The 2005 federal guidelines show the path to better health. No more complaints about vague or conflicting nutritional advice. No more pretending that bowling once a week is enough exercise.
The new Dietary Guidelines for Americans 2005 contain the most specific directions that federal officials have ever issued on what to eat and how much to exercise for good health. With two-thirds of Americans overweight or obese, it’s a message we need to heed.
Among other recommendations, the guidelines call for big increases in the amounts of fruits and vegetables we eat, at least three daily servings of whole grains and three of non-fat or low-fat dairy products, and 60 minutes of moderate to vigorous exercise most days just to avoid gaining weight.
Later this year, the report will be used to create a replacement for the outdated Food Guide Pyramid. But there’s no reason to wait until then to begin a healthier diet or more effective exercise plan.
Move it
If you are inactive, start moving–now. Here’s how much moderate-intensity exercise you need most days, in addition to usual activities:
– 30 minutes to avoid chronic diseases.
– 60 minutes to prevent weight gain as you age.
– 60-90 minutes to help lose weight and keep it off.–KRT.
You’ve been served
How much is a serving? It depends on the food. Here’s what the new dietary guidelines consider a serving for each group of foods and different foods within groups:
Vegetables (5 servings daily)
1 serving: 1/2 cup raw or cooked vegetable, 1 cup raw leafy vegetable or 1/2 cup vegetable juice.
Fruits (4 servings daily)
1 serving: 1/2 cup fresh, frozen or canned fruit; 1 medium whole fruit; 1/4 cup dried fruit or 1/2 cup fruit juice.
Grains (6 servings daily, including 3 whole-grain)
1 serving: 1 slice bread, 1 cup dry cereal or 1/2 cup cooked rice, pasta or cereal.
Meats and beans (5.5 ounces or equivalents daily)
1-ounce serving: 1 ounce lean meat, poultry or fish; one egg; 1/4 cup cooked dry beans or tofu; 1 tablespoon peanut butter or 1/2 ounce nuts or seeds.
Dairy (3 cups daily)
1 cup: 1 cup low-fat or fat-free milk, 1 cup low-fat or fat-free yogurt, 1.5 ounces low-fat or fat-free natural cheese, or 2 ounces low-fat or fat-free processed cheese.–KRT.
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Edited by Cara DiPasquale (cdipasquale@tribune.com) and Kris Karnopp (kkarnopp@tribune.com)
