More than seven months after the report of the Dietary Guidelines Advisory Committee (DGAC) on the latest scientific evidence about eating right, the Dietary Guidelines for Americans 2010 were finally released-in 2011. Federally mandated to be updated every five years, the 112-page seventh edition of the guidelines, from the USDA and Department of Health & Human Services, will be followed by a revised food pyramid to help put the recommendations into action.The updated guidelines 23 Key Recommendations take special aim at obesity, for the first time giving separate emphasis to cutting calories from added sugars. A key overall message is simply, Enjoy your food, but eat less, along with Avoid oversized portions. Recommendations focus on balancing calories with physical activity, and encourage Americans to consume more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products and seafood, and to consume less sodium, saturated and trans fats, added sugars and refined grains.
- Most of the specific daily intake recommendations are unchanged from 2005-in some cases, disregarding guidance from the DGAC expert report calling for stricter limits:
- Sodium: less than 2,300 mg, but all African-Americans and people older than 51, as well as those with hypertension, diabetes and chronic kidney disease, should limit to 1,500 mg daily (a suggestion in 2005, but now a full-blown recommendation); the DGAC recommended 1,500 mg across the board, guidance recently echoed by the American Heart Association (see below)
- Total fat: 20% to 35% of total calories
- Saturated fat: less than 10% of total calories; the DGAC had recommended reducing to 7%
- Trans fats: less than 1% of calories; the DGAC called for halving that, to 0.5%
- Cholesterol: less than 300 mg
- Refined grains: less than 3 oz
- Fiber: 14 g per 1,000 calories
- Fruits and vegetables: at least 2.5 cups
- Potassium: 4,700 mg
- Make half your plate fruits and vegetables.
- Switch to fat-free or low-fat (1%) milk.
- Compare sodium in foods like soup, bread and frozen meals, and choose the foods with lower numbers.
- Drink water instead of sugary drinks.
Other specific tips to help consumers apply the guidelines in their everyday lives include:
Although critics say the guidelines have little impact on how Americans really eat, others credit the 2005 updates emphasis on whole grains with boosting consumption and altering manufacturers product formulations and promotions. In announcing the 2010 guidelines, Agriculture Secretary Tom Vilsack admitted hed never read the recommendations before taking over the USDA. Now, however, hes realized how far off course his diet is: Personally, my life has changed. (For a complete guide on how to put the guidelines to work in your own life, look for our Special Supplement in the May Healthletter.)TO LEARN MORE: Dietary Guidelines for Americans, 2010 www.dietaryguidelines.gov.