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 (www.BlackDoctor.org) -- Have you been thinking about making healthy changes in your diet and are not sure where to turn? If you feel bombarded with conflicting nutrition information from sources that are not science based, you are not alone. The downward spiral of unhealthy eating, fad dieting, and a sedentary lifestyle have all lead to a national obesity epidemic. Nearly one third of American adults are obese, with even higher rates of obesity in the Black community. The latest statistics from the Centers for Disease Control and Prevention show that an alarming 77% of Black women and 62% of Black men are overweight. Let’s face it – it’s time for us to take ownership of our health and make some serious changes.
Although we know that healthy eating decreases the risk of cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers, it can be hard to find reliable, up-to-date science based information to help us become healthier. Good news---the search is over! The Department of Health and Human Services and the United States Department of Agriculture (USDA) jointly released the 2005 Dietary Guidelines for Americans, to promote health and reduce the risk of chronic disease through nutritious eating and physical activity. The Dietary Guidelines are based on the most current science available and come from the leading health and nutrition experts in the country.
The new Dietary Guidelines encourage Americans over 2 years of age to eat a variety of nutrient-dense foods such as fruits, vegetables, whole grains, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs and nuts. They also recommend a diet low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. The specific recommendations for average Americans following a 2,000-calorie diet are:
Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. You will need 2 cups of fruit each day (1 small banana, 1 large orange, and 1/4 cup of peaches).
Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, and pumpkin; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans and lentils. Get 2 1/2 cups (5 servings) each day.
Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk—or an equivalent amount of low-fat yogurt and/or low-fat cheese (1½ ounces of cheese equals 1 cup of milk)—every day. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.
Go whole grain. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.
Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices—with more fish, beans, peas, nuts, and seeds. Get 5 1/2 ounce-equivalents per day. One ounce-equivalent is equal to 1 egg or 1 ounce of cooked lean meats, poultry, or fish.
Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweeteners).
Recognizing that different people have different calorie needs, depending on age, activity level, and weight, the USDA released to compliment the Dietary Guidelines. Together, the Dietary Guidelines and MyPyramid.gov stress the importance of physical activity, moderation, and a diet that includes all of the food groups. Incorporating these principles into your day-to-day eating and activity habits will give you more energy and help you to feel better. These guidelines will also help you to stay healthy for yourself and your loved-ones in the future. Start by making healthy lifestyle changes to your everyday diet today!
By Zaneta Brown, MS, BlackDoctor.org Contributing Writer
BDO (http://BlackDoctor.org) is the World’s largest and most comprehensive online health resource specifically targeted to African Americans.
Do you have a question about weight loss? Be sure to head on over to our message boards today!
Resources
Dietary Guidelines
http://www.health.gov/DietaryGuidelines/
MyPyramid
www.mypyramid.gov
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