Putting New Dietary Guidelines into Action
Reviewed by Staff of Diabetes Digest

Early this year, new Dietary Guidelines for Americans were published. These guidelines are, according to federal law, reviewed, revised and published every five years through the Department of Health and Human Services and the Department of Agriculture.

A major goal of the Dietary Guidelines is to give advice about how your eating habits can help you stay healthy and lower your risk for diseases, such as diabetes and heart disease. This advice is based on the latest research findings. So what do the 2005 Dietary Guidelines say, and how can you put these eating guidelines into action?

1. Advice Eat a variety of foods within the basic food groups.

How to use it:

• Eat a wide variety of fruits, vegetables and grains to provide the mix of vitamins and minerals you need. For example, at lunch one day you can eat an apple, the next day a banana and the next day an orange.
• Make a large batch of fruit salad and have a serving at breakfast.
• Toss together a bunch of salad ingredients: lettuce, spinach, peppers, mushrooms, carrots and more. Have a serving at lunch or dinner.
• Make your calories count. Choose foods that are high in nutrients and low in calories. Avoid added sugars and fats, such as regular soda and high-sugar drinks, fried snack foods and sweets.

2. Advice Control calorie intake to manage body weight.

How to use it:

• If you eat more calories than you burn each day, you will gain weight. Pay attention to serving sizes, as well as the types of foods you choose.
• If your weight is creeping up, shave off calories here and there to get to and stay at a healthy weight.
• Limit foods that are high in saturated and trans fats, cholesterol, sugar, salt and alcohol.

3. Advice Be physically active every day.

How to use it:

• Be active at least 30 minutes most days. If you are overweight, add another 30 minutes for a total of 60 minutes a day. You need 60 minutes of activity to lose weight and to help keep it off.
• You can add up minutes of activity throughout your day to reach the total you need.
• Find ways to be more active all day: walk rather than drive, park farther from each errand and take the stairs rather than elevators.
• Always consult your physician before beginning any exercise regimen.

4. Advice Eat more fruits and vegetables, whole grains and non-fat or low-fat milk and milk products.

How to use it :

• Eat 2 cups of fruit a day. Use fresh, frozen, canned or dried fruit instead of juice, which is high in calories.
• Eat 2 1/2 cups of vegetables a day. Eat a variety of vegetables, including dark green and orange veggies and dry beans. Some examples of dark green veggies include broccoli, spinach, collards, chard and kale. Examples of orange veggies include carrots, winter squash and yams. Eat nutrition-packed beans and peas.
• Include one or two servings of fruits and vegetables at each meal or snack to reach your goal.
• Eat at least three servings (3 ounces) of whole grains a day. Choose whole-grain cereals, breads and crackers. Look for the words “whole” or “whole-grain” on the label.
• Drink three cups (8 ounces each) of low-fat or fat-free milk, or eat an equal amount of fat-free yogurt or 11/2 ounces of cheese.

5. Advice Choose fats wisely for good health.

How to use it:

• Go lean, low-fat or fat-free with protein. This includes red meat, poultry, seafood, cheese and eggs. Select lean cuts of meat at the store. Use low-fat methods of cooking: grill, steam, broil or bake. Look for items cooked this way when you eat out.
• Keep the amount of saturated and trans fat and cholesterol you eat as low as possible. Limit the amount of processed crackers, cookies and fried foods that you eat. Choose fat-free dairy foods and lean meats. Use the Nutrition Facts label and nutrition information from restaurants for help.
• Make the fats you eat mainly polyunsaturated and monounsaturated. Use liquid oil when you saute or cook, such as canola, corn, olive or vegetable oil.

6. Advice Choose carbohydrates wisely for good health.

How to use it :

• Get half your calories each day from healthy carbohydrates, such as whole grains, fruits, vegetables and low-fat dairy foods.
• Limit foods with not-so-healthy carbohydrates. Do this by choosing fewer processed foods or foods with added sugars.
• Select fruits, vegetables and whole grains that are rich in fiber.

7. Advice Choose and prepare foods with little salt.

How to use it:

• Limit sodium to less than 2,300 mg a day. Eat less processed foods because these add more sodium to your diet than table salt. And it will help if you limit shakes of table salt as much as possible.
• Eat more high-potassium foods, which include fruits, vegetables and milk. If you eat enough potassium, the sodium you eat will affect your blood pressure less.

8. Advice If you drink alcoholic beverages, do so in moderation.

How to use it:

• Moderation means up to one drink for women and two drinks for men each day. One drink equals 12 ounces of beer, 5 ounces of wine or 11/2 ounces of 80 proof distilled spirits.

9. Advice Keep food safe to eat.

How to use it:

• Wash hands regularly.
• Clean food surfaces and fruits and vegetables.
• Don’t wash or rinse meat or poultry. Washing can spread bacteria.
• Keep raw, cooked and ready-to-eat foods separate while shopping, storing and preparing them.

Note: Dietary Guidelines are based on eating 2,000 calories a day. This level is right for many American adults. However, some people need fewer or more calories to get to or stay at a healthy weight. The Dietary Guidelines report gives suggested calorie levels for people of all ages.

DO THE 2005 DIETARY GUIDELINES FIT WITH THE NUTRITION GUIDELINES FOR PEOPLE WITH DIABETES?

Yes. Soon after the guidelines were published, the American Diabetes Association, along with American Heart Association and American Cancer Society, offered their support. These three groups said: “We are encouraged by this new information from the federal government, as the new guidelines are consistent with the recommendations of our own organizations to help Americans lower their risk of cancer, diabetes, heart disease and stroke through better diets, more physically active lifestyles and improved weight management.” Of interest, too: The dietary guidelines report notes that these guidelines can be used by people with weight problems, high blood pressure, heart disease risk and type 2 diabetes. To learn more: Read the booklet “Finding Your Way to a Healthier You” at www.health.gov/dietaryguidelines/dga2005. Or to buy a single printed copy, call the Federal Citizen Information Center toll free at (888) 878-3256.