2010 Dietary Guidelines for Americans Deals with Obesity Epidemic*

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Compiled by Barbara Day, M.S., R.D., C.N. Because more than 1/3 of children and more than 2/3 of adults in the US are overweight or obese, the 2010 Dietary Guidelines places a stronger emphasis on reducing calorie consumption and increasing physical activity. There were four major action steps for Americans in the 2010 Dietary Guidelines for Americans (DGA) from Executive Summary*: 1.       Reduce the incidence and prevalence of overweight and obesity of the US population by reducing overall caloric intake and increasing physical activity. 2.       Shift food intake patterns to a diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds.  Also, increase the intake of seafood and fat-free and low-fat milk and milk products and consume only moderate amounts of lean meats, poultry and eggs. 3.       Significantly reduce of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients. Also, reduce sodium intake and lower intake of refined grains that are coupled with added sugar, solid fat and sodium. 4.       Meet the 2008 Physical Activity Guidelines for Americans. Here’s the Key Recommendations. Use these lists as a check list to make you and your family healthier. Balancing Calories to Manage Weight
  1. Prevent and/or reduce overweight and obesity through improved eating and physical activity.
  2. Control total calorie intake to manage body weight.  For people who are overweight or obese this means consuming fewer calories from both foods and beverages.
  3. Increase physical activity and reduce time spent in sedentary behaviors.
  4. Maintain appropriate calorie balance during each stage of life – childhood, adolescence, adulthood, pregnancy and breastfeeding and older age.
Foods and Food Components to Reduce
  1. Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce to 1,500 mg among people who are 51 and older and those of any age who are African American or have hypertension, diabetes, pr chronic kidney disease.  The 1,500 mg recommendation applies to about half of the U.S. populations, including children, and the majority of adults.
  2. Consume less than 10% of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
  3. Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils and by limiting other solid fats.
  4. Reduce the intake of calories from solid fats like saturated fats and trans fats and added sugars.
  5. Limit the consumption of foods that contain refined grains, especially refined...Read more