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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:
- 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.
- Old recommendation-Get 50% or more of your calories
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.
- Old recommendation-Get 10-35% of calories from
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.
- 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
- 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.
- Old recommendation-Get 30 minutes of moderate exercise
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.
Resource for Free
or Low Cost Nutrition Materials
for Nutrition and Food Related Links
Food Labels Education Tools
Up To Top
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
Nutrition Topics Index