“Bite Into a Healthy Lifestyle”
The proposed new 2015 Dietary Guidelines puts the focus on foods, not nutrients (available for public comment until April 8th until midnight)
Background: The Dietary Guidelines for Americans are jointly issued and updated every 5 years by the Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). They provide authoritative advice about consuming fewer calories, making informed food choices, and being physically active to attain and maintain a healthy weight, reduce risk of chronic disease, and promote overall health.
See the segment here on Great Day Houston
# 2. Go Fish! Less red meat and more seafood. Try these super easy & delicious 2 recipes from canned tuna to fresh salmon:
- Fish may improve cognitive function and reduce your risk for some types of disease. Current guidelines recommend we eat at least two to three meals (total of 8-12 oz or more) a week of a variety of fish.
#3. More Fat! Healthy fats can take up more of your calories, up to 40%! Prior recommendations suggested up to 30% of total calories coming from fat. You can replace some of those carbohydrates (especially highly processed CHO) with healthy fats. You should keep saturated fats down and continue to emphasize polyunsaturated fats like omega 3’s in fish and monounsaturated fats like what you find in extra virgin olive oil.
For a 2000 -calories diet, 40% fat means you may consume up to 800 calories or 88 grams from fat vs. 66 grams for 30% fat.
An example of a nutritious 2000-calorie diet with 40% fat (< 7% coming from saturated fat) is given below. I will bring the foods you see here.
2 boiled eggs: 10.6 gms
2 slices whole wheat bread: 2.2 gms.
1 T peanut butter: 8.1 gms
1 T honey: 0 grams
1 c low-fat yogurt: 3.8 gms
1 lg banana: .5 gms fat
2 oz canned tuna in oil: 4.7 gms
½ med. avocado: 12.7 gms.
S cups mixed greens: .4 gms fat
1 T extra virgin olive oil (for dressing & to cook with): 13.5 gms.
1 T Vinegar: 0 gms fat
30 Pistachio nuts: 14 gms
4oz cooked Salmon: 4.9 gms
1 c sautéed spinach: (just spinach, fat included with olive oil)
¾ T Extra virgin olive oil (used for asparagus & spinach): 10 gms
1 c roasted asparagus: .2 gms
1 cup cooked brown rice: 1.8 gms
1-cup pineapple: .2 gms
Total Fat: 88 gms. Total calories: 2000