Nutrition News
Dietary Guidelines 2010: What’s Hot in Nutrition
Every five years, Dietary Guidelines for Americans are jointly published by the US Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). The Guidelines provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases. Currently, USDA and HHS are in the midst of revising the Guidelines, issued in 2005, so that the new Guidelines can be unveiled in 2010.
The new healthy eating guidelines will be based on recommendations of the Dietary Guidelines Advisory Committee (DGAC). This 13-member committee has met twice to discuss the revisions and the science that warrants adjustments to the current recommendations.
While several more meetings of the DGAC will occur prior to the 2010 release of the Guidelines, here’s a preview of what changes may occur. To follow the process, visit http://www.cnpp.usda.gov/dietaryguidelines.htm.
Nutrient Density. While there is no “official” term of what this means, the DGAC knows that it’s essential that individuals understand that Americans are overfed but undernourished due to poor food choices. While there is a record number of overweight and obese Americans, many nutrients are not eaten in sufficient quantities, including calcium, potassium, fiber, magnesium, and vitamins A, C and E. It is possible the 2010 Dietary Guidelines may emphasize a consumption of a variety of nutrient dense foods. Nutrient dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories. One-fifth of a medium avocado (1-oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense choice.
Sodium and Potassium. Since the blood pressure status of Americans is worsening, steps to reduce sodium intake may be a topic addressed in the new Guidelines. Given that sodium may worsen blood pressure and potassium may help lower blood pressure, the new guidelines may be more specific on how to slash daily sodium intake while boosting potassium. Avocados are sodium-free and contain 140 mg of potassium per 1-oz. serving.
Fiber. Because most Americans eat about half the fiber they need each day – 15 grams as opposed to the 28 grams recommended for a 2,000 calorie a day diet – fiber-rich foods may get increased emphasis in the Guidelines. Also, since there has been a proliferation of new fiber-enhanced foods, the panel may try to differentiate the benefits of naturally occurring fiber, like what you’d find in an avocado, from manufactured fiber supplements added to foods and beverages.
Vitamin D. Studies have documented that many Americans have lower than optimal intakes of vitamin D. The DGAC has been hearing expert testimony and reviewing the scientific literature that suggests that vitamin D may help reduce the risk of osteoporosis and fractures in older adults and other benefits for common cancers, type 1 diabetes, hypertension, infectious diseases and the immune system. In addition, since the American Academy of Pediatrics recently increased its vitamin D recommendations, the DGAC is urged to give guidance on how to ensure you get enough vitamin D in your diet.
Build a Better Sandwich
Here are a few simple tips on how you can build a healthier sandwich:
The Foundation: Make the foundation of your sandwich healthier by choosing whole grains to help meet the recommended servings of whole grains each day. Since brown breads are not always whole grain, read the ingredient list to make sure the word “whole” is in front of wheat, oats, rye or other grains to ensure that you are getting whole grain. Whole grain tortillas, pitas, English muffins and rolls can help beat the boredom of bread.
Lean Fillings: Choose low-fat proteins for your sandwich filling. Great options include 2-3 ounces of either turkey, chicken or lean ham; 2 tablespoons of hummus or nut butter; or 2 hard-boiled eggs.
Pile High with Veggies: Keep your sandwich calories in check while boosting the nutritional value by adding lots of vegetables to your sandwich. Think beyond the basic lettuce and tomato and branch out into carrots, onions, arugula, cucumber, bell pepper, spinach, mushrooms, or any other vegetables of your choice. Feel free to put as much of any of these toppings onto your sandwich as vegetables provide vitamins, minerals, phytonutrients and fiber without being a significant source of calories.
Great Spreads: Try fresh avocado on sandwiches in place of other bread spreads. Due to their mono and polyunsaturated fat content, avocados are a great substitution for foods rich in saturated fat. Mustards, salsa, vinegars and chutneys are also great sandwich toppers.
Eat Right. Right Now! March is National Nutrition Month®
Think that healthy eating will take a bite out of your budget, is inconvenient, tastes blah or means you’ll have to give up all your favorite foods? Not true.
Don’t let your diet be sabotaged by excuses that will stop you from eating right, right now. During National Nutrition Month and beyond, use these simple tips to make eating right delicious, easy and budget-friendly.
Here are ten ways to start eating right:
1. Eat a plant-based diet: An easy way to make your diet have the right proportion of nutrients and calories is to cover at least half of your plate with fruits, vegetables and whole grains and the other half with a combination of lean protein or low-fat dairy products.
2. Eating a diet that has more plant-based foods like fruits, vegetables, whole grains and beans can be much less expensive than one that is rich in animal meats and convenience snack foods.
3. Make calories count: Choose foods that offer more nutrients per calorie and limit those that are nothing more than added sugars, fat or a combination of both. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients. Avocados contribute nearly 20 vitamins, minerals and phytonutrients and have 50 calories per 1-ounce serving.
4. Increase physical activity: Regular physical activity is important for overall health and fitness. The Dietary Guidelines for Americans recommend that adults be physically active for about an hour a days.
5. Make a meatless meal once a week: Beans can be a key ingredient in meatless meals. For example, a bean burrito topped with guacamole is a delicious meal your family will love. Beans are an excellent source of protein and can be an inexpensive way to create a healthy meal.
6. To sneak more fruit into your diet, add sliced avocados to your sandwich or salad. Avocados, due to their mono and polyunsaturated fat content, are a great substitution for foods rich in saturated fat
7. Shop the perimeter: Choose foods from the outer aisles of your grocery store. That’s where you'll find the fruits, vegetables, whole grains, lean meats, eggs and dairy products. Minimize your purchases from the interior aisles that typically contain more processed and convenience foods
8. Indulge responsibly: Instead of swearing off your favorite foods, set limits and enjoy in moderation. For example, allow yourself your favorite dessert only when you eat out or for special celebrations. As long as you set limits on trigger foods, you can enjoy them guilt-free.
9. Shop seasonally for produce: Fresh fruit and vegetables are usually much cheaper when they are in season. Farmers’ markets can offer a great value for seasonal fresh fruits and vegetables.
10. Find your inner chef. Home-cooked meals and snacks are almost always healthier than what you get at a restaurant or store. By creating your meal at home, you can control the ingredients, cooking style and amount of unhealthy fats in the dish. One great tip – to add flavor to foods, without added fats or sugar, use calorie-free herbs and spices.
Chemopreventative Characteristics of Avocado Fruit Study Published in
Seminars in Cancer Biology
In vitro and in vivo studies suggest that individual and combinations of phytochemicals from the avocado fruit may offer an advantageous dietary strategy in cancer prevention. While these studies are preliminary, future studies on avocados and its role in diet-based preventive strategies in human cancer may be worth watching.
Reference:
Ding H, Chin YW et al. Chemopreventive Characteristics of Avocado Fruit. Semin Cancer Biol. 2007; Oct; 17(5): 386-94.
Heart Disease May Be On the Rise
After decades in which the incidence of heart disease appeared to be on the decline, a new Mayo Clinic study published in Archives of Internal Medicine suggests that it may be on the rise. Mayo Clinic researchers in Minnesota used pathology reports from autopsies among individuals who died between 1981 and 2004. The researchers found that the incidence of heart disease in the arteries declined from 1981 to 1996, but then started increasing after 2000.
Reference:
Nemetz, PN; Roger, VL; Ransom, JE; et al. Recent Trends in the Prevalence of Coronary Disease: A Population-based Autopsy Study of Non-natural Deaths. Arch Intern Med. 2008 Feb; 11;168(3): 264-70.
