Dietary Guidelines

A healthy, balanced diet is key for weight management. In order to meet the body’s daily energy and nutritional needs while minimizing risk for chronic disease, it was recommended that we know the standardized terms and general guidelines

The Dietary Guidelines for Americans has been published jointly every 5 years since 1980 by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The Guidelines give science-based advice on food and physical activity choices for health. The 2005 edition of the Dietary Guidelines remain the current guidelines until the 2010 edition is released.

Many of us think we are doing okay, yet according to the USDA, 80 percent of Americans do not eat a healthy diet. Worse yet, only one percent of children are eating a healthy diet. Clearly, there is a lack of knowledge and understanding of what constitutes a healthy diet.

What we eat is a crucial part of staying healthy. Experts agree that healthy eating rather than restrictive dieting is the best way to lose weight and keep it off. The 2005 Dietary Guidelines for Americans recommend choosing foods that limit the intake of added sugars; balancing caloric intake from foods and beverages with physical activity; and choosing and preparing foods and beverages with little added sugars or caloric sweeteners. Here the nutritional tips to consider for achieving a healthy body weight:

Eat at least three meals a day
Do not skip meals. Meals to keep your metabolism and energy level optimized.

Eat a variety of wholesome foods
This is the way to ensure you get the optimum amount of vitamins, minerals and phytochemicals you need to support lifelong health.

Don’t eat the same foods over and over
By doing this we miss out on some of the nutrients provided by eating different foods

Limit your intake of saturated fats
Fat takes longer to metabolize and absorb, so the feeling of fullness is delayed, causing you to eat more.

Avoid too much sugar and sodium
Evidence suggests a positive association between the consumption of sugar-sweetened beverages and weight gain, and that reduced intake of added sweeteners may be helpful in improving the quality of diets and in weight control.
Research suggesting that eating high amounts of sodium may contribute to the development of high blood pressure in certain people. Too much sodium also causes fluid retention, meaning it can contribute to water weight gain. Recommended intake of sodium is 1000-3000 mg/day.

Ensure adequate protein intake
Protein is essential for building and maintaining lean muscle mass. Without adequate protein intake, dieting and exercise can cause the body to burn muscle for fuel.

Drink sufficient amount water
Drink at least eight eight-ounce glasses of pure water daily. Water plays many vital roles in health. While you are losing weight, toxins stored in the fat tissue are released into your bloodstream. Drinking plenty of pure water makes it easier for your liver and kidneys to cope with the breakdown of toxins.
Water also works with fiber to keep your bowels regular and prevent constipation. Another reason is having a glass before and during meals can help fill you up and reduce the quantity of food consumed.

Following are some good idea to remember

• Increase fiber in the diet
• If you drink alcoholic beverages, do so in moderation.
• Try to bake or broil instead of frying.
• Eat fruit or vegetables for a snack.
• Eat more lean chicken, fish, and beans for protein.
• Consider taking a well-balanced multivitamin/mineral formula.