Summary: Have you read the new Dietary Guidelines for Americans 2010? If not, that’s why I’m here! These are very important goals and recommendations for the way we eat, but the practical application is not always clear. Once again, I’m here for you!<br> [divider]<br> The Dietary Guidelines and You – Podcast Transcript<br> Hi and welcome to Nutritionally Speaking! I’m your host Michaela Ballmann. To kick off National Nutrition Month I am going to be talking about the New Dietary Guidelines for Americans 2010 that were released on January 31st of this year. The Dietary Guidelines have been jointly published by the US Department of Health and Human Services (HHS) and the US Department of Agriculture (USDA) every 5 years since 1980. These guidelines are based on research and data of the country’s population as well as previous recommendations, and are formulated to help the American people have better health and quality of life through healthy diet and nutrition. They are also the basis for Federal food and nutrition education programs.<br> Ok, I’m sure you’re saying “That’s enough background info! Can you please get to the point!” I’d be glad to! The two primary concepts of this edition of the Dietary Guidelines are: (1) Maintain calorie balance over time to achieve and sustain a healthy weight; and (2) Focus on consuming nutrient-dense foods and beverages. In order to make the first statement a reality, the majority of people need to exercise more and reduce their calorie intake, which ties into the second statement. If Americans eat less calorie dense foods (typically refined and high in fat, sugar, and salt) and replace these foods with nutrient-dense foods (like vegetables, fruits, whole grains, fat-free or low-fat dairy, and lean meat and meat substitutes), our calorie intake will drop as a result and we will attain and maintain a healthy weight.<br> <br> The Dietary Guidelines Key Recommendations<br> Besides these overarching principles, the Dietary Guidelines come with some key recommendations. As expected, sodium was targeted as a main dietary component to reduce. For about half the population, the amount of Na has remained stable at 2300mg or less, but for the other half, who are 51 years of age or older and those of any age who are African American or have HTN, DM, or chronic kidney disease, it is recommended that Na intake is reduced to 1500 mg per day. That is quite a significant drop! Like previous years, we are to continue to aim for <10% of kcals from saturated fat, <300mg dietary cholesterol, as little as possible trans fats, and limited amounts of solid fats, added sugar and refined grains. When they say “solid fats” they are talking about fats that are solid at room temperature—saturated fat (lard, butter), and trans fats (partially hydrogenated margarines and such). It’s much better to use oils, which in contrast are mono-or poly- Unsaturated and liquid at room temperature.<br> Enough about what we can’t eat! Ok, I’ve saved the best for last. Now I get to tell you about all the vegetables that you can eat, the yummy olive oil that can replace butter, the low-fat or fat-free greek yogurt with berries, and those lean cuts of meat or eggs with whole wheat toast. Isn’t it great all the wonderful things that the Guidelines would like you to eat? I’m not feeling deprived!<br> A very important recommendation that I don’t want to overlook is that of developing a healthy eating pattern. To quote from the guidelines directly, “Select an eating pattern that meets nutrient needs over time at an appropriate calorie level”; it continues by saying “Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern”. In other words, make healthy eating your lifestyle. It needs to fuel your day, whether that means fueling a day of work at a desk or fueling a day moving about a factory, or whatever it may be.
