The NEW Dietary Guidelines
The new guidelines were published late last year…listing all of the new dietary reference intakes (DRI) for carbohydrates, protein, fat, fiber, sugar and exercise.
CARBOHYDRATES
OLD: Get at least 50 percent or more of your calories from carbohydrates.
NEW: Get 45 to 65 percent of your calories from carbohydrates.
AIM: Focus on quality not quantity! In the carbohydrate family…fruits and vegetables come first because they provide you with important vitamins, minerals and antioxidants! When it comes to grains…the browner the better! Focus on brown rice, whole-grain breads and pasta-they are much higher in fiber and B-vitamins.
PROTEIN
OLD: Get 10-35 percent of your calories from protein.
NEW: Unchanged. But keep in mind if you exercise regularly, your body does need a little extra protein. However, the average American already is already getting plenty of protein.
AIM: Don't fall for the high protein fad diets! But when it comes to protein foods, do choose lean healthy sources like lean meats, poultry and seafood. Also, include vegetarian sources like tofu or beans.
FAT
OLD: Keep your fat intake to 30 percent of less of your total calories.
NEW: Keep your fat intake to less than 35 percent, but make sure it is the right kind! The majority of your fat intake should come from monounsaturated and polyunsaturated fats because they play a big role in lowering your risk of cardiovascular disease. The fats found in processed snack foods and baked goods are high in both saturated fats and trans-fatty acids. Try to keep your saturated fat intake to 10 percent or less of your total daily calories, and try to avoid trans-fatty acids completely.
AIM: Eat more fish! Include fish like salmon, trout and halibut because they are all high in omega-3 fatty acids, which are good for your heart. Other heart healthy fats include avocados, walnuts, peanuts and almonds.
FIBER
OLD: There was not one.
NEW: Eat plenty of fiber! That translates to at least 25 grams a day for women under the age of 50. Fiber is important in reducing the risk of heart disease, helps to prevent certain cancers and aids in weight control.
AIM: Start the day with a high-fiber cereal…look for at least 5 grams of fiber per serving and no more than 6 grams of sugar! Add a piece of fruit for extra fiber. Remember to include at least 5 fruits and vegetables a day!
SUGAR
OLD: There was not one.
NEW: No more than 25 percent of your total calories should come from added sugar!
AIM: Remember high sugar diets lack in many vitamins and minerals. Most snacks are high in saturated fats and trans-fatty acids…remember the fats to keep to a minimum or eliminate from the diet! Watch for hidden sugar…corn syrup, honey, sucrose, dextrose and fructose.
EXERCISE
OLD: Make sure to exercise for 30 minutes to an hour for at least 3 days a week.
NEW: Boost it to an hour daily! If you engage in strenuous activities like cycling or jogging, 20-30 minutes four to seven days a week should be adequate.
AIM: Look for opportunities to increase your daily activities…park your car far away from the entrance to the store; can you take the stairs at work or in your apartment building? All of these little steps and up to ACTIVITY!
Mind, Body, and Spirit Fitness. January 2003