Dietary Guidelines for Americans, 2010

February 1, 2011

Every five years since the late '70s the US Department of Agriculture and the US Department of Health and Human Services assembles a committee of academics, professionals and scientists to develop, review and revise the dietary goals for Americans. These goals, better known as the Dietary Guidelines for Americans (DG), were initiated to promote health through improved nutrition and physical activity. Well unless you've been living under a rock the last 30 years you've probably heard our population hasn't gotten healthier since the initiation of the DG. In fact this year is the first time the DG will address a population whom the majority is overweight or obese and still malnourished when it comes to some key nutrients. So what's the big deal about these guidelines?Why when so similar to the previous DG, are the 2010 US Dietary Guidelines getting so much attention and press coverage? Is anyone surprised that the new DG will encourage Americans to increase their consumption of whole grains, fruits, vegetables, low fat dairy foods and heart-healthy oils while limiting refined grains, saturated fat, added sugars and sodium?It might not be surprising, but based on the latest surveys the majority of us needs a reminder! Why else would only 15% of our population be getting the recommended amount of whole grains, 59% of vegetables, 42% of fruits, 52% of low fat dairy, and 61% of healthy oils that were suggested at least 5 years ago. And even though we have reduced the amount of total and saturated fat in our diet, research shows that we still eat 150-280% more saturated & solid fat, added sugars, refined grains, and sodium than we need.With a majority of the population overweight or obese the committee is also introducing some new goals. For the first time total diet, energy balance (calories in/calories out) and weight management have been added to the DG. The effectiveness of a variety of dietary patterns (Dietary Approaches to Stop Hypertension-DASH, Mediterranean, vegetarian) will be included with the total diet chapter.It has also been recommended that by 2015, the dietary recommendations should include the population from birth as opposed to previous and the current DG that were directed at 2-year olds and older. This recommendation is an effort to prevent childhood obesity, the most effective method for reducing the obesity epidemic that is gripping America. Based on research it will also be important to target eating behaviors during pregnancy.So here are 3 simple ideas for incorporating some of the 2010 Dietary Guidelines one step at a time:

Energy balance - eat the foods you typically eat but eat less. You can achieve this by cutting portions, changing a higher calorie version for a lower calorie version (drink 1% or skim milk instead of whole milk, drink water, tea or diet soda instead of drinks high in sugar)

Increase whole grains - when you run out of white bread buy a whole wheat/whole grain version; have a bowl of oatmeal or high fiber cereal for breakfast; mix some whole wheat pasta in with your regular brand. As you use up products try adding a whole wheat version

Reduce sodium - cook more meals at home; eat more foods without a label (fresh fruit, vegetables, fresh poultry or lean meat; choose low sodium versions of canned or frozen foods

Select one of the suggestions or choose one of your own. Practice the change until it becomes a habit. The surprising thing is that making one change may result in you reaching another DG. For example if you switch to 1% milk you'll be achieving the DG for increasing low fat dairy food, stop drinking regular soda you'll be reducing simple sugars, by eating more fresh fruits & vegetables to reduce sodium you'll be increasing your servings of fruits, vegetables and potassium. Keep adding the 2010 DG one at a time. You'll be surprised how easy it is and how good you feel.Have any questions or need more help and support, contact the dietitians at Sound Bites. We'd be happy to help you reach your dietary goals!