Nutrition Intuition

The long-awaited suggestions for the  2015 Dietary Guidelines for Americans, as submitted by an independent advisory committee, have finally arrived! It has been five years since we’ve heard what government experts have to say about what we should be doing to lead healthier lives.  The most common theme and consistent change mentioned is moving from animal protein to more plant based
protein. 

A summary of the 2015 dietary guidelines is below: 


Protein. The push is to move meat from the starring role on the plate to the supporting cast. Make meat a side dish or swap in fish, nuts, beans, and other plant proteins. Cut the meat in your burger by combining ground beef or turkey with chopped veggies to cut calories and meet another goal — and that’s to increase your vegetable intake.
Added sugars should not account for more than “10 percent of total energy.” So what does that mean? I get it — it’s not easy to understand percentages! Here’s the quick math: The average caloric recommendation equals 2,000 calories (even though that’s more than many of us need). So 10 percent of 2,000 calories equals 200 calories. Then 200 calories of sugar equal 50 grams (gm) of sugar (one can of cola soda has 35 gm of sugar!)
But will this recommendation to cut sugar drive food companies to start using more artificial sweeteners? If you do choose an artificially sweetened product, be sure that it is one of value; an artificially sweetened yogurt that also contributes protein, calcium, and potassium is more valuable than a diet soda, which is devoid of essential nutrients.
Saturated fat should not exceed 10 percent of total calories. Unlike sugar, 200 calories of fat equals 22 grams. Be sure to check labels to find out what’s really in those casseroles and pizzas! Saturated fat content is listed on every food label.
Cholesterol is not considered to be a nutrient of concern for over consumption. Go enjoy an omelet for a change, but be sure to stuff it with lots of vegetables (which we are definitely not over-consuming!)
Sustainability was covered for the first time as more of us are concerned not only about what we eat, but also where it came from, how it got to us, and what happens to it when it gets disposed. A diet higher in fish and plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in total calories and animal-based foods is better for us and the planet.
Water is the preferred beverage choice, and this includes sparkling waters. Read labels to be sure your clear beverage is not laden with hidden sugars.
So what’s the bottom line on how to use this information? Let’s turn this document into a to-do list. You know each item on your list is important, but you can’t seem to get to all of them at once. To make these recommendations into daily habits instead of fly-by-night notions, take it one step at a time so that you can incorporate a few of these guidelines into your life instead of trying to change your life overnight to meet these goals. Here’s a slice of my to-do list:

• Don’t demonize or condemn individual components of a food (like saturated fat, sugar, or sodium) and instead, take a closer look at your diet as a whole. Are you skipping meals? Do you have portion distortion? Do you read labels? When’s the last time you ate a veggie?
• Changing your diet is not only about restrictions and reductions – it’s also about replacements. Shift your intake of saturated fats by reducing butter intake and swap in oils and avocado. Instead of pastries for breakfast, try whole grain breads and cereals. Ditch your meaty meals a few times a week and replace them with fish, nuts, beans, and non-animal sources of protein.
• And by all means, use everything in your power to bring your family together to share a meal and a conversation at the table. Children model their parents’ eating and exercise behaviors, so the habits you have today become the habits of generations to come.