2010 Dietary Guidelines for Americans

               Since 1980, the United States Department of Agriculture (UDSA) and Department of Health and Human Services have provided dietary guidelines that are designed to help people ages two and over make informed decisions regarding diet and physical activity. These guidelines are more important now than ever before. According the United States Department of Agriculture and Department of Health and Human Services (2010), seventy-two percent of men and sixty-four percent of women are either overweight or obese. Obesity in itself is a chronic disease. Obesity is associated with morbidity and mortality as well as coronary artery disease, type II diabetes, hypertension, and dyslipidemia. Other health problems linked to obesity include sleep apnea, stroke, respiratory problems, osteoarthritis, and gall bladder disease (Rippe, Crossley, & Ringer, 1998).

http://www.cnpp.usda.gov/dietaryguidelines.htm   

            There are four key recommendations that are highlighted in the 2010 dietary guidelines. The first is balancing calories to manage weight. Controlling total caloric intake will aid in managing body weight. Those who are overweight or obese should consume fewer calories than recommended for their age and gender. Furthermore, increasing physical activity increases the calories converted into energy and reduces the need to store fat for later use (USDA & HHS, 2010).

            The 2010 dietary guidelines recommends reducing certain components from your diet. First, less than ten percent of calories consumed each day should come from saturated fatty acids. Instead, the saturated fatty acids should be replaced by monounsaturated and polyunsaturated fatty acids. In addition, dietary cholesterol should be limited to less than 300 milligrams per days. Sodium should also be limited to less than 2,300 milligrams per day. People over fifty-one, are African-American, who have hypertension, diabetes, or chronic kidney disease, 1,500 milligrams of sodium is recommended. Other considerations include limiting cholesterol to less than 300 milligrams per day, limiting all forms of trans-fats, refined grains, and foods with added sugars and solid fats (USDA & HHS, 2010). 

            The dietary guidelines also recommend increasing certain nutrients and foods. First, increase fruits and vegetables. A variety of dark-green, red and orange vegetables, beans and peas should also be included in every diet. Next, be sure to make room for fat-free or low-fat milk products such as yogurt, milk, and cheese. Increase foods high in protein, including lean meat, poultry, eggs, beans, and peas. Lastly, the USDA and HHS recommend to replace certain meats and poultry with seafood (USDA & HHS, 2010).

            Last and certainly not least is building a healthy eating pattern. This will help sustain a healthy lifestyle. Think about what you eat. Account for all food and beverages consumed each day. Do not forget to follow food safety recommendation when preparing and eating foods in order to reduce your risk of contracting foodborne illnesses. You can be your own worst enemy or your own best friend.

Rippe, J. M., Crossley, S., & Ringer, R. (1998). Obesity as a chronic disease: Modern medical and lifestyle management. American Dietetic Association.Journal of the American Dietetic Association, , S9-15. Retrieved from http://search.proquest.com/docview/218392019?accountid=32521

United States Department of Agriculture, & Department of Health and Human Services. (2010, 

               December). 2010 Dietary Guidelines. Retrieved August 23, 2013, from 2010 Dietary Guidelines  

               website: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf