Low carbohydrate.
High Protein. South Beach.
Mediterranean. The Zone. Atkins. Paleo. Volumetrics. Raw Food.
Macrobiotic.
Do these words look familiar? For many, these “diets” offer fast weight
loss, but are they safe? Are they
feasible? Are they sustainable? Where does one really begin to know how to eat
healthier?
Eating healthy begins with knowing what healthy eating
is. To be successful at sustained weight
loss and weight management, one must realize that “diets” do not work. Instead, lifestyle changes must occur that
directly target eating habits and nutrition decisions. The United States Department of Agriculture
[USDA] (2010) formulates the Dietary Guidelines for Americans approximately
every five years. These guidelines
promote two main concepts:
·
Maintain calorie balance over time to achieve
and sustain a healthy weight.
·
Focus on consuming nutrient-dense foods and
beverages.
The first concept of sustained caloric balance is designed
to promote maintaining a healthy weight by consuming only the necessary
calories from healthy foods that meet basic health needs (USDA, 2010). Additionally, this structure is designed to
curb obesity and overweight in order to improve health and decrease the risk
for chronic disease (USDA, 2010).
USDA’s promotion of consumption of nutrient dense foods and
beverages aims to decrease the consumption of foods high in sodium, fats, added
sugars, and refined grains (USDA, 2010).
Furthermore, this concept encourages replacing these unhealthy choices
with foods rich in nutrients such as vitamins, minerals, fiber, and complex
carbohydrates. This concept also
encourages the consumer to meet nutrient needs through nutrient-dense foods and
relying less on nutrient supplements; however, in certain dietary cases, such
as vegetarian diets, supplements may still be necessary (USDA, 2010).
The Dietary Guidelines also offer key recommendations which
are designed for the consumer to understand and utilize on a daily basis. Employing these healthy eating habits can
help the consumer begin and maintain positive eating habits for a lifetime. The recommendations include:
·
Build a healthy plate. A healthy plate should follow the USDA
MyPlate suggested profile. Utilizing a
nine-inch plate, one should fill that plate with one-half of fruits and
vegetables; low-fat or skim dairy products; whole grains; and lean proteins
(USDA, n.d.).
·
Cut back on foods high in solid fats, added
sugars, and salt
·
Eat the right amount of calories for you
·
Be physically active your way. USDA and other research suggests that being
physically active 60 minutes daily will help curb overweight and obesity, while
increasing heart health. Physically
activity should be enjoyable and varied for increased health.
Although these recommendations may seem simple when viewed,
many Americans have a difficult time changing behaviors related to these recommendations. The important thing to remember is that
change must occur in small steps in order for long-term success to happen. This means one should start making a simple
change related to the recommendations and add minor changes each week until healthy
eating becomes a reality and a healthy lifestyle becomes permanent!
References
United States
Department of Agriculture (2010, December).
Dietary guidelines for Americans 2010.
Retrieved from http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf
United States
Department of Agriculture (n.d.). Home
page. Retrieved from http://www.choosemyplate.gov/index.html
