The ink has dried on the new 2015-2020 Dietary Guidelines for Americans (released in early January). The main message hasn't changed much over the years: Eat your fruits and vegetables — whole grains and seafood, too. And keep sugar, fats and salt in moderation. The latest guidelines expand on the 2010 edition by focusing on overall eating patterns to achieve optimal health across the lifespan vs individual foods, food groups and nutrients by setting new, key recommendations for cholesterol, added sugars and saturated fat intake.
The new guidelines focus on a healthy eating pattern that includes a variety of fruits and vegetables, grains, low — fat and fat-free dairy, lean meats and other protein foods, and oils, while limiting saturated fats, trans fats, added sugars and sodium.
The biggest changes include removing the 300 milligram daily limit on dietary cholesterol — yes, it's OK to consume eggs now. That recommendation follows increasing medical research showing the amount of cholesterol in your bloodstream is more complicated than once thought. Some more recent studies have shown little relationship between heart disease and how much dietary cholesterol one eats.
When it comes to sodium, the new recommendations suggest that people older than 14 consume less than 2,300 milligrams per day of sodium and those younger consume less. The 2010 edition recommended that Americans age 2 and older lower sodium intake to less than 2,300 milligrams per day and 1,500 milligrams per day for those age 51 and older, as well as those of any age who are African American or have hypertension, diabetes or chronic kidney disease. The new guidelines drop that lower amount as part of the top recommendations.
The new guidelines also recommend individuals consume less than 10 percent of calories per day from added sugars (that amounts to about 200 calories per day or about the amount in one 16-ounce sugary drink) and consume less than 10 percent of calories per day from saturated fats. The sugar recommendation is part of a larger push to help consumers isolate added sugars from naturally occurring ones like those in fruit and milk. Added sugars generally add empty calories to the diet.
The Dietary Guidelines committee also found strong evidence that moderate coffee consumption — three to five cups daily — does not pose a long-term health risk. Instead, due to the antioxidants, it's associated with a reduced risk of Type 2 diabetes and cardiovascular disease, according to the report, with a possible protective association for Parkinson's disease risk.
Q and A
Q: I got a new fitness tracker that I hope will help me be more active. It looks great, but will it really count steps accurately and tell me how many calories I burn?
A: Fitness trackers — both wrist worn and pedometers — can be helpful tools for tracking physical activity and as a reminder to get moving. Physical activity is so important for your health, including cancer prevention. Studies show that both tools accurately count steps taken, from moderate to fast walking and jogging, usually within three to five percent of actual steps taken. They are not designed to track certain types of exercise, such as strength-training and calisthenics. Both wrist-worn trackers and pedometers tend to be much less accurate in estimating calories burned. They rely on built-in formulas that convert step counts to distance moved and then to calories burned. That leaves a lot of room for error due to individual differences in body size, metabolism and exercise details. These trackers can over- or under-estimate calories burned by at least 10 to 20 percent compared to metabolic measurements of actual calories burned. Still, research does support using pedometers and other trackers to help boost physical activity, especially if you were to set a step goal. For example, in studies of pedometer use, people using pedometers increased daily step totals by over 2,000 per day, about a mile for an average adult. Wrist-worn fitness trackers may include additional features that track sleep, sitting time or vigorous activity. Some are compatible with smartphones and computers so you get a progress record for personal use, or to share with friends for support, or with a health professional or coach. Since whatever you choose is only helpful if you wear it and check it, find one that is comfortable, easy to use, and includes the features that you will use. — American Institute for Cancer Research.
RECIPE
The American Heart Association's Go Red for Women social initiative inspired women to eat nutritiously, exercise regularly and maintain a healthy weight. It resulted in the group's publication of "The Go Red For Women Cookbook," published in 2013. Here's a recipe to help you cook your way to a heart-healthy weight and good nutrition.
Flank Steak with Cherry-Wine Sauce
1/4 teaspoon salt
1/4 teaspoon pepper
1 (1-pound) flank steak, all visible fat discarded
2 teaspoons olive oil
1 medium shallot, finely chopped
1/2 cup fat-free, low-sodium beef broth
1/2 cup dry red wine or 100 percent cherry juice
1/3 cup coarsely chopped dried tart cherries
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh thyme
Sprinkle the salt and pepper over both sides of the beef. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 7 to 8 minutes on each side for medium rare, or until desired doneness. Transfer to a cutting board. Cover to keep warm. In the same skillet, still over medium-high heat, cook the shallot for 1 to 2 minutes, or until tender, stirring frequently. Stir in the broth, wine, cherries, and vinegar. Bring to a boil. Boil for 4-5 minutes, or until the liquid is reduced by half (to about 1/2 cup). Stir in the thyme. Thinly slice beef diagonally across the grain and transfer to plates. Spoon the sauce over the beef. Serves 4. Serving size: 3 ounces beef and 3 tablespoons sauce.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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