Reviews from Lifestyle Designs

New USDA Dietary Guidelines for Americans 2005

By Barbara Seelig Brown

Wednesday, January 12, 2005 was a day that many of us were waiting for and if not, should have been. It was the day that the USDA released its Dietary Guidelines for Americans 2005, a science based approach to promoting health and reducing the risk of chronic diseases. The classic food pyramid will be revised and released in the spring of 2005 as The Food Guidance System. In 2001 it was challenged by Walter C. Willett, MD, of The Harvard Medical School of Public Health, who authored the book Eat Drink and Be Healthy, The Harvard Medical School Guide to Healthy Eating, including an all-new food pyramid, and What Color Is Your Diet by David Heber, M.D., Ph.D., the Director of the UCLA Center for Human Nutrition. There has been a lot of buzz in the food and nutrition world relating to the food pyramid and now we have a more realistic approach to a healthy lifestyle. Generally speaking, the guidelines are not telling us anything that we don’t already know, however, seeing the information in black and white strongly reinforces the importance of a balanced diet, not eliminating any one particular food group, incorporating more whole grains into the diet, and exercising more days than not. Sorry folks, no magic bullet! The highlights of the new guidelines, for people age 2 and older, are below and the full document (84 pages) can be found at http://www.health.gov/dietaryguidelines/dga2005/document/pdf/DGA2005.pdf.

Dietary Guidelines for Americans 2005

Key Recommendations for the General Population

ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS

Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.WEIGHT MANAGEMENT
To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.PHYSICAL ACTIVITY
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.

Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

FOOD GROUPS TO ENCOURAGE

Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

FATS

Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

CARBOHYDRATES

Choose fiber-rich fruits, vegetables, and whole grains often.
Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.
Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.

SODIUM AND POTASSIUM

Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.
Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

ALCOHOLIC BEVERAGES

Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.
Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.
Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.

FOOD SAFETY

To avoid microbial foodborne illness:

Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed.

Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

Cook foods to a safe temperature to kill microorganisms.

Chill (refrigerate) perishable food promptly and defrost foods properly.

Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

To get you started on following the recommendation that we incorporate more whole grains in the diet, I hope that you will enjoy this wonderful recipe.

2 cups Risotto Mix such as Riso Bello, Three Grains Blend (Arborio Rice, Spelt and Barley)
6 cups chicken or vegetable stock
1 cup dry white wine such as Orvieto or Pinto Grigio
2 Tablespoons unsalted butter
2 Tablespoons Extra Virgin Olive Oil
1 medium onion, chopped
1 clove garlic, minced
1 cup frozen petite peas
4-6 ounces of boneless skinless, chicken breast, approximately 1 medium size cutlet

Non-stick sauté pan
3 or 4 quart saucepan
5-6 quart saucepan or chef’s pan (with rounded bottom)

Place butter and oil in 5-6 quart pan and heat. Add onion and cook until translucent. Add garlic and cook until fragrant, approximately 1-2 minutes. Add rice mix and cook 2-3 minutes. Add one cup stock and wine mixture and cook until almost all liquid is absorbed. Add stock 1 cup at a time until rice mixture is tender and stock is used up, approximately 20-25 minutes. The more slowly you cook this, the more tender and creamy the mixture will be.

While rice is cooking, cut chicken into ½ inch pieces. Heat non-stick skillet and sauté chicken until nicely browned. Turn pan off and add peas. Set aside until the end of the rice cooking time. Add to rice during the last addition of the stock/wine mixture. Serve immediately.

Garnish with Parmigiano Reggiano or Grana Padano cheese.

Cook’s Tip: If this particular rice mixture is not available, try making your own or using barley, Farro or Wheat Berries.

©Barbara Seelig Brown, all rights reserved

Stress Free Cooking
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Barbara Seelig Brown's
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Stress Free Cooking by Barbara Seelig Brown's Lifestyle Designs

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Stress Free Cooking
by
Barbara Seelig Brown's
Lifestyle Designs