FINALLY! US DIETARY GUIDELINES GET REAL ABOUT SUGAR AND MORE

Sometimes the federal government can be a few steps behind the curve, but ultimately it does catch up. With the recent introduction of its new dietary guidelines, it has definitely caught our attention, in a good way. The new five-year guidelines appear to be taking the obesity crisis very seriously. Now there really are no more excuses for an unhealthy eating plan. Let’s take a look at some of the highlights.

Limit Added Sugar

We really couldn’t be more in support of the new guidelines take on sugar. Whether it’s old-fashioned table sugar or the kind that lurks in food under any one of over 30 names, the new rule is very specific. It recommends that we eat no more than 10 percent of our calories from added sugars. Not only does this help with weight loss, but improves a host of health conditions, especially heart health. A study published in JAMA found that those consuming 17 to 21 percent of their daily calories from added sugar were 38 percent more likely to develop heart disease than those who consumed only 8 percent. Added sugars can be found in soda, sweetened drinks, and many of your favorite foods and snacks. Be sure to read the nutritional labels, and get educated on what to look for when it comes to added sugar. And if you need to satisfy your sweet tooth, opt instead for nutritious fruit.

Eat More Nutrient Dense Foods

This recommendation isn’t exactly new, but it bears repeating over and over (and over) again. Better health and weight loss start with eating right, and nutrient-dense foods fit the profile. They are low in calories, keep you full for longer periods of time, and provide essential vitamins and minerals for the body. The Department of Agriculture (USDA) recommends a diet rich in fruits, vegetables, whole grains, and protein. Eating healthy will not only help your weight loss but also your expenses. Studies have shown that diets rich in fruits and vegetables can save you as much as $750 a year.

Eat Less Saturated Fats and Sodium

Based on the new dietary guidelines, saturated fat consumption should be no more than 10 percent of total calories, There has been a major debate in the scientific community over saturated fats. Mounting evidence has suggested saturated fats may increase the risk of heart disease, stroke, and other serious diseases, while other studies dispute these claims. What we know for certain is that many unhealthy food sources are rich in saturated fats. These include processed foods, meats, fried, and fast foods. It should be no coincidence that foods high in saturated fat are also high in sodium. The body needs sodium, but too much can be harmful to your health. The guidelines recommend that sodium should be limited to 2,300 mg per day. The average American consumes about 4,000 mg of sodium daily, so be sure to monitor your salt!

Regardless of how you might feel about government guidelines, they are just one more form of evidence of the damaging effects of certain types of foods to our weight, and therefore our health. We encourage you to explore the guidelines and the research that backs them up for yourself to see how you might alter your meal plans for the better.