Eat more vegetables, fruits and wholegrains, do 30 minutes exercise each day, says US Government

Main Category: Nutrition / Diet
Article Date: 13 Jan 2005 - 11:00 PDT


The US government has issued new eating guidelines which advise people to eat plenty of vegetables, fruits and wholegrains. The guidelines also advise Americans to do at least 30 minutes of physical activity each day - children should be physically active for at least one hour each day. The US government says that most Americans weigh too much.

The guidelines also stress the importance of making sure your consumption of grains be whole grains, rather than refined grains.

A government official said the food pyramid may be altered so that it is more understandable.

CLICK HERE TO SEE THE GUIDELINES.

Other highlights of the guidelines include:

-- To try to cut down on sweetened foods

-- Making sure that no more than 10% of your fat consumption comes from saturated fats.

-- Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

-- Avoid trans-fats

-- Have ten portions of fruits and vegetables per day

-- Choose fiber-rich fruits, vegetables, and whole grains often.

-- Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

-- Keep an eye on the calories you consume each day

-- Limit yourself to one alcoholic drink per day if you are a woman, two if you are a man

-- Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day

-- To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

-- Children and adolescents. Engage in at least 60 minutes of physical activity on most, preferably all, days of the week.

-- Pregnant women. In the absence of medical or obstetric complications, incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Avoid activities with a high risk of falling or abdominal trauma.

-- Breastfeeding women. Be aware that neither acute nor regular exercise adversely affects the mother's ability to successfully breastfeed.

-- Older adults. Participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults.

-- Those who need to lose weight. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity.

-- Overweight children. Reduce the rate of body weight gain while allowing growth and development. Consult a healthcare provider before placing a child on a weight-reduction diet. -- Pregnant women. Ensure appropriate weight gain as specified by a healthcare provider.

-- Breastfeeding women. Moderate weight reduction is safe and does not compromise weight gain of the nursing infant.

-- Overweight adults and overweight children with chronic diseases and/or on medication. Consult a healthcare provider about weight loss strategies prior to starting a weight-reduction program to ensure appropriate management of other health conditions.

CLICK HERE TO SEE THE GUIDELINES.

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