What Foods Should I Eat to Stay Healthy?

With all the conflicting reports of what foods are good for you and which ones are not, it can make making the right food choices to stay healthy confusing and difficult.  Should I eat carbohydrates? Should I not eat red meat? Should I take a multi-vitamin? These are all questions that you may ask yourself because one doctor on television promotes low carbohydrate, high protein diet and another  promotes cutting out red meat all together.  A good place to look to help answer some of these questions is the U.S. Department of Agriculture's Dietary Guideline for Americans 2010.  This guideline offers science-based advice to reduce the risk of major chronic diseases and promote overall health by including a healthy diet and regular physical activity (Sizer & Whitney, 2011).  The Dietary Guidelines for Americans 2010 recommend the following-

Balance calories to manage weight

By controlling total calorie intake (Over weight or obese persons will need to consume less calories from foods and beverages.), increasing physical activity, limiting time spent engaging in sedentary behaviors, and maintain the correct calorie balance during the various stages of life including; childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age we can prevent and/or reduce overweight and obesity ("Dietary", 2010).

Reduce certain food and food components

• Sodium intake should be less than 2,300mgs for adults younger than 50 and 1,500 mgs for adults older than 51 years of age, African Americans, and those who suffer from hypertension, diabetes, or chronic kidney disease.  
• Reduce saturated fatty acid intake to less than 10 percent of calories by replacing them with monounsaturated and polyunsaturated fats. 
• Limit foods that contain synthetic sources of trans fat such as partially hydrogenated oils and other solid fats.
• Calories from solid fats and sugars should be kept to a minimum
• Limit refined grains that contain solid fats, added sugars, and sodium.
• Limit alcohol consumption to one drink per day for women and two drinks per day for men (only adults of legal drinking age)("Dietary", 2010).

Increase certain food and nutrients

• Increase fruits and vegetable intake and be sure to include dark-green and red and orange vegetables, and peas and beans.
• At least half of all grains consumed should be from whole grain sources.  This can be done by replacing refined grains with whole grains.
• Increase consumption of fat-free and low-fat milk and milk products. 
• Protein choices should include a variety of seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
• Choose proteins and oils that that are lower in solid fats and calories.
• Increase seafood consumption by replacing some meat and poultry.
• Where possible, replace solid fats with oils. 
• When making food choices, include vegetables, fruits, whole grains, and milk and milk products that provide more potassium, dietary fiber, calcium, and vitamin D.  These nutrients are of a concern in American diets ("Dietary", 2010). 

Build healthy Eating Patterns 

It is also important to build healthy eating patterns by finding a pattern that meets your particular nutrient needs over time and at the right calorie level.  Also, one should be aware of and keep track of all foods and beverages consumed and evaluate how they fit within a total healthy eating pattern.  In addition, be sure to follow food safety recommendations when preparing and eating foods in order to reduce the risk of food borne illnesses ("Dietary", 2010).

As you can see, these guidelines are not recommending that you give up your favorite foods or eat like a rabbit.  Almost anyone can meet these recommended guideline with a little planning and small daily adjustments.  For more information about the Dietary Guidelines for Americans 2010, please visit http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

References

Dietary Guidelines for Americans 2010 (2010). Retrieved from http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

Sizer, F. & Whitney, E. (2011). Nutrition Concepts and Controversies. Belmont, CA: Wadsworth