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For printable image click here. Sue Snider, Cooperative Extension specialist for food and nutrition. Photo by Kevin Quinlan

One of the best resources for learning how to eat right is the USDA’s Dietary Guidelines for Americans, which are due to be revised by the beginning of 2005, Sue Snider, University of Delaware Cooperative Extension specialist for food and nutrition, said.

“Our society is too focused on fad diets, many of which don’t provide all the nutrients we need. In addition, it’s usually hard to stay on restrictive diets for any length of time, so they don’t bring lasting results. What we need to do is learn how to improve our eating habits over the long term,” Snider said.

Snider already has had a chance to review a preliminary report from the advisory committee that is responsible for the revision.

“The Dietary Guidelines are reviewed and revised every five years and form the basis for how the Food Guide Pyramid is designed,” Snider explained. “If, as expected, the 2005 Guidelines reflect this preliminary report, we’ll see an even greater emphasis on choosing fats and carbohydrates wisely and increasing consumption of whole grains, fruits, vegetables and low-fat dairy products,” Snider said.

The Food Guide Pyramid, which was introduced in 1992, also may be retooled and will now be called a Food Guidance System, featuring a larger array of educational materials.

Snider said the committee’s findings support the development of Dietary Guidelines that promote these key messages:

• Consume a wide variety of foods within and among the basic food groups while staying within energy needs.
• Control calorie intake to manage body weight.
• Be physically active every day.
• Increase daily intake of fruits and vegetables, whole grains and nonfat or low-fat milk and milk products.
• Choose fats wisely for good health.
• Choose carbohydrates wisely for good health.
• Choose and prepare foods with little salt.
• If you drink alcoholic beverages, do so in moderation.
• Keep food safe to eat.

The newly revised guidelines focus not only on basic nutritional needs but also on how to reduce chronic disease risk. Thus, Americans will be encouraged to eat more fiber and increase their intake of vitamin E, calcium, magnesium and potassium.

There’s also a strong emphasis on balancing calorie intake with energy needs, which ties in with a renewed focus on portion size.

“Currently, the guidelines recommend six to 11 servings of bread, cereal, rice and pasta,” Snider said. “This sounds like a lot of food, until you realize that a typical plate of pasta at a restaurant may actually represent four or five servings.

“A serving of pasta is only one-half cup, according to the USDA. It’s fine to eat more than that, but you’ll need to adjust the rest of your daily intake of grains accordingly,” Snider said.

The new Dietary Guidelines should help to clear up the confusion between “good fats” and “bad fats.” Limiting saturated fat continues to be a major goal, but avoiding trans-fats is now equally emphasized. Trans-fats, which are found in foods made with partially hydrogenated vegetable oils, should constitute less than 1 percent of calories per day.

Right now, that’s hard to do, Snider said. Margarines, salad dressings, crackers, baked goods, potato chips and many other processed foods contain trans-fats. And, food labels don’t always list information on trans-fat.

But, by Jan. 1, 2006, U.S. food manufacturers will be required to list trans fat amounts on nutrition labels. In addition, new trans-fat-free products are being introduced and more are on the way, in response to the increased attention to this “bad fat.”

As for “good fats,” expect to see the new guidelines recommend that most Americans consume two servings of fish weekly, particularly fish rich in omega-3 fatty acids, such as salmon, herring, mackerel and tuna. Other “good fats” can be found in canola oil, olive oil, avocados, olives and some nuts, Snider said.

And, carbohydrates aren’t the bad guy that some popular diets make them out to be. The USDA’s preliminary report called carbohydrates “an important part of a healthful diet and the major energy source in most diets.” The report recommends “choosing carbohydrates wisely” by selecting fiber-rich fruits, vegetables and grains and limiting products with added sugar.

In everyday terms, that means packing your lunchbox with a sandwich made with whole-grain bread, not white; an apple rather than apple juice; and a baked potato, not potato chips.

Junk food lovers can take heart: For healthy individuals, there’s no such thing as “forbidden foods,” said Snider.

“Following the Dietary Guidelines doesn’t mean foregoing hot fudge sundaes for the rest of your life,” Snider said. “It all comes down to moderation. If you concentrate on eating a variety of foods within and among the basic food groups, there will be room in your diet for the occasional ice cream cone or chocolate chip cookie.”

Contact: Margo McDonough, (302) 831-6471
October 8, 2004