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.

What’s new on RaiseHealthyEaters.com?
I just added new Toddler Nutrition pages to the resources section. Here you’ll find basic nutrition information including the “what” and “how” of toddler feeding:

–Feeding Toddlers from 12 to 24 Months
–Feeding Toddlers from 2 to 3 Years Old
–Toddlers’ Daily Meal Guide
–6 Strategies to Get Your Toddler Eating

In the News!
Vitamin D deficiency common in moms and their newborns. According to a new study, one third of new moms and over half of their newborns were found to have low levels of vitamin D. Scientists now link inadequate vitamin D to increased risk of cancer, autoimmune disorders, diabetes (type 1 in children) and heart disease. Ask your doctor and pediatrician about supplementation.

Reminder! The AAP has increased its recommendation for breastfed infants from 200 IU the first few months of life to 400 IU the first few days of life. They also recommend 400 IU of vitamin D for older children drinking less than 4 cups of milk per day

How to choose a chicken. This LA Times article reveals the tastiest chickens from organic to conventional.

Taking folic acid one year before conception reduces the risk of preterm birth.This study is another reason to pop folic acid if you are capable of becoming pregnant (remember half of pregnancies are unplanned!).

The how-to Farmers’ Market guide. This Chicago Tribune article provides key strategies for getting the most out of your local farmers’ market.

Why we cook dinner.Many of us grew up minimizing the importance of preparing meals, that is, until we realized someone had to feed our children! The writer, Michelle Singletary, explains how she began to fully appreciate – and enjoy—cooking for her family.

When teens go vegetarian is it a sign of an eating disorder? A recent study shows that while vegetarian teens may eat healthier, they are also at higher risk for developing unhealthy eatings behaviors.

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