New Dietary Guidelines

By:
Lynn Grieger
The recently released 2005 update of the federal dietary guidelines has the most specific directions federal officials have ever issued on what to eat and how much to exercise. For the past 25 years, these guidelines have been the scientific basis for nutrition and physical-activity recommendations for schools and nutrition programs. This year, the guidelines made headlines across the country because they call for big increases in the amounts of fruits and vegetables we eat and for at least 60 minutes of moderate exercise most days to avoid weight gain. Here's more information about the new guidelines and how to follow them.

Plan for produce. Spend more of your time at the grocery store in the produce section, because the new guidelines almost double the current recommendation of five servings of fruit and veggies per day to nine total servings. Instead of "servings," which can be a little hazy, the new guidelines recommend consuming 4.5 cups of produce per day.

Go for grains. All grains are no longer lumped into the same category. Instead, the emphasis is on whole grains ‑- those bread, cereal, cracker, rice and other grain products that are less processed and contain more of their natural nutrients. A minimum of three servings of whole grains per day is recommended.

Skip the sugar. Sugar has been elevated to the role of major bad guy, with the guidelines suggesting we limit our intake of sweets, sweetened beverages and other sources of added sugar.

Fight fat. The guidelines for fat intake have become more complex. Instead of a blanket recommendation to limit total fat intake to no more than 30 percent of calories, the 2005 guidelines recommend fat intake of 20 to 35 percent of calories, with an emphasis on healthier sources of fat such as fish, nuts and vegetable oils. Saturated and trans fats continue to be limited as much as possible to reduce risk of heart disease.

Get ready to sweat. The new guidelines recommend at least 60 minutes of moderate-intensity exercise most days of the week to lose weight, and 60 to 90 minutes of exercise to maintain a healthy weight. (Strange as it may seem, 60 to 90 minutes is needed to maintain weight loss, as backed up by numerous studies.) Since as a nation we continue to gain weight, this stronger message is considered necessary to stem the tide of health problems associated with obesity, such as diabetes, heart disease and some types of cancer.

The food pyramid, the visual guide to the dietary guidelines, will be revised, or potentially completely revamped, to reflect these latest nutrition and activity guidelines. Expect to see the new visual sometime this spring!

More tips for following the new dietary guidelines:

• Fill half your plate with veggies at both lunch and dinner, include fruit with breakfast and include fruit and veggies as part of your daily snacks.
• Look for the word "whole" on every grain product you purchase. Opt for brown rice, whole wheat pasta and whole grain breads and cereals.
• Clear your fridge (and office, car, etc.) of sweetened beverages. Instead enjoy tap, bottled or mineral water, flavored waters that aren't sweetened with sugar and 100 percent fruit juice instead of sweetened "fruit" drinks.
• To decrease saturated and trans fat intake, avoid fried and crispy snack foods as much as possible. Instead, snack on nuts and seeds for healthier types of fat.
• Face it -- most of us are sedentary. That means we have to make time in our lives for purposeful exercise and activity. Try a funky new exercise class, take ballroom dancing lessons or walk or bike for 30 minutes in the evening. Make it fun, and make it a daily habit.