THE 2005 United States Dietary Guidelines are just in -- and there are some surprising updates. Read on to learn what these changes mean to you.
OLD GUIDELINE...suggested exercising for 30 minutes most days of the week.
NEW GUIDELINE SAYS...
30 minutes daily for general fitness
60 minutes daily if you're prone to gaining weight.
60 to 90 minutes daily if you were obese and lost weight. This is to keep the weight from coming back.
OLD GUIDELINE: The proportion of carbs, protein and fat in your diet plays a significant role in weight loss.
NEW GUIDELINE: It's the total number of calories that count. The new guidelines emphasise a core diet of "essential calories" -- high-quality calories found in nutrient-rich foods that are low in fat and have no added sugar.
MORE FROM THE NEW GUIDELINES
Eat a variety of foods within and among the basic food groups.
INCREASE YOUR DAILY INTAKE OF
Fruits and vegetables -- two and a half to six and a half cups
Whole grains -- minimum of three servings
Non-fat or low-fat milk and milk products -- minimum of three cups daily.
These foods are rich in nutrients essential to health and the prevention of chronic diseases, such as diabetes, heart disease and osteoporosis.
CHOOSE FATS WISELY
Eat two servings of fish each week -- or 8 ounces per week. Short of supplements, eating fish is the only way to obtain the health-enhancing omega-3 fatty acids EPA and DHA. These particular fats are found only in marine sources, including salmon, trout and Pacific jack mackerel. Studies show these fats reduce the risk of sudden death and heart disease.
CHOOSE CARBOHYDRATES WISELY
Choose "whole" foods -- fruit over juice and whole-wheat bread instead of white bread. Whole grains in particular help prevent diseases such as diabetes and heart disease.
REDUCE SALT INTAKE
Cut back on the amount of salt you use in cooking. Also, cut back on processed foods, most are loaded with sodium.
DRINK IN MODERATION
While moderate alcohol consumption (one drink per day for women) is associated with reduced risk for heart disease, the National Institute on Alcohol Abuse and Alcoholism has found that, compared with non-drinkers, women who drink one alcoholic beverage per day have a slightly higher risk of breast cancer.
Source Lifetimetv.com, www.healthierus.gov/dietaryguidelines/
