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This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.
This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.
Dietary Guidelines for Americans 2010 – Highlights for Consumers
Submitted by: Marilyn Gordon, Ed.D., RD, CSSD, LDN
Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist
After much debate and delay, the Dietary Guidelines for Americans 2010 were released in January 2011. The message to the consumer was simplified into 3 selected areas:
1) Balancing calories
- Enjoy your food, but eat less
- Avoid oversized portions
In America, at least two-thirds of the adult population is either overweight or obese. When one dines out in a restaurant, they are served at least two times the food portion than they actually need for good health. It is a very simple message to “eat less”. Begin to cut the meal in half, share half, take the other half for lunch tomorrow.
2) Foods to Increase
- Make half your plate fruits and vegetables
- Switch to fat-free or low-fat (1%) milk
Increasing the intake of fruits and vegetables will crowd out some of the other high calorie, less nutritious foods from the diet. Most all adults should be eating at least 2 pieces of fruit and the equivalent of 3 cups of vegetables each day. Cardiovascular disease is the #1 cause of death in the United States. A simple switch to fat-free or low-fat dairy removes unhealthy saturated fats from the diet but preserves many important nutrients such as calcium, phosphorus, potassium, and Vitamins A & D. High dietary saturated fat intake can increase the LDL (bad) cholesterol level in the blood.
3) Foods to Reduce
- Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers
- Drink water instead of sugary drinks
Your physician can tell you your limit for sodium intake but it is generally between 1500-2300 mg per day. Begin to read and the food labels on canned, processed, packaged, and convenience food items. The rule of thumb for Daily Value (%DV) is: If it is 5% or less for the one serving, it is considered low in sodium. If it is 20% of greater for the one serving, it is considered high. Begin to check the online nutrition analysis information that many restaurants are beginning to make available and you will be astonished at the high sodium content.
Lastly, sugary drinks provide unneeded calories and no nutritive value to the diet. Choose water instead.