The U.S. Government's 2005 Dietary Guidelines for Women
The 2005 Dietary Guidelines for Women
The federal government just released new dietary and exercise guidelines with
the intent of helping you lower your risk for chronic disease and promoting
optimal health.
The U.S. government's new guidelines now emphasize more than ever the importance
of managing your weight with physical exercise as a method of weight control and
health maintenance, in addition to stressing nutritious eating habits.
Why is it Important to follow the New Dietary Guidelines? More than two thirds of Americans are considered overweight or obese. In
addition to that more than half of all Americans don't get enough physical
activity or exercise, resulting in poor health outcomes and possibly
contributing to chronic health problems. By following the modest suggestions
offered by the government, you stand a good chance of improving your overall
health and well being and limiting your potential for chronic health problems in
the long run.
Highlights of the New Dietary Guidelines
Some highlights from the new guidelines are as follows:
Balanced Caloric Intake: The new guidelines suggest that you balance the
amount you eat with the amount of energy you burn. For moderately active
women between the ages of 31 and 50, this amounts to approximately 2,000
calories per day.
30 Minutes Exercise Every Day: Ideally to maintain optimal health women
should engage in a minimum of thirty minutes of exercise every day, and
should aspire to work towards 60 minutes per day to maintain weight and
prevent weight gain. Women who have recently lost weight are recommended to
get a minimum of 60 to 90 minutes of exercise daily.
Eat Nutritious Foods: It is vital that you consume only those foods that
might be considered 'highly dense' with regard to nutrition. It isn't enough
to simply eat plenty of food; you need to eat the right kinds of food.
Eating a variety of foods high in nutrients and low in saturated and Trans
fats, cholesterol, added sugars and salt will result in the best possible
health outcome.
Eat Your Fruits and Vegetables: The new guidelines recommend that women
eating 2,000 calories per day consume a minimum of 2 cups of fruit and 2 ½
cups of vegetables every day.
Avoid Over-processed Foods: It is vital that you consume as many foods
in their natural state as possible. Fresh vegetables, fruit and protein are
prime examples.
Limit Salt Intake: Americans are consuming far too much salt. The new
guidelines suggest that daily sodium intake not exceed 2,300 mg per day. Not
surprisingly, many people are consuming much more than this, as much as
5,000 mg per day if their diets are high in processed foods.
Consume Whole Grains: You should consume a minimum of three servings of
grains per day, and aspire to eat whole grains whenever possible.
Eat Fish Twice Per Week: Fish, particularly fatty fish such as salmon,
contain beneficial fatty acids that promote brain development and proper
functioning.
Take Small Steps: To maintain weight loss over time and promote a long
term healthy outcome, it is important that you make small changes in your
diet and activity level, to gradually build your body up to a state of
health and well being. Restricting caloric intake suddenly and exercising
too strenuously can be dangerous, particularly if you led an inactive
lifestyle prior to now.
Choose a Variety of Foods: Be creative with your diet and try not to eat
the same foods every day. For example, when selecting vegetables incorporate
dark green, orange, leafy, starchy, legumes and other vegetables into your
diet. Don't limit yourself to one type of vegetable.
Limit Fat Intake: It is important that you limit the amount of fat you
consume to between 20 and 35 percent of calories. A majority of the fat you
consume should come from polyunsaturated or monounsaturated fats, including
those found in fish, nuts and certain vegetables such as avocados.
Limit Alcohol Intake: Alcohol consumption should be sensible and
moderate. This is defined as up to one drink per day for women and two
drinks for men.
The new guidelines not surprisingly encourage Americans to take a modest
approach to healthy eating. The idea that all foods can be consumed in
moderation is completely acceptable, with the condition that Americans exercise
on a regular basis.
Among the key elements of a well balanced diet and exercise program include a
balance of nutrient dense foods, moderation and daily exercise.
The New Guidelines are specific for Different Populations The new guidelines also provide specific direction for certain populations
including the following:
Children and Adolescents - This group should engage in a minimum of 60
minutes of physical activity or exercise most days of the week.
Pregnant Women - Pregnant women are advised to exercise for 30 minutes
per day, provided their healthcare provider has deemed an exercise program
as safe. Pregnant women should also avoid high risk activities while
pregnant.
Breastfeeding Women - The guidelines suggest that exercise be adopted on
a daily basis, and suggest that there are no adverse affects associated with
exercise and breastfeeding.
Older Adults - Older adults should participate in regular physical
activity as able to, in order to enjoy the greatest health benefits
possible.
Remember it is important to start any diet and exercise program slowly. Be
sure to consult with your healthcare provider for specific recommendations
related to your personal health and well being.
By adopting many of the sound principles offered by the new guidelines, you
are likely to realize optimal health and wellness sooner rather than later.
