New 2010 Dietary Guidelines

There is a lot of good stuff in here but it is a bit on the scientific side for a casual read so here are highlights from the 2010 Report of the DGAC on the Dietary Guidelines for Americans:

1. Reduce the incidence and prevalence of overweight and obesity of the US population by reducing overall calorie intake and increasing physical activity. A focus on life-stage approaches (pregnant women, children, adolescents, adults, and older adults) is necessary nationwide to help Americans meet nutrient needs within appropriate calorie intake. To achieve this, Americans should:

• Know their calorie needs. In other words, individuals need to know how many calories they should consume each day based on their age, sex, and level of physical activity.
• Significantly lower excessive calorie intake from added sugars, solid fats, and some refined grain products.
• Increase their consumption of a variety of vegetables, fruits, and fiber-rich whole grains.
• Avoid sugar-sweetened beverages.
• Consume smaller portions, especially of high-calorie foods.
• Choose lower-calorie options, especially when eating foods away from home.
• Increase their overall physical activity.
• Have access to improved, easy-to-understand labels listing calorie content and portion size on packaged foods and for restaurant meals (especially quick service [i.e., fast food] restaurants, restaurant chains, and other places where standardized foods are served).

2. Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds. In addition, 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.

3. Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients. In addition, reduce sodium intake and lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.

4. Meet the 2008 Physical Activity Guidelines for Americans.

If you have a few minutes, definitely read the whole report.