The US Departments of Agriculture and Health and Human Services recommend the Dietary Guidelines for Americans. These guidelines are updated every 5 years, and this year’s guidelines were the subject of much discussion. These guidelines recognize that the US is in the middle of an obesity epidemic, which is causing increasing rates of diet-related diseases such as type 2 diabetes, heart disease, and hypertension. The guidelines recommend the DASH eating plan as a model for healthy eating.

What are the key recommendations? Reaching and maintaining a healthy weight. Clearly this is a major public health issue for the US. In addition to weight loss, the guidelines recognize that we need to be consuming foods that are more nutritious, without being overly high in calories. The model eating plans are the DASH diet and the USDA Food Guide. The DASH diet is an eating plan that was studied as a way to reduce blood pressure without medication, and was designed to be a model for the healthiest American diet, with enough flexibility to meet the needs of most people. The new USDA Food Guide, which will replace the Food Pyramid, is planned for release in March.

The new 2005 Dietary Guidelines for Americans include the following recommendations:

Adequate nutrients, within calorie needs

Most Americans need to control their calorie intake to reverse or prevent overweight or obesity. People are recommended to consume a variety of foods, rich in nutrients, in all food groups. People should limit their intake of saturated fats and trans fats (usually found in hydrogenated fats and oils), cholesterol, added sugars, salt, and alcoholic beverages. The recommendation on sugar is especially noteworthy, since it did not appear in the first draft of these guidelines. The concern is that high-calorie, nutrient-poor sugary foods and beverages are replacing more nutritious foods, and adding to the overweight issue. The food plans that are recommended to serve as models of healthy eating are the DASH diet and the USDA food guide, MyPyramid. There are special recommendations for women who may become pregnant to eat foods rich in iron and foods rich in folate.

Weight management

The guidelines recommend maintaining a healthy body weight, so people should balance their intake of calories with the amount of calories used in their daily activity and exercise. Again, this recognizes the need for most Americans to try to reach a healthier weight. It also recommends preventing further, gradual weight gain over time by making small changes in calorie intake and increasing physical activity. Special recommendations for people who need to lose weight, are to try for slow steady weight loss, by lowering calorie intake and increasing activity level. Parents should support overweight children in slowing the rate of weight gain, while still allowing for growth and development. This means that children should not be attempting weight loss unless under the recommendations and direct care of a physician. Overweight women who are pregnant should monitor their weight gain to conform with specific recommendations by their physician.

Physical activity

Everyone should get at least 30 minutes of moderate intensity physical activity most days, over and above their usual daily activities. There are greater health benefits from longer or more intense activity. People who are trying to prevent weight gain or to lose weight (in other words the majority of Americans) should try for 60 to 90 minutes per day of physical activity! Exercise should include cardiovascular (aerobic) exercise such as walking, jogging, bike riding. Flexibility and strength-enhancing exercise should also be part of everyone’s routine. Children should get at least 60 minutes per day of exercise or active play. Pregnant women can perform 30 or more minutes per day of moderate intensity exercise most days, unless advised against by their physician.

Food groups to encourage

Adults should try for at least 2 cups of fruits and 2 ½ cups of vegetables each day. (Preschooler servings sizes are about half that of adults). Include a variety of vegetables from the groups that include dark green, orange, legumes, starchy vegetables, and other vegetables. People should consume at least 3 whole grain servings per day, for preschoolers, half their intake of grains should be whole grains. Adults and children over 8 years old should consume at least 3 cups of fat free or low fat milk or milk-equivalents. Children 2 - 8 years old should consume 2 cups. People should limit saturated fats to less than 10% of total calories and should limit trans fats. The total fat in the diet should be between 20 and 35%, with most preschoolers in the range of 25 - 35% fat. Healthy fats are considered to be those rich in polyunsaturated and monounsaturated fats, found in fatty fish, nuts, avocados, and vegetable oils. Saturated fats will be reduced by choosing non fat and low fat dairy foods, lean meats, fish, and poultry. And trans fats will be reduced by limiting foods that contain hydrogenated fats (or shortening).

Carbohydrates

Include fiber-rich fruits, vegetables and whole grains. Choose foods with little or no added sugars. And to prevent cavities, practice good oral hygiene and consume sugar and starch containing foods less frequently.

Sodium and potassium

People should consume less than 2300 mg sodium per day. They should choose and prepare foods with little added salt. And people should consume more potassium-rich foods such as fruits, vegetables, and nuts (unsalted).

Alcohol

The intake of alcoholic beverages should be limited to one serving per day for women and 2 servings per day for men. Alcohol is not recommended at all for women who may become pregnant, or who are pregnant or lactating.

Food safety

Infants, young children, and pregnant women should not have unpasteurized milk or any foods made from unpasteurized milk, raw or partially cooked eggs or foods containing them, raw or undercooked meat, poultry, or fish, unpasteurized juices and raw sprouts. Pregnant women should only eat certain deli meats and hot dogs that have been reheated to steaming hot.

The DASH Eating Plan

The DASH (Dietary Approaches to Stop Hypertension) eating plan is recommended to help lower blood pressure by the National Institutes of Health and most physicians. The DASH diet is rich in fruits, vegetables, low fat or nonfat dairy, and also includes grains, especially whole grains; lean meats, fish and poultry; nuts and beans. In addition to lowering blood pressure, it has been shown to lower cholesterol. It is an extremely healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people.

Since the DASH Diet can be very difficult for most Americans to envision in their hectic lives, we have written a book to make it easier. This book provides real life solutions. It goes beyond "what" is involved with the DASH diet; it also shows you "how." How to follow the DASH diet in restaurants, how to lose weight, how to make over your kitchen, how to fit in exercise, how to reduce salt intake, how to add vegetables even if you "hate" vegetables. And the book helps you make your own personal plan with specific steps you will take to fit the DASH diet into your daily routine.