The government recently published a 936 page report detailing the definition of a healthy diet, here is the update:

1. Old recommendation- Limit fat to less than 30% of calories
   New recommendation-Keep fat under 35% of calories.  Monounsaturated and polyunsaturated should be the main type of fats you consume since they help lower your risk of heart disease.  Keep saturated fats to a less that 10% of you calories.
   Suggestion: Try eating more fish,  like salmon, halibut or trout for they are a good source of omega 3 fatty acids.  Try eating more avocados, almonds, walnuts and peanuts.
2. Old recommendation-Get 50% or more of your calories from carbohydrates.
   New recommendation-Get 45-60% of your calories from carbohydrates.
   Suggestion-Concentration on the quality of the carbohydrates you eat like fruits, vegetables, whole-grain breads and pasta.
3. Old recommendation-Get 10-35% of calories from protein
   New recommendation-Same.
   Suggestion-If you exercise regularly your body does require additional protein but the higher level of this recommendation will provide that amount for most of us.  Consider vegetable proteins like tofu in your diet.
4. Old recommendation-Fiber, none
   New recommendation-Eat as much as you can, at least 25 grams per day to help reduce the risk of heart disease and my help prevent some cancers and aid in weight control.
   Suggestion-Start your day with high fiber cereal, and fit at least five servings of high fiber fruits and vegetables into you diet a day.
5. Old recommendation-Sugar, None
   New recommendation-No more than 25% of your calories should come from added sugar.
   Suggestion-Remember a high sugar diet is greatly lacking in many vitamins and minerals.  
6. Old recommendation-Get 30 minutes of moderate exercise 3xday.
   New recommendation-Boost it to 1 hour a day.  This means about 30 minutes of moderate exercise a day and than includes becoming more active in your daily activities.
   Suggestion-Look at your lifestyle and find ways to increase your exercise like stairs instead of an elevator, park further away and walk, walk instead of drive, etc.

Source: Fitness, pgs 66-69, January 2003. 

February 06, 2008