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U.S. Dietary Guidelines for Women 2010
In the United States, over one-third of children and more than two-third of adults are overweight or obese. As a result, the 2010 Dietary Guidelines for Americans places a stronger emphasis than ever before on healthier foods in the right proportions, less sodium and added sugars in foods, and more fruits, vegetables, whole grains, and low-fat dairy products in everyone's diet. The goal of these new dietary guidelines is to help Americans live healthier, more physically active lives. Obesity has been linked to increasing the risk of diet-related chronic disease, such as diabetes, cardiovascular disease, hypertension, and other illnesses.
Highlights of the New 2010 Dietary Guidelines for Americans
Reduce Daily Salt Intake It is recommended that healthy Americans, age 2 up to 50, only consume 2,300 milligrams (mg) or less of salt every day. This is roughly one teaspoon of salt daily. People over age 51, children, African-Americans, and anyone with high blood pressure, diabetes, and chronic kidney disease should reduce their salt intake to less than 1,500 milligrams. The purpose in this reduction in salt stems from the strong body of research that has proved that lower sodium intake decreases your blood pressure and reduces your risk of cardiovascular disease, congestive heart failure, and kidney disease. Limit Intake of Saturated Fatty Acids If possible, limit saturated fatty acids in your diet. The new dietary guidelines recommends that less than 10 percent of your total daily calories should come from saturated fatty acids. Saturated fatty acids are found in animal products, such as butter, cheese, whole milk, ice cream, and some vegetable oils (like coconut, palm, and palm kernel oils). They are the biggest cause of high LDL levels – "bad" cholesterol. Instead of using saturated fatty acids, opt for monounsaturated and polyunsaturated fatty acids. Most liquid vegetable oils are unsaturated. Studies have shown that consuming less than 10 percent of your daily calories from saturated fatty acids lowers bad cholesterol levels and reduces your risk of heart disease. Less than 300 mg of Dietary Cholesterol The government is recommending that Americans consume less than 300 milligrams of dietary cholesterol daily. The main sources of dietary cholesterol comes from meat and animal products, such as whole milk, egg yolks, shellfish, poultry, and organ meats. Plant-based foods, such as fruits and vegetables, do not contain cholesterol. According to the American Heart Association, the average American man consumes about 337 milligrams of cholesterol every day, and the average woman consumes about 217 milligrams. High levels of dietary cholesterol can have negative effects on your health. It raises your LDL cholesterol levels – the bad cholesterol – and increases your risk of a heart attack and stroke. Limit Trans Fatty Acids and Synthetic Trans Fat As part of a healthy diet, the 2010 Dietary Guidelines for Americans recommends that you limit your intake of trans fatty acid and synthetic fatty acids. A small amount of trans fatty acids are found naturally in animal-based foods, but a majority are formed during food processing, when liquid oils are made into solid fats. Trans fatty acids can be found in vegetable shortenings, some margarine, crackers and cookies, and other food products made with fried or partially hydrogenated oils. Like with saturated fat and dietary cholesterol, trans fatty acids have been linked to raising your LDL levels and increasing the risk of cardiovascular disease. Fewer Calories from Solid Fats and Added Sugars To reduce your risk of chronic disease, it is recommended that you lower your intake of calories from solid fats and added sugar. Solid fats are saturated or trans fatty acids that are solid at room temperature. They include butter, beef fat, pork fat or lard, chicken fat, stick margarine, and shortening. The fat in milk is also considered "solid fat." On average, solid fats contribute an average of 19 percent of the total calories in the American diet. Major food sources where you will find solid fat include grain-based desserts (11 percent of all solid fat intake), pizza (9 percent), full-fat cheese (8 percent), sausage, franks, bacon, ribs (7 percent) and white fried potatoes (5 percent). Americans can reduce their intake of solid fats by eliminating or reducing their intake of food sources that are high in solid fats and replace them with healthier alternatives. Sugar is naturally found in fruit and milk products. Unfortunately, a majority of the sugars in the American diet are added during the manufacturing process. These "added sugars" sweeten the flavor of foods and beverages. Many foods with these "added sugars" are packed with calories, but few nutrients or dietary fibers. Added sugars increase your risk of dental cavities and dental disease. On average, 16 percent of the total calories in the American diet come from added sugar. Added sugars include high fructose corn syrup, both white and brown sugars, corn syrup, raw sugar, pancake syrup, honey, molasses, crystal dextrose, fructose sweetener and other sugars. Limit Refined Grains The 2010 Dietary Guidelines for Americans recommends that you limit your consumption of refined grains. When they are refined, whole grains lose many of their original vitamins, minerals, and dietary fiber. While they are enriched with iron, thiamin, niacin, folic acid, and riboflavin, this does return some of the vitamins and minerals, but not all. You should choose whole grains whenever possible. Many refined grains are also high in solid fats and added sugars, such as cookies, donuts, and cakes. Refined grains can also be found in yeast breads, pizza, tortillas, burritos, and tacos. Increase Fruits and Vegetables The 2010 Dietary Guidelines for Americans recommends that Americans should eat more vegetables and fruits. It recommends that you eat a variety of vegetables, especially beans and peas and vegetables that are dark-green, red and orange. Choose a Variety of Protein Foods It is recommended that all Americans consume a variety of protein sources, including lean meat and poultry, eggs, beans and peas, soy products, unsalted nuts and seeds, and seafood. The new dietary guidelines suggest that you increase the amount and variety of seafood you consume. In addition, you should also choose seafood instead of some meat and poultry. You will also want to consume protein sources that are lower in solid fats and calories. Specific Recommendations for Women In the 2010 Dietary Recommendations for Americans, women who could potentially become pregnant should choose iron-rich foods, especially sources of heme iron (the type of iron found in animal foods) – such as meats, fish, and poultry. It is recommended that women eat foods rich with vitamin C, since vitamin C helps your body absorb iron more easily. All women should consume 400 micrograms of synthetic folic acid every day. You can get this from supplements or foods fortified with folic acid. Women who are pregnant or nursing are urged to eat between 8 and 12 ounces of seafood a week from a variety of seafood. However, pregnant or breastfeeding mothers should limit their white tuna to only 6 ounces a week due to the risk of mercury. Pregnant and nursing mothers should also avoid eating four specific types of fish – tilefish, shark, swordfish, and king mackerel. Finally, all pregnant women should take an iron supplement as recommended by their doctor or obstetrician. Iron will help prevent anemia – which is very common in pregnancy. Why Your Diet Matters Your diet has a direct impact on your health. The new dietary guidelines highlight several diet-related chronic diseases that you should be aware of:
Eating healthy and keeping physically active are two components to a long and happy life!
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