This week I’m going to briefly discuss my weekly meal plan — and then review the 2010 Dietary Guidelines Report. I like to keep my readers updated on public health recommendations including the latest nutrition research. I also wanted to let you know that we have a winner for our SOS cookbook giveaway — Merri Ann, mom of three from Texas. Congrats Merri Ann!
So two weeks ago I tried fish tacos for the first time. They were good but both my husband and I didn’t love them. My son ate up the fish (I used tilapia) and my daughter took a bite but didn’t continue. My husband made the comment “maybe there’s a reason fish tacos are fried.”
So this week we’ll stay basic and do bean burritos on Mexican Monday. And because it’s still June gloom I’m going to try this salsa and chicken black bean soup for the long slow cook day. I’m also working on expanding our lunches and snacks and plan to post some soon.
For more meal plan ideas see Org Junkie.
What’s Cooking this Week?
Monday: Bean Burritos with salsa, guacamole, cheese and lettuce.
Tuesday: Slow Cooker Veggie Lasagna with bread and spinach salad
Wednesday: Salsa Chicken and Black Bean Soup topped with avocado and served with carrots and cut-up fruit
Thursday: Potluck/leftovers
Friday: Salmon with avocado dip, mashed sweet potatoes and green beans. Will serve with bread.
Weekend: Plan to try Rainy Day soup one reader sent in.
News! Report of the Dietary Guidelines Advisory Committee
Quick Review Course
Since 1980, the United Department of Agriculture (USDA) and Health and Human Services (HHS) have published Dietary Guidelines for Americans. These evidence-based recommendations, published every 5 years, provide healthy eating advice for Americans age 2 and older.
In 2008 the USDA and HHS appointed 13 health and nutrition experts to the 2010 Dietary Guidelines Advisory Committee (DGAC) to provide recommendations to revise the 2005 guidelines. The DGAC released their findings in a report last week. After the public comment period is complete, the 2010 Dietary Guidelines for Americans will be finalized.
The Report
So what did these experts find? Here are the key takeaways:
How Americans Are Eating?
- Americans still consume too few vegetables, fruits, high fiber whole grains, low fat milk and milk products and seafood and eat too many added sugars, solid fats, refined grains and sodium.
- SoFAS (added sugars and solid fats) contribute almost 35% of calories in the typical American’s Diet which is true for all age groups/sexes – children, adolescents and adults.
- Nutrients many Americans are missing (”short-fall” nutrients) include vitamin D, calcium, potassium and dietary fiber.
- Americans consume too much sodium and not enough potassium putting them at risk for hypertension.
Weight Management
- Focuses on children and primary prevention (yeah!!). Any and all systems-based strategies must include a focus on children. Primary prevention of obesity must begin in childhood. This is the single most powerful public health approach to combating and reversing America’s obesity epidemic over the long term.
- The macronutrient intake (carbs vs. fat vs. protein) of someone’s diet is not the driving force in excess weight gain, it’s total calories and low physical activity.
- Excess weight gain before and during pregnancy is problematic as many women have trouble losing weight postpartum.
- Certain behaviors have been associated with weight gain including too much TV, too little physical activity, eating out frequently, skipping breakfast, snacking on energy-dense food and drinks and consuming large portions.
Key Recommendations
- The DGAC recommends a total diet approach (eating patterns over time) that is more plant-based emphasizing fruits, vegetables, whole grains, cooked dry beans and peas, nuts and seeds. Increase the intake of seafood and low fat dairy products and consume more moderate levels of lean meats, poultry and eggs.
- Consume less sodium, 1500mg or less (down from 2300mg in 2005), and increase potassium (no levels). See potassium food list.
- Limit saturated fat to 7% of total calories or less and cholesterol to 300mg. Avoid trans fat and increase omega-3 fatty acids from marine sources (DHA/EPA). Recommendations include two servings of seafood per week (4oz) for an average of 250mg/day — maternal dietary intake during pregnancy and lactation is especially important.
- There is strong evidence that moderate alcohol intake (1-2 drinks per day) is associated with lower risk of diabetes and heart disease among middle-aged and older adults. Excess alcohol intake is not beneficial. Moderate means one drink for women and two for men.
- There is no evidence that multivitamins offer health benefits, and under certain circumstances may even cause harm (excluding certain population groups). Individual mineral/vitamin supplements based on need (vitamin D, iron etc) may be appropriate.
What do I think about the report? I am a huge proponent of prevention from everything to excess weight to the development of chronic diseases, so I like that focus. I think it’s good that we might finally have recommendations for omega-3 fatty acids (DHA/EPA), though the levels will probably be less than international guidelines. They are reducing dietary targets for sodium and saturated fat which I’m not sure is necessary for everyone. They are taking a stand on multivitamins, which I plan to talk more about in a future post. I don’t have strong feelings about it overall.
I’m curious, how do you feel about the Dietary Guidelines? Do you pay much attention to them? Once the final guidelines are here I’ll be sure to write about it.
{ 2 trackbacks }
{ 7 comments… read them below or add one }
I am feeling a little less than smart…
We eat lots of fruits & vegetables (& even fish)
But I think we are eating too much – is that an option?
Also I read about serving sizes – so you could have a serving of vegetable, fish, & grains – that could be 3 servings – is that too much?
I think my problem & one that I may be teaching my toddler – he rarely passes on eating & will contimue to eat until the food is gone. Is over eating even though we are eating “good” stuff.
Overeating is definitely possible even when eating great food. In our home we eat whole grains, lots of fruit and veggies, beans, some nuts. Drink lots of water, etc. But my youngest daughter will over eat at every meal if we let her. We intentionally watch amounts.
Amy and Joesph,
I think it’s important to look at the how of eating. Babies are born with the naturally ability to regulate their intake. Often how we feed our kids can affect how much they eat. For example, no structure with meals (grazing), letting them eat when they are bored or for comfort and eating while watching TV — see 5 Times You Never Want to Feed Your Kids for more details. http://www.raisehealthyeaters.com/2009/05/never-feed-your-kids/
But if we feed our kids with structure and they eat at the table, they should be able to eat the amount of food they need. It’s important to remember they don’t eat like us. They go through growth spurts where they eat like crazy and other times will seem disinterested in food. Some kids have higher metabolisms and will eat more. Studies show that if we restrict kids at mealtime, it can make them obsess about food and eat more (especially in the absense of hunger. So it’s a balancing act. As a parent you have to decide when your kid is eating more than his or her body needs vs. true hunger/appetite. I’ll be writing more about his in future posts. Here’s a great resource http://www.raisehealthyeaters.com/2009/07/your-child%e2%80%99s-weight-helping-without-harming/
We eat our meals at the same time daily. We also don’t snack. My first child’s appetite seems normalized and fine – plenty of energy, only hungry at meal time, eats a sensible amount, etc. My two year old though, will eat more than her seven year old sister, and she’ll eat until she cries because her stomach hurts. We’ve had plenty of blood work done and she’s not lacking nutritionally at all. Nor is she dehydrated. So we watch the amounts.
I understand that we’re supposed to be born with a natural ability to regulate amount of food intake, but like most things with children, it doesn’t happen across the board all the time.
So I think it is possible to overeat, even with good food. And it is possible for young children to overeat, even with good food.
Intentionally regulated my two year old’s appetite has worked out very well. She sleeps better, is less irritable, and has more energy immediately following meals.
Of course there are always exceptions and it is very possible for anyone to over-eat healthy, nutritious food. I would recommend anyone having trouble in this area to see a pediatric dietitian. Were you refrerred to someone?
It takes time to experiment with fish tacos. Did you try a sweet cream sauce? Sometimes that eases kids into them. You should join our linkup this week:
http://blog.foodonthetable.com/2010/06/introducing-no-whine-wednesday-with-chef-tracy/
Amanda, thanks for the tip. Will definitely check out your series. Sounds great!