines remind people to skip the fads that come up every year and stick to sensible, healthy eating (see story in Health & Well-Being insert). What that means is that all foods fit in, but in moderate amounts."
Under "eat more of," grains are in their own category, as previously noted. "In the last few years, we have discovered many health benefits of grains as they relate to heart disease, cancer, and digestive disorders. Breads, cereal, rice, couscous, grits, oatmeal, corn, popcorn, are all included," says Kostas. The guidelines offer a range of six to 11 servings a day. "If you’re trying to lose weight, stay at the lower level," she recommends.
Also, you should try to include more whole grains along with the enriched grains so prevalent in our diets, as whole grains tend to have more fiber. "So, for example, have whole-wheat Triscuits with your soup instead of white saltines," Kostas suggests.
As in previous years, the guidelines encourage us to eat more fruits and vegetables — at least two fruits and three vegetables daily.
In addition, it is recommend that we eat more folic acid. "Folic acid is a B vitamin you get through eating more enriched grain, greens, beans, and orange juice," says Kostas. "This is the first year one nutrient has been distinguished. Folic acid has been linked to a reduction in heart disease and birth defects."
And, as also previously noted, the guidelines indicate that while vitamins and other nutrients are best obtained through foods, you can add supplementation to your nutrition plan. "This is the first time ever they have been included," says Kostas.
The "eat less of" list has all the old favorites: fat and saturated fat, sodium, sugar, and alcohol. "What the USDA is basically doing is referring people back to the [food] pyramid," notes Kostas. "That pyramid explains all of the appropriate portions, and what a healthy diet looks like. You should build a foundation of grains, then fruits and vegetables, add moderate portions of meat and dairy, and the smallest amounts of sugar, fat, oils, and alcohol."
Finally, the guidelines for the first time advise us on how to keep foods safe to eat. They include such recommendations as washing your cutting board and knives regularly, and keeping leftovers no longer than two or three days. "It would be great for wellness professionals to share these new guidelines with their employees through newsletters, posters in the cafeteria and workout area, and payroll stuffers," Kostas suggests.
The guidelines can be obtained from the USDA’s Web site: www.ars.usda.gov/dgac. The Food Pyramid can be downloaded from the following site: www.nal.usda.gov/fnic.
[For more information, contact: Georgia Kostas, The Cooper Clinic, 12200 Preston Road, Dallas, TX 75230. Telephone: (972) 560-2712. E-mail: nutritionistacooper-clinic.com.]
Subscribe Now for Access
You have reached your article limit for the month. We hope you found our articles both enjoyable and insightful. For information on new subscriptions, product trials, alternative billing arrangements or group and site discounts please call 800-688-2421. We look forward to having you as a long-term member of the Relias Media community.