The U. S. Department of Agriculture
(USDA) recommends a specific set of dietary guidelines for Americans to obtain optimum
nutrition. These guidelines are set in order to help take the guess work out
what constitutes a healthy diet. “If everyone followed the guidelines for
individuals, most people’s nutrient needs would fall into place” (Sizer &
Whitney, p. 35). The dietary guidelines are recommended for all healthy people
over the age of two.
The 2010 dietary guidelines are
specific, but only need to be summarized to be extremely useful. There are
recommendations for both foods that should be consumed as well as foods to
avoid. The dietary guidelines recommend that Americans consume nutrient-dense foods
and beverages such as: vegetables, fruit, whole grains, low fat or fat free
milk products, lean meats and poultry, eggs, beans and nuts. While doing so, it
states the importance of limiting consumption of saturated and trans fat, cholesterol,
processed sugar, sodium and alcohol. The goal of these guidelines is to help
Americans maintain a healthy body weight. “People who are most successful at
achieving and maintaining a healthy weight do so through continued attention to
consuming only enough calories from foods and beverages to meet their needs and
by being physically active” (U.S. Department of Agriculture, 2010). To prevent
gradual weight gain over time, as our metabolism slows as we age, the
guidelines recommend decreasing calories in small amounts while increasing
physical activity. While doing so it is important to make sure we are still
consuming enough calories and nutrients to ensure our bodies have the proper
fuel to operate at its optimal level.
The guidelines encourage variety as
well. The guidelines recommend choosing a variety of fruit daily, as well as
vegetables from all subgroups (dark green, red and orange, beans and peas)
several times per week. It is also important to make “at least half of grain
selections whole grains” (Sizer & Whitney, p. 36). These food groups
provide adequate amounts of fiber which are important for maintaining regularity
of bowel movements, which is a good indicator of positive health.
Many people do not understand the
importance of consuming fat. However, which types of fat is a vital distinction
that must be made. The 2010 dietary guidelines state the significance of making
sure less than 10 percent of daily calories come from saturated and trans fat,
while also keeping cholesterol intake at less than 300 milligrams per day. The
best sources of fat come from unsaturated fat sources, polyunsaturated and
monounsaturated, which are found in foods such as: fish, nuts, olive and
vegetable oil. The dietary guidelines recommend 20 to 35 percent of daily
calories should come from a combination of these fat sources. The guidelines
also state the importance of preparing foods that are lean, low-fat or fat-free
(Sizer & Whitney, p. 36). When preparing or choosing food, it is also
recommended to limit sodium intake to less than 2,300 milligrams (approximately
one tsp. of salt). At the same time is also important to consume enough potassium
rich food sources such as fruits and vegetables; bananas are a great source of
potassium.
It is also vital to prepare food safely. There is also a section of the guidelines dedicated to food safety. “To avoid microbial foodborne illness, keep foods safe; clean hands, food contact surfaces and fruits and vegetables” (Sizer & Whitney, p. 36). It is also imperative to separate raw and cooked food, cook meat to a safe internal temperature, defrost food properly and refrigerate perishable food quickly.
In accordance
with proper nutritional guidelines, the 2010 dietary guidelines also mention
the importance of regular physical activity. The guidelines state how the
combination of proper nutrition and exercise promotes both physical and
psychological well-being. The recommendation for physical activity is 60 minutes
per day of moderate activity; from a combination of cardiovascular exercise,
resistance training, and stretching. Activities as simple as brisk walking can
help elevate health levels dramatically. These 60 minutes can even be broken up
throughout the day for those with limited time. However, “for weight control
and additional health benefits, more than the minimum amount of physical
activity is required” (sizer & Whitney, p. 37).
These
guidelines are established to help Americans maintain or find their optimal
body weight and health, as well help prevent the acquisition
of illness and disease. Here is a link for a more detailed look at the 2010
dietary guidelines for Americans. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf
References
Sizer, F. & Whitney, E. (2011). Nutrition: Concepts and
Controversies of Nutrition (12th ed).
Mason, OH: Cenage Learning
U.S. Department of Agriculture. (2010). Dietary Guidelines for Americans, 2010. Retrieved from http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf
