Understanding Diet and Health Recommendations

Answer 1

The Dietary Guidelines for Americans, first published in 1980, are updated and issued every 5 years by the US Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). These provide science-based advice on promoting health through lifestyle habits such as a healthy diet and regular physical activity. The latest recommendations (the seventh edition) were introduced in June 2010and four key goals are stressed.

Reduce the incidence and prevalence of overweight and obesity in the US population by reducing overall calorie intake and increasing physical activity.

To achieve this goal, all Americans should know how to approximate their personal daily nutrition values. For most, reducing calorie intake can be accomplished simply by choosing smaller portions of high-calorie foods, particularly those with added sugars and solid fats. Ditch the sugar-sweetened beverages (sodas, sweet tea, sugared “energy” drinks) and replace them with good old-fashioned water. Increase consumption of whole grains, fruits and vegetables, as these can be incredibly filling without adding a lot of excess calories. If you aren’t exercising at least 30 minutes a day, do it.

Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dried beans and peas, fruits, whole grains, nuts and seeds. In addition, increase the intake of seafood and fat-free and low fat milk and milk products and consume only moderate amounts of lean meats, poultry and eggs.

Vegetarian diets, even part of the time, have been associated with the reduction of chronic diseases such as cancer, obesity, Heart disease, and Diabetes. The USDA and HHS actually recommends more of a pescaterian diet, which includes the intake of fish to increase intake of omega-3 fatty acids, a monounsaturated acid linked to many benefits including both heart and brain health. High intakes of animal foods have been linked to certain cancers such as breast, colon, and pancreatic cancer.

Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients. In addition reduce sodium intake and lower intake of refined grains.

A diet high in simple sugars and refined grains are linked to both diabetes and obesity. Increase intake of whole grains by switching white bread for wheat, white rice for brown or wild, and trying oats, bran, or an interesting grain such as quinoa for a nice change of pace. Reduce the amount of sugar in the diet, particularly high-fructose corn syrup. Limit sodium intake to no more than 2400 milligrams per day to reduce the risk of high blood pressure.

Meet the 2008 Physical Activity Guidelines for Americans.

Physical activity has many benefits, including lowering the risk of early death, heart disease, type 2 diabetes, high blood pressure, and weight gain. The 2008 guidelines, issued by the Department of Health and Human Services, suggest that adults between the ages of 18 and 64 reach a weekly goal of at least 2 hours and 30 minutes of moderate-intensity exercise, such as walking, biking, or aerobic dance classes. For those who exercise more intensely (such as running or jogging), the recommendation is 75 minutes per week. The guidelines also encourage strength and muscle strengthening exercises that involve all major muscle groups performed at least 2 days a week.

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