New Dietary Guidelines Call for More Exercise, Fewer Calories

The new Dietary Guidelines of January 2005 make a strong connection between diet and exercise. Because almost two thirds of Americans are overweight or obese and one half do not exercise enough, the message being sent from the United States Department of Agriculture and the Department of Health and Human Services is to cut down on calories and exercise more.

The Dietary Guidelines, updated every five years, have undergone quite an overhaul. This time the emphasis is on eating a variety of foods and lowering our total intake of calories while getting more calories from nutrient-rich whole grain products. Our need for physical activity is defined clearly, and specific exercise recommendations are offered to help us maintain our weight, lose weight gradually and prevent obesity and chronic diseases. These recommendations are generally for healthy people and are not recommended for those on restricted or special diets.

Convert calories for energy

Eat for energy and nutrition, in proportion to your level of activity. Don't stack up on calories from any one source. Choose a variety of carbohydrate sources among foods made from whole grains. Carbohydrates also come from fruits and vegetables, which are good sources of fiber, vitamins and minerals. Legumes and low-fat dairy products are good sources of protein. Fish supplies plenty of protein and monounsaturated fats - a good source of fat. Be careful of the amount of fat in poultry and meat. Trim skin and fat off all meats, and choose lean cuts.

Fruits, vegetables, dairy and grains

Eat more fruits and vegetables. Get more whole grains and have fat-free or low-fat milk and dairy products. These food groups are mentioned together because they are frequently either neglected or over-consumed. For a 2000-calorie-a-day diet, eat at least two cups of fruit and two and a half cups of vegetables. Look for the word "whole" when you purchase cereal, bread or pasta. Avoid refined grains. Instead find whole grain products that are made of wheat, oat or barley flours, which contain the entire grain or kernel and are rich in nutrients, including protein, vitamins and minerals. Reduce saturated fat from dairy products by replacing whole milk with fat-free or low-fat alternatives.

Fats

Eat foods that are low in saturated fats and cholesterol. Keep your fat intake to 30 percent or less of your total calories. There are nine calories in each gram of fat, so no more than 66 grams of fat (approximately 600 calories) should make up a 2000-calorie-a-day diet. No more than 10 percent of your calories should be from saturated fats. Here are some tips for watching your fat and cholesterol intake:

• Cut down on high-fat meat and dairy products. Consume only lean cuts of meat and trim away excess fat and skin from poultry.
• Avoid fried and "fast" foods. These tend to be prepared in oils made of saturated (animal) fats.
• Avoid snack foods and baked goods that list saturated fats as one of the first ingredients. Also avoid those that are made from "partially hydrogenated vegetable oil" or "vegetable shortening." These are sources of trans fatty acids, which increase your risk of heart disease by increasing your LDL ("bad") cholesterol and by lowering your HDL ("good") cholesterol.
• When cooking, use olive oil or canola oil - but sparingly - instead of other types of cooking oils. These are highest in monounsaturated fats and lowest in saturated fats, a combination that actually helps to prevent heart disease.

Carbohydrates

Increase your intake of fiber-rich foods. These include whole grains, legumes, certain vegetables and fruits. Consume more legumes, (beans, lentils and split peas), which are not only good sources of fiber-rich carbohydrates, but are also high in protein. Choose from a variety of fiber-rich vegetables, including spinach, winter squash, Brussels sprouts, artichoke hearts and mushrooms. Don't forget high-fiber fruits, such as prunes, raspberries and blackberries. Cut back on sugar. Avoid foods and beverages with added sugars, including corn syrups and other sweeteners. Beverages sweetened with "real fruit juice" are not as good as eating a real orange or - better yet - a guava or a pear, which are good sources of fiber as well as vitamin C.

Salt and potassium

Reduce salt and increase potassium. Keep salt to less than 2,300 mg of sodium (about 1 teaspoon of table salt) per day. Avoid foods with added salt. Eat more fruits and vegetables that are rich in potassium.

Weight management

Balance food with your activity and exercise levels. As you age, your metabolism changes. Your body tends to use fewer calories for energy and more calories are stored as fat. To prevent weight gain, most adults need to eat less. However, do so gradually by first reducing your portion sizes. Never skip meals. You may also need to increase you level of exercise.

Physical activity

Specific recommendations:

• To reduce your risk for chronic disease: Thirty minutes of moderate-intensity physical activity most days of the week. "Moderate" exercise is any physical activity that uses as much energy as walking two miles in a half hour.
• To manage body weight or prevent weight gain: Sixty minutes of moderate to vigorous intensity exercise most days of the week.
• To sustain weight loss: Sixty to 90 minutes of moderate-intensity exercise every day. Consult with your healthcare provider before engaging in this much exercise.
• All physical activity programs should include: Cardiovascular, strength training and flexibility exercises. It's a good idea to talk to your doctor before starting any exercise routine.

Alcoholic beverages

If you choose to drink alcoholic beverages, do so in moderation.

• Recommendation for men: Up to two drinks per day.
• Recommendation for women: Up to one drink per day, unless you are of childbearing age and may become pregnant or are lactating.
• Groups that should not drink alcoholic beverages at all: Children, adolescents, individuals on medications that can interact with alcohol and those who cannot restrict their consumption of alcohol.

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External Sources New Dietary Guidelines Will Help Americans Make Better Food Choices, Live Healthier Lives. January 21, 2005. Press Release, Department of Health and Human Services Get on the Grain Train. United States Department of Agriculture. May, 2002. Dietary Guidelines for Americans

This article was reviewed and updated June 2007.

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