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Dietary Guidelines for Good Health
By: mike selvon |
| word count: 463 comments(0) views: 99 |
| With so many changes in the field of nutrition science, the federal government revised its Dietary Guidelines for Americans in January of 1998. |
With so many changes in the field of nutrition science, the federal government revised its Dietary Guidelines for Americans in January of 1998. A summary of these changes follows:
Alcohol, in moderation, has health benefits. For women, moderation refers to one drink a day, preferably with a meal. This dose of alcohol has been consistently linked to higher levels of HDL, or "good" cholesterol, and fewer heart attacks than those among people who never drink.
Vegetarianism is healthful. The USDA acknowledges for the first time that a vegetarian diet is beneficial to health.
Hydrogenated polyunsaturated fats should be limited. Cut back on foods containing trans-fatty acids, such as margarines and shortenings.
Vitamin and mineral supplements are no substitute for a variety of foods. In general, it is better to combine foods, especially those that act synergistically with each other, than it is to take supplements. The exceptions include calcium, folate, and vitamin D.
Sugar and salt should be used sparingly. Although much of the information about related ill-health effects, hyperactivity, and other problems associated with excess sugar is not true, sugar is a major source of excess calories in the average American's diet. While the negative effects of salt may be overexaggerated, there are individuals who react hypertensively to excess sodium.
Weight should not increase with age. Because of increasing levels of information about the relationship between weight gain and premature health risks, maintaining a stable weight throughout life is recommended.
Making the Pyramid Work for You
Many people are overwhelmed by their first glance at the pyramid. Most of you are probably saying to yourselves, "I'd have to eat like Babe the pig, and I'd end up looking the part!" Don't despair. Consider a serving size: an ounce of ready-to-eat cereal, half a small hamburger bun or bagel, four to five potato chips, or one slice of bread. A normal bowl of cereal has three to four ounces of cereal. It is really quite easy to get all the servings in this group that you need. It is generally recommended that you try to consume these foods throughout the day.
Many people are duped into thinking that granola is a health food and that bran muffins are better than bagels or bread. Sometimes these products are loaded with fat, sugar, and calories. Read the labels on packaged products and opt for reduced-fat, whole-grain products when trying to meet pyramid requirements.
What Do You Think?
Which food groups from the Food Guide Pyramid are you most likely to eat adequate amounts of during a typical day? Which ones, if any, are you most likely to skimp on? What are some simple changes that you could make right now in your diet to help you comply with pyramid recommendations? Why is it more difficult for you to eat some of these food groups than others. |
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