Director's Message

 

 

On Wednesday, January 12, 2005, the US Departments of Agriculture and Health and Human Services jointly announced new dietary guidelines for Americans. The new guidelines put greater emphasis on reducing caloric intake and increasing exercise. HHS Secretary Tommy Thompson stated that the report “gives action steps to reach achievable goals in weight control, stronger muscles and bones and balanced nutrition to help prevent chronic diseases such as heart disease, diabetes and some cancers.” The report includes 23 recommendations for the general public, as well as 18 more for specific populations. These are grouped into 9 general topics: 

 

If you were familiar with the 2000 Food Pyramid, the major changes are an increase in the recommended daily exercise from “at least 30 minutes of moderate physical activity per day most days of the week” to “a minimum of 30 minutes moderate intensity activity per day, 60-90 minutes to prevent weight gain” and a change in the recommended number of fruits and vegetables from “eat 5 per day, at least 2 of fruit and 3 of vegetable” to “eat at least 9 servings per day.” There is also more low-fat milk and more whole grain recommended. In addition, the new guidelines recommend “less added sugars and trans fats” without being specific, and have reduced recommended sodium slightly. Critics attribute the vagueness to intense pressure from various lobbying groups. Clearly the controversy continues over fats, calories, and carbohydrates. Several reviewers expressed concern that the increase in recommended exercise would result in people not even trying to meet the goal. Others expressed concern that there is no money set aside to promote the guidelines. 

 

For those unfamiliar with the new guidelines, this is the recommendation for a 2,000 calorie plan for the average American woman:

 

Fruit                 4 servings (1/2 cup)                  ½ C fresh, frozen, canned fruit

                                                                        1 med. fruit

                                                                        ¼ C dried fruit

                                                                        ½ C fruit juice

 

Vegetable         5 servings (1/2 C)                     ½ C raw/cooked vegetable

                                                                        1 C raw, leafy vegetable

                                                                        ½ C veg. juice

 

Grain                6 oz equivalents                        1 oz = 1 slice bread

                        (incl 3 oz whole grain and          1 C dry cereal

                        3 oz other grains                       ½ C cooked rice, pasta, dry cereal

 

Meat & Beans 5.5 oz equivalents                     1 oz = 1 oz cooked lean meat, poultry, fish

                                                                        1 egg

                                                                        ¼ C cooked dry beans or tofu

                                                                        ½ oz nuts or seeds

 

Milk                 3 cups                                      1 C = 1 C lowfat/fat free milk, yogurt

                                                                        1 1/2 oz lowfat/fat free natural cheese

                                                                        2 oz lowfat/fat free processed cheese

 

Oil                    6 tsp                                         1 tsp =1 tbsp low fat mayo

                                                                        2 tbsp light salad dressing

                                                                        1 tsp veg oil

                                                                       

Information from New York Times article, January 13, 2005. More information can be found at:  www.hhs.gov or www.healthierus.gov/dietaryguidelines

 

It is important to note the combined recommendations of better nutrition and more exercise.    It is valuable to remember that 90 minutes of exercise could include three 30 minute activity periods. It can also be helpful to vary your routines to include several forms of exercise. This not only prevents monotony, but can help avoid pain or injury to one set of muscles. This might be an appropriate time to explore one or more of the exercise classes offered by PSRC. We offer classes for a range of interests and abilities.