[dropcap]T[/dropcap]he Dietary Guidelines for Americans will soon be released. They’re more than just recommendations as they can affect nutrition policies and food choices for all consumers. The major goal of the Dietary Guidelines Advisory Committee is to evaluate healthy diets overall.
The committee examined three dietary patterns of a healthy US style. That is it describes a healthy diet as higher in veggies, whole grains, fruits and non-fat dairy food.
For adults, it should be moderate in alcohol. Having a good diet also means that it is lower in red and processed meats.
The committee also recommends limiting intake of sugar-sweetened foods and drinks, as well as refined grains.
In 2010, the committee recommended limiting intake of cholesterol to 300 milligrams a day.
But the 2015 committee won’t bring it forward because they found that there’s no relationship between dietary cholesterol and blood cholesterol.
This means having a fresh outlook on eggs.
What should you avoid or cut?
You should reduce red and processed meats in your diet. The World Health Organisation has already announced that red meat may contain carcinogenic properties.
Experts are skeptical about how people will respond to the guidelines. But the most important thing here is to reduce intake of red meat.
How about sugars?
The committee concluded that added sugars in your diet should not be more than 10 percent of your daily calories. Instead of just replacing sugar with low-calorie sweeteners, you should opt for water.
What you will need?
Protein is an important nutrient for your muscle to function well and tissue to undergo proper repair. The USDA recommends getting 0.37 grams of protein per pound of your body weight. So, if you’re a 135-pound woman, your protein intake should be 50 grams.
How to get it? Simple. Eat a serving of salmon, as it contains 40 grams of protein. Then, a squash enchilada can give you up to 20 grams.
For your midday snack, try eating mixed nuts, cottage cheese or hard-boiled eggs. Eating these foods can stave off hunger for longer periods of time.
You should also eat two cups of fruits and two and a half cups of vegetables. To meet your fruit requirement, you can have a small apple. For your vegetable requirement, you should opt for an ear of corn or a pepper.
To get the most of fruits and vegetables, it’s essential that you store them properly. Apples, for example, are still edible up to four months, as long as they are stored in the fridge. Bananas, on the other hand, should only be kept at room temperature.
Source: Health UsNews
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