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I learned so much in my nutrition class about the dietary guidelines.  First thing I learned was relaying this information to the public needs a bit of work.  I actually didn’t know what the actual guidelines were, nor where to find them!  But now I do.

Every 5 years as mandated by government, the guidelines are revised and rewritten.  Research is always getting better, and we are always learning more.  In 2005 the most current guidelines were written, so we are due out for some new ones this year.

One thing to note.  The committee making recommendations (in the form of a 600 page report) made up of nominated food science experts,  is not the people who translate the recommendations into the guidelines for the public.  So unfortunately, the intended recommendations have a potential to get lost in translation.  What the committee may intend, may not be how the recommendation reads. 

Regardless, I believe these recommendations have merit and are appropriate for people trying to improve their health.

Because the committee is meeting to revise the recommendations this year, they are taking comments from the public!  Weigh in on your opinion!  Here is a summary of the 2005 recommendations.  You can also read them (found here): or  here.

Adequate nutrients within calorie needs

• Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans-fats, cholesterol, added sugars, salt, and alcohol.
• Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA Food Guide or the DASH Eating Plan.

Weight Management

• To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
• To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.

Physical Activity:

• Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

Food Groups to Encourage:

• Consume a sufficient amount of fruits and vegetables while staying within energy needs.
• Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
• Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
• Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
• Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

FATS

• Consume less than 10 percent of calories from saturated fatty acids and less than 300mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
• When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
• Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in fats and oils

CARBOYHYDRATES

• Choose fiber-rich fruits, vegetables, and whole grains often.
• Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.
• Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.

SODIUM AND POTASSIUM

• Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.
• Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

ALCOHOLIC BEVERAGES

• Those who choose to drink alcoholic beverages should do so sensibly and in moderation defined as the consumption of up to one drink per day for women and up to two drinks per day for men.
• Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake,  women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.
• Alcoholic beverages should be avoided by individuals engaging in activities that require
  attention, skill, or coordination, such as driving or operating machinery.

FOOD SAFETY

• To avoid microbial foodborne illness:
• Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed.
• Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.
• Cook foods to a safe temperature to kill microorganisms.
• Chill (refrigerate) perishable food promptly and defrost foods properly. 
• Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

So, what do you think? Do you see anything wrong with them? Is there anything you would like to see addressed in future recommendations?  Contact them, and let them know.

One thing we might see in the next revision (I’m hoping) is a recommendation to get our protein from plant sources!  Wouldn’t that be great?