Overdue dietary guidelines expected next week

By Carolyn O'Neil

For the AJC

The calendar might read 2011, but the 2010 update of the US Dietary Guidelines for Americans is overdue and expected to make its debut on Monday. As you’ve no doubt heard, the American diet could use some improvements to battle obesity and help prevent diet-related illnesses such as heart disease, diabetes and cancer.

The goal of the update is to incorporate advice based on the latest nutrition research, a lot of which has emerged since the last guidelines were released in 2005. So what does a healthy diet look like these days? Are there clearly defined dietary devils and darlings so we know what to avoid and what to add to our plates?

Addressing these questions is the job of the 2010 Dietary Guidelines Advisory Committee (DGAC), established to update the 2005 Dietary Guidelines and advise leaders at the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) on what Americans should be eating today. Publication of the 2010 Dietary Guidelines is expected next Monday. Already alerting consumers to meal-planning changes in the works, the website for mypyramid.gov reminds visitors that the diet advice on the site is based on the 2005 guidelines and shares this link to check on the development of the new guidelines. www.DietaryGuidelines.gov

What’s New in Nutrition?

A menu of the DGAC’s dietary suggestions, which we may soon see incorporated in the final version of the U.S. Dietary Guidelines, includes this broad conclusion: “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood, and they eat too much added sugars, solid fats, refined grains and sodium.” Translation: Spend more time exploring the produce section and less time eying fried chicken in the deli.

Get Off The Sofas

Remember all the talk about “couch potatoes” referring to sedentary habits that contribute to weight gain? Couches have been joined by sofas. The 2010 Dietary Guidelines report warns that “SoFAS” (solid fats and added sugars) contribute about 35 percent of calories to the American diet for kids, teens and adults.

"Solid fats" refer to the fat in butter, cheese, stick margarine, vegetable shortening (oils which are hydrogenated to be solid at room temperature) and the fats in meats. "Added sugars" don't need much explanation, but don’t forget that includes soft drinks. The report states, “Reducing the intake of SoFAS can lead to a badly needed reduction in energy intake and inclusion of more healthful foods into the total diet.” So couches and sofas are out, but tables are in.

The committee encouraged the enjoyment of healthy food and pointed to the benefits of Mediterranean-style dietary patterns. Translation: Set a table outside with platters of grilled fish and lemons, vegetables drizzled with olive oil and sliced melon for dessert; preferably with a view of the sea.

The 2010 “Uncle Sam Diet”, if you will.

DGAC Report: “Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds.”

Translation: Check out the vegetarian entrees on menus when dining out, even if you’re not a vegetarian, to increase intake of valuable nutrients, including fiber and antioxidants.

DGAC Report: “Increase the intake of seafood and fat-free and low-fat milk and milk products, and consume only moderate amounts of lean meats, poultry, and eggs.”

Translation: You don’t have to cut milkshakes or steaks from a healthy diet. Lean towards low fat dairy and lean meats. For instance, from flank steak to top sirloin, there are 29 different cuts of beef which qualify as lean with less than 10 grams of fat per serving.

DGAC Report: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients.”

Translation: Don’t waste calories on sugar-sweetened beverages and deep fried foods. If you do, spend those calories wisely with smaller portions enjoyed less frequently.

DGAC Report: “Reduce sodium intake.”

Translation: Shaking a salt habit doesn’t have to mean suffering with bland foods. Add a world of healthy flavors with fresh herbs, dried herbs, spices, citrus, vinegars, salsas, garlic and mushrooms. Cooking techniques, such as grilling, roasting and pan searing, caramelize the natural sugars and proteins in foods to add flavor.

DGAC report: “Lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat and sodium.”

Translation: Looks like we better go easy on the donuts and tortilla chips.