The 2015 Dietary Guidelines for American's (DGA) came out late last year and serve to replace the 2010 version and provide general healthy eating recommendations for Americans.
The DGA are agreed upon by a group of scientists after much deliberation (some of which were open access). DGAs are based on science but also have the influence of industry which is clearly seen this year.
In listening to one of the open committee meetings, dairy (cheese specifically) and sodium were to controversial recommendations. Research on sodium reduction in healthy adults is controversial, while in overweight and obese individuals there can be some health benefits to low sodium diets. With the majority of American's being overweight or obese, there is some merit to the sodium recommendation. Future research is likely to look at the balance of sodium and potassium, both of which are important electrolytes in the body and play a major role in fluid balance.
The bottom line is the DGA aim to be a standardized set of recommendations that apply for most Americans, however, if you would like more personalized nutrition recommendations please find a Registered Dietitian or RD/N.
Amanda's Healthy Eating Recommendations:
- Hold out your hands with palms up and little fingers touching, this is your plate
- One palm represents a grain serving
- Grain or starchy vegetable such as a small baked potato
- The other palm represents a protein or meat serving
- Lean meats are recommended most of the time (chicken, pork, fish, turkey and beef) cooked to maximize flavor an minimize added fat broiled or grilled over fried
- Your fingers represent fruits and vegetables
- These are the non-starchy vegetables (not potatoes or corn)
- Fresh, canned or frozen without added sauces, syrups and rinsed if they're canned vegetables
- Add a side of dairy (yogurt, milk or cheese)
This healthy eating recommendation is a simplified version of MyPlate but also takes into account the size of the person and is a fun demonstration for kids. If after eating the amount of food corresponding to the size of your hands (or plate), you simply have more fruits and vegetables, illustrated to kids by fanning out their hands and wiggling their fingers.
The plate method is a goal for healthy eating and may not be practical as a first step. By setting one small goal at a time and achieving that, adjusting to a more healthful intake can seem more achievable.
This guide serves as a general approach to healthy eating. If you would like more personalized nutrition recommendations please find a Registered Dietitian or RD/N.
