Finding a Healthier You

The Dietary Guidelines for Americans, 2005, (Dietary Guidelines) was introduced last week by the US Departments of Health and Human Services and Agriculture.  This was based on a scientific report and is intended to promote health and reduce the risk of chronic diseases through improved diets and increased physical activity.  Some diseases linked to poor diet and physical inactivity includes cardiovascular disease, type 2 diabetes, hypertension, osteoporosis and certain cancers. The most important factors contributing to the increase in overweight and obesity in this country are poor diet and physical inactivity.

There are nine recommendations in the Dietary Guidelines.  The purpose of the Dietary Guidelines is to bring the knowledge of individual nutrients and food components to encourage an effective eating pattern that will be easy enough to be widely adopted by the public.  They are integrated messages that should be treated as a whole but following just a few can have health benefits.

The following is a list of the Dietary Guidelines:

  • Feel better today.  Stay healthy for tomorrow
  • Make smart choices from every food group
  • Mix up your choices within each food group.
  • Find your balance between food and physical activity.
  • Get the most nutrition out of your calories.
  • NUTRITION:  To know the facts...use the label
  • Play it safe with food.
  • About alcohol

In this article, I will discuss "Feel better today. Stay healthy for tomorrow".  In future articles, I will discuss the other Dietary Guidelines. 

Your health is affected by the food and physical activity choices you make daily.  To be healthy you need to eat the right foods that give your body the nutrients you need.  Eating plenty of food and feeling full is not the same thing.  You could easily eat more calories than you burn daily.  The consumer pamphlet that accompanies the Dietary Guidelines tells us how to "make smart choices from every food group, find your balance between food and physical activity and get the most out of your calories".  The information in the pamphlet is the key to a healthy life not a diet or program.

To "make smart choices from every food group" balance your nutrition by eating a variety of nutrient rich foods every day.  Remember to stay within your calorie needs.

A healthy eating plan is one that contains more fruits, vegetables, whole grains, and milk products that are fat-free or low-fat; includes lean meat, poultry, fish, beans, eggs, and nuts; and is also low in saturated fats, trans fats, cholesterol, sodium (salt) and added sugars.

It is important pay attention to portion sizes wherever you are.  This includes restaurants, work, grocery stores, or running errands.  Some tips to help you are planning ahead when you buy snacks and meals, purchase whole wheat bread, low fat snacks, milk products, and drinks without added sugar.  You can also choose foods that are steamed, grilled or broiled instead of fried or sautéed.  One last tip is to pack fresh fruit, vegetables or unsalted nuts when are going to be gone a longer time from home.       

You may obtain more information on the Dietary Guidelines for Americans, 2005 at