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March 7, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Making Smart Food Choices Just Got Easier...
- Weight Loss Expert Loses 70lbs of Ugly Fat...
1 Quick Technique To Burn More Fat
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Making Smart Food Choices Just Got Easier...
Dear Reader,
Cut salt, fat and sugar; eat a more plant-based diet... that's a key message of the federal government's 2010 Dietary Guidelines for Americans. The latest incarnation of diet guidelines urges all of us to cut back on sugar, salt, saturated fats and refined grains and eat more veggies, fruits, whole grains, low fat dairy and seafood. This not only will help us all stay healthy, it will reduce the risk of chronic diseases and the prevalence of obesity.
The problem is that solid fats and added sugars make up almost 35% of the calories of the typical American diet.
Too many of us are eating too many calories thanks to energy dense but nutrient poor foods coupled with our largely sedentary lifestyle. It's this that is fueling the obesity epidemic in this country, and leaving too many open to the consequences of all that weight - heart disease, diabetes, high blood pressure, stroke and even some cancers.
The 2010 nutritional guidelines are hoping to encourage all of us to adopt a healthier way of eating that accounts for individual preferences and balances calories with how active you are.
Experts are hoping that these latest guidelines will help you...
- Be more tuned in to what you're putting into your body so that you become a mindful eater, not a mindless eating machine.
- Know your own unique calorie needs, and the calorie content of the foods you're eating.
- Watch portion sizes at home and when at restaurants.
Most Americans eat way too much sodium... things like soup, bread and frozen foods are all loaded with salt. The consequences to the body of our elevated consumption include high blood pressure, heart disease and stroke. Because of this, both children and adults need to reduce their sodium to 2,300 milligrams a day; if you're over 51, African American or have high blood pressure, diabetes or chronic kidney disease, keep your intake to 1,500 mg of salt a day.
Even though certain dietary fatty acids and cholesterol are considered major contributors to both heart disease and diabetes, Americans' consumption of these foods hasn't changed all that much since 1990. The new 2010 guidelines recommend that we try to:
- Keep calories from saturated fats to less than 10% of total calories and replace them with monounsaturated and polyunsaturated fats instead.
- Keep dietary cholesterol to under 300 mg a day, cutting back to 200 mg a day can help anyone at high risk of heart disease.
- Avoid trans fat as much as possible, watching for ingredients like partially hydrogenated oils.
When it comes to things we should be eating, a diet that includes a variety of proteins is good for us; the trick is to choose the right kind. Meat, poultry and eggs have solid fats, but the fats in seafood, leaner cuts of meat and poultry, beans and peas, soy products, unsalted nuts and seeds are far better for us. The guidelines call for Americans to eat two 4-ounce servings a week of seafood.
And if you're not all that active, the latest guidelines call for you to eat fewer energy dense carbs, especially those oh-so-tasty, refined, sugar-dense sources, to balance your energy needs without adding weight. You'll want to limit sugar-sweetened drinks, desserts and refined grains and opt for whole grains instead.
One of the basics of the latest dietary guidelines is that our nutrient needs should be met primarily through the foods we eat. Sometimes however, dietary supplements or fortified foods help to provide the body with nutrients that might otherwise fall below the recommended numbers. Keep in mind that...
Continues below...
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Making Smart Food Choices Just Got Easier... Continued...
- Women who may become pregnant should get 400 micrograms (mcg) a day of folic
acid from either fortified foods or supplements.
- Pregnant women should take an iron supplement if recommended by their healthcare
team.
- Adults over age 50 should eat foods (such as cereals) fortified with vitamin
B12 or consider supplements.
Last, but not least of the new guidelines, moderate drinking is linked to a lower
overall risk of death and a lower risk of diabetes and heart disease among middle
aged (and older) adults. The 2010 dietary guidelines define moderation as up
to one alcoholic drink a day for women, two drinks a day for men. The guidelines
do not encourage you to start drinking if you don't, simply for the health benefits.
You can get started now by eating less and avoiding oversized portions, making
half of your plate fruits and veggies, switching to fat free or low fat dairy
products, drinking more water and fewer sugary drinks. By making food choices
in line with the 2010 guidelines, you're ensuring your body will get the vitamins
and nutrients it needs to stay healthy.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.mayoclinic.com/health/dietary-guidelines/MY01594/rss=1
2010 Dietary Guidelines for Americans:
http://www.cnpp.usda.gov/dietaryguidelines.htm
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