Reading over the dietary guidelines seems to make so much sense. “Hmm, eat more fruits and vegetables and less fat — of course!” one says. Yet, when his stomach is rumbling at one in the afternoon, after skipping breakfast, and he’s passing the vending machine at work, making the right choice isn’t so easy. Americans, as a general lot, are overworked yet lazy when it comes to making nutritional choices. We tend to go for convenience over substance far too often. For individuals with obesity or diabetes issues, this impulsive move could cost a person years off his or her life. Healthy eating is at the center of our health and survival as a species.
The “2005 Dietary Guidelines for Americans” are the most current recommendations for diet nutrition, at least until the 2010 edition comes out. According to the guidelines, a “healthy diet” is one that is full of fruits, vegetables, whole grains and low-fat dairy products, including lean protein like poultry and fish, beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, sodium and sugar. Consumers are encouraged to make smart choices and eat a wide variety of foods, while staying within the caloric needs for their height and weight. Each day, Americans should be consuming calories, amino acids, essential fatty acids, minerals and vitamins. While requirements change for people depending upon their size and level of physical activity, the average person consumes around 50 grams of fat and 2,000 calories per day to remain at a stable weight.
The Atkins diet demonizes starches and emphasizes low carb intake, however Americans can make intelligent dietary decisions by modifying the type of carbs consumed. For instance, whole grain bread and cereals are a healthy source of carbohydrates. Instead of tortilla chips, French fries and pastries, one could try pretzels, popcorn and baked potatoes. Fat-free sour cream, mustard, low-fat mayo, butter substitute spread and non-fat milk are good toppings for your carb choices. Even vegetables can be unhealthy if they’re not cooked properly. Instead of frying them in olive oil, try steaming them or eating them raw. Instead of full-fat salad dressing, try low-fat. A splash of vinegar or lemon juice and some fresh garlic can really zip up a veggie serving and help you lose weight.
Americans seeking counseling on their dietary habits, whether they wish to gain or lose weight, can find assistance online. Websites like www.shapeup.org or www.eatright.org focus on consumer education centered on diet and weight loss. The National Institute of Health offers information on the 2005 guidelines and Food Pyramid at www.nutrition.gov. Several nation-wide programs can help dieters find greater online support and practical resources at www.fitday.com, www.weightwatchers.com, www.sparkpeople.com, www.ediets.com, www.mywebmd.nutrition.com, www.nutricise.com, www.changeone.com, www.cyberdiet.com or www.caloriescount.com.
