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                                                        DR. DAN PETERSON

                                                                      1415 SAGE STREET ~ GERING, NEBRASKA 69341 
      Call: 308-436-3491           

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The New Healthy Eating Rules

     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. 

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Dietary Guidelines for Americans

Pictures of healthy foods and exercizing people Aim for fitness:
bulletAim for a healthy weight.
bulletBe physically active each day.

Build a healthy base:

bulletLet the Pyramid guide your food choices.
bulletChoose a variety of grains daily, especially whole grains.
bulletChoose a variety of fruits and vegetables daily.
bulletKeep food safe to eat.

Choose sensibly:

bulletChoose a diet that is low in saturated fat and cholesterol and moderate in total fat.
bulletChoose beverages and foods to moderate your intake of sugars.
bulletChoose and prepare foods with less salt.
bulletIf you drink alcoholic beverages, do so in moderation.
Pictures of healthy foods and exercizing people

                    Resource for Free or Low Cost Nutrition Materials

                                                  Library for Nutrition and Food Related Links

                                        Food Labels Education Tools

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                                  Here are 6 Internet sites that provide recipes with reduced FAT, SALT and CALORIES or all three.  These sites are easy to use and provide recipes that are made from ordinary foods. 

February 06, 2008

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PLEASE NOTE: The information contained herein is intended for educational purposes only.  It is not intended and should not be construed as the delivery of dental/medical care and is not a substitute for personal hands on dental/medical attention, diagnosis or treatment.  Persons requiring diagnosis, treatment, or with specific questions are urged to contact your family dental/health care provider for appropriate care.
This site is privately and personally sponsored, funded and supported by Dr. Peterson.  We have no outside funding.
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