Obesity has become a major problem of epidemic proportion in the U.S. today. This growing disease is found among all age groups. Thus, the every five-year findings of the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) published dietary guidelines become critical knowledge for all of us to absorb. Suggested for people age two and older, the findings are the result of current research used to promote optimal health in this country.
The 2015-2020 dietary guidelines were released at the beginning of this year. They suggest these nutrient dense foods for wide consumption of eating: fruits, vegetables, low-fat dairy products, whole grains, fish, poultry without skin, legumes, non-tropical vegetable oils and nuts. Choices from all food groups are suggested, however, the departments ask that Americans use limited excess of saturated fats, sugars, and sodium to reduce their possible development of chronic diseases. Highlighted in the guidelines also is the strong relationship between diet and physical activity. The departments recommend age-specific suggestions in their Physical Activity Guidelines published in 2008 by HHS (health.gov/pageguidelines. Here are 4 tips to help you eat properly each month of the year:
1. Fat: Friend or Foe? Fat is no longer considered the strong dietary enemy it used to be. According to The Costco connection/March, 2016, “Research suggests that the connection between dietary cholesterol and blood cholesterol levels is limited, as family history and other risk factors play a larger role in spiking lab values.” The American Heart Association, however, continues suggesting a diet lower in saturated fats found in many animal proteins (limiting egg yolks to four weekly). Instead, the heart association suggests that salmon be used frequently as a source of healthier unsaturated fats. Oatmeal may have one ounce of nuts added to its breakfast dish to increase its nutritional value.
2. Color Your Plate. Providing your body with more of the vitamins, minerals, and phyto (or special life-giving) chemicals your body needs are fruits and vegetables. A plant-based diet is usually lower in calories and saturated fats, as well as higher in fiber.
3. Hold The Salt. For everyone above the age of 14, the recommended guidelines of less than 2,300 milligrams of sodium daily is recommended. The Costco Connection informs us, “Since most Americans consume far more than the suggested limit, sodium intake from food and beverages should be decreased as much as possible to reduce the risk of chronic disease.”
4. Rethink Your Drink. Because sugar-sweetened beverages provide excess calories and offer no nutritional value, water, seltzer, unsweetened beverages, and 100 percent juices should be used instead. Coffee has now been found to provide health benefits but should be limited to 2 to 3 cups daily due to the excess of caffeine, and possible use of cream and sugar additives contributing to negative health results.
These new dietary nutritional guidelines are highly recommended as “right on target” by the Costco publication. Try avoiding excess sugars, salt, and saturated fats in your daily diet. In addition, combining your healthier diet with a strong exercise plan will assure you of better weight control and oxygen flow for stronger thinking capabilities.
