New Diet Guidelines Say Count ‘Cals’ Not ‘Carbs’
Stop counting carbs and start to count your calories, advise health officials at the Department of Health and Human Services and Agriculture. The new dietary guidelines, which were released today, not only empshasize the improtance of watching your caloric intake, but also suggest that Americans need more exercise.
A far cry from the low-carb mantras adopted by so many people trying to lose weight in recent years, the government says common sense measures like exercising at least 30 to 90 minutes a day, cutting back on sugar, fat and salt, and upping your intake of fiber, vegetables and, yes, the carbohydrates found in whole grain foods is the best way to lose weight and keep it off. In addition, health officials are changing the way they will describe food portions: "servings" will now be called "cups".
"These new dietary guidelines represent our best science-based advice to help Americans live healthier and longer lives [and]... help prevent chronic diseases such as heart disease, diabetes and some cancers," says Tommy G. Thompson, secretary of Health and Human Services. Indeed, a 13-member panel of health experts commissioned by the government spent nearly a year researching the diet and health of Americans before issuing the new recommendations, which will be reflected in an updated version of the Food Guide Pyramid.
Get a list of the new dietary guidelines>>
Here's a rundown of some of the most important updates to the dietary guidleines:
Calories:
2,000 per day (This can change based on age, gender and activity level. Check with your physician for specific daily caloric allowances.)
Daily Exercise (moderate to intense):
30 min- Maintains your weight and reduce risk of chronic disease in adulthood.
60 min.- Prevents gradual, unhealthy weight gain in adulthood
60 – 90 min.- Sustains weight loss in adulthood.
Fruits and Veggies:
Fruit- 2 cups of per day
Vegetables- 2 ½ cups of per day
Carbohydrates:
Whole Grains - 3 or more ounces of each day
Half of all grains eaten should be from whole grains.
Dairy:
Milk- 3 cups per day of fat-free or low-fat
People with dark skin (because skin pigmentation can affect vitamin D absorption)- consume extra vitamin D from foods like dairy, meat, eggs or from supplements. Older adults and people with insufficient exposure to sunlight are advised to consume extra vitamin D, too.
Fat:
Total Fat intake- 20 to 25 percent of daily calorie allowance
Saturated Fats- 10 percent or less of daily calorie allowance
Cholesterol- 300 mg or less per day.
Salt:
1 teaspoon (2,300mg) or less of sodium each day
African Americans, people with hypertension and middle-aged to older adults- Consume no more than 1,500 mg of salt/sodium per day.
Alcohol:
Women- 1 drink per day
Men– 2 drinks per day
Will you take the government’s new diet advice? What changes have you already made to your diet based on health guidelines or medical studies?
A far cry from the low-carb mantras adopted by so many people trying to lose weight in recent years, the government says common sense measures like exercising at least 30 to 90 minutes a day, cutting back on sugar, fat and salt, and upping your intake of fiber, vegetables and, yes, the carbohydrates found in whole grain foods is the best way to lose weight and keep it off. In addition, health officials are changing the way they will describe food portions: "servings" will now be called "cups".
"These new dietary guidelines represent our best science-based advice to help Americans live healthier and longer lives [and]... help prevent chronic diseases such as heart disease, diabetes and some cancers," says Tommy G. Thompson, secretary of Health and Human Services. Indeed, a 13-member panel of health experts commissioned by the government spent nearly a year researching the diet and health of Americans before issuing the new recommendations, which will be reflected in an updated version of the Food Guide Pyramid.
Get a list of the new dietary guidelines>>
Here's a rundown of some of the most important updates to the dietary guidleines:
Calories:
2,000 per day (This can change based on age, gender and activity level. Check with your physician for specific daily caloric allowances.)
Daily Exercise (moderate to intense):
30 min- Maintains your weight and reduce risk of chronic disease in adulthood.
60 min.- Prevents gradual, unhealthy weight gain in adulthood
60 – 90 min.- Sustains weight loss in adulthood.
Fruits and Veggies:
Fruit- 2 cups of per day
Vegetables- 2 ½ cups of per day
Carbohydrates:
Whole Grains - 3 or more ounces of each day
Half of all grains eaten should be from whole grains.
Dairy:
Milk- 3 cups per day of fat-free or low-fat
People with dark skin (because skin pigmentation can affect vitamin D absorption)- consume extra vitamin D from foods like dairy, meat, eggs or from supplements. Older adults and people with insufficient exposure to sunlight are advised to consume extra vitamin D, too.
Fat:
Total Fat intake- 20 to 25 percent of daily calorie allowance
Saturated Fats- 10 percent or less of daily calorie allowance
Cholesterol- 300 mg or less per day.
Salt:
1 teaspoon (2,300mg) or less of sodium each day
African Americans, people with hypertension and middle-aged to older adults- Consume no more than 1,500 mg of salt/sodium per day.
Alcohol:
Women- 1 drink per day
Men– 2 drinks per day
Will you take the government’s new diet advice? What changes have you already made to your diet based on health guidelines or medical studies?
posted by blackconsciousmen at 1:41 PM
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