Dietary Guidelines for Americans 2011

For the first time since it began issuing dietary guidelines, the government offered new recommendations last month that clearly favor the health and well-being of consumers over hard-lobbying farm interests.

For the first time since it began issuing dietary guidelines, the government offered new recommendations last month that clearly favor the health and well-being of consumers over hard-lobbying farm interests.

For the first time since it began issuing dietary guidelines, the government offered new recommendations last month that clearly favor the health and well-being of consumers over hard-lobbying farm interests.

For the first time since it began issuing dietary guidelines, the government offered new recommendations last month that clearly favor the health and well-being of consumers over hard-lobbying farm interests.

They offer a wide variety of dietary options to help you eat better for fewer calories without undue sacrifice of dining pleasure.

They offer a wide variety of dietary options to help you eat better for fewer calories without undue sacrifice of dining pleasure.

They offer a wide variety of dietary options to help you eat better for fewer calories without undue sacrifice of dining pleasure.

Now it’s up to consumers to act on this advice and put the brakes on runaway obesity and the chronic diseases that cost billions of dollars before they kill.

Now it’s up to consumers to act on this advice and put the brakes on runaway obesity and the chronic diseases that cost billions of dollars before they kill.

Now it’s up to consumers to act on this advice and put the brakes on runaway obesity and the chronic diseases that cost billions of dollars before they kill.

Now it’s up to consumers to act on this advice and put the brakes on runaway obesity and the chronic diseases that cost billions of dollars before they kill.

It’s a lot easier than you may think, especially if you make the adaptations gradually and avoid declaring war on every deviation from the straight and narrow.

Moderation, rather than constant deprivation and denial, is the key to a wholesome diet that you can stick with and enjoy.

Moderation, rather than constant deprivation and denial, is the key to a wholesome diet that you can stick with and enjoy.

Moderation, rather than constant deprivation and denial, is the key to a wholesome diet that you can stick with and enjoy.

Moderation, rather than constant deprivation and denial, is the key to a wholesome diet that you can stick with and enjoy.

Moderation, rather than constant deprivation and denial, is the key to a wholesome diet that you can stick with and enjoy.

I say this with confidence because I’ve lived this way for most of my adult life and I’ve watched my sons do the same for more than four decades.

Here is a summary of the guidelines, which combine the goals of fewer calories — and especially nutrient-poor calories from sugars, fats and refined grains — with more emphasis on nutrient-dense foods:

Here is a summary of the guidelines, which combine the goals of fewer calories — and especially nutrient-poor calories from sugars, fats and refined grains — with more emphasis on nutrient-dense foods:

Here is a summary of the guidelines, which combine the goals of fewer calories — and especially nutrient-poor calories from sugars, fats and refined grains — with more emphasis on nutrient-dense foods:

Here is a summary of the guidelines, which combine the goals of fewer calories — and especially nutrient-poor calories from sugars, fats and refined grains — with more emphasis on nutrient-dense foods:

Choose lean meats and poultry, and replace some of them with seafood.

Choose low-sodium products and use less salt and salty ingredients in food preparation.

Choose low-sodium products and use less salt and salty ingredients in food preparation.

Eat more fiber-rich foods; replace most refined grains and grain-based foods with whole-grain versions.

Drink water, calorie-free beverages like coffee and tea, and 100 percent fruit juice instead of regular sodas, fruit drinks and energy drinks; limit alcoholic drinks to one a day for women, two for men.

Drink water, calorie-free beverages like coffee and tea, and 100 percent fruit juice instead of regular sodas, fruit drinks and energy drinks; limit alcoholic drinks to one a day for women, two for men.

Drink water, calorie-free beverages like coffee and tea, and 100 percent fruit juice instead of regular sodas, fruit drinks and energy drinks; limit alcoholic drinks to one a day for women, two for men.

Eat less and exercise more to achieve a better balance of caloric intake and output.

Eat less and exercise more to achieve a better balance of caloric intake and output.

Eat less and exercise more to achieve a better balance of caloric intake and output.

Eat less and exercise more to achieve a better balance of caloric intake and output.

Before you make any changes in your eating habits, keep a detailed food diary for a week.

Write down everything you eat and drink, listing the amounts, the circumstances, your emotional state and anything else that may be relevant.

Eat only until you are satisfied, not full.

But don’t think you are eating less if you take only a small portion at first, then repeatedly go back for more.

Eat more beans and peas, nuts and seeds for protein.

Bake, broil or grill meats, poultry and fish.

If I had to choose only one pan, it would be a stove-top grill pan with a nonstick surface.

If I had to choose only one pan, it would be a stove-top grill pan with a nonstick surface.

When fresh vegetables and fruits are out of season and expensive, switch temporarily to frozen ones (plain, not packaged in sauces or sugary syrup).

When fresh vegetables and fruits are out of season and expensive, switch temporarily to frozen ones (plain, not packaged in sauces or sugary syrup).

Don’t be fooled by advertising.

Read nutrition facts on food packages (you may want to take a magnifying glass to the store).

Read nutrition facts on food packages (you may want to take a magnifying glass to the store).

Note serving size, calories per serving, amounts of sugars, saturated and trans fats, and sodium in a serving, as well as health-promoting dietary fiber, protein and potassium.

Note serving size, calories per serving, amounts of sugars, saturated and trans fats, and sodium in a serving, as well as health-promoting dietary fiber, protein and potassium.

Also check the ingredients; contents are listed in order of amount (highest first).

For desserts, rely more on fruits (fresh or dried), perhaps with nonfat or low-fat vanilla yogurt, than on ice cream or baked goods.

For another delicious and nutritious treat, press bite-size pitted prunes to form shallow cups and top each with a ball of finely chopped blanched almonds mixed with a little honey.

For another delicious and nutritious treat, press bite-size pitted prunes to form shallow cups and top each with a ball of finely chopped blanched almonds mixed with a little honey.

For another delicious and nutritious treat, press bite-size pitted prunes to form shallow cups and top each with a ball of finely chopped blanched almonds mixed with a little honey.

For another delicious and nutritious treat, press bite-size pitted prunes to form shallow cups and top each with a ball of finely chopped blanched almonds mixed with a little honey.

For another delicious and nutritious treat, press bite-size pitted prunes to form shallow cups and top each with a ball of finely chopped blanched almonds mixed with a little honey.

Nutritious choices include unsalted nuts, in moderation, and cut-up vegetables with a yogurt-based dip or hummus.

When dining out, consider choosing two appetizers instead of a main course, or share an entree with a dining partner.

When dining out, consider choosing two appetizers instead of a main course, or share an entree with a dining partner.

Adjust your caloric intake to your needs.

According to the report, the average sedentary man in his 40s needs 2,200 calories a day; one who is active needs 2,800.

Comparable numbers for women are 1,800 and 2,200.

If you are sedentary, start with 10-minute bouts of activity a couple of days a week and gradually build up to longer bouts more often and at a faster pace.

(For an activity guide, go to www.presidentschallenge.org, click on “download tools and resources,” then on “fitness guides.”

(For an activity guide, go to www.presidentschallenge.org, click on “download tools and resources,” then on “fitness guides.”

Or track your progress at www.health.gov/paguidelines, click on “be active your way,” then “keeping track of what you do each week.”)

Or track your progress at www.health.gov/paguidelines, click on “be active your way,” then “keeping track of what you do each week.”)

The best way to know whether you are consuming too many calories is to monitor your weight — if it’s creeping upward, you need to eat less or move more, preferably both.

The best way to know whether you are consuming too many calories is to monitor your weight — if it’s creeping upward, you need to eat less or move more, preferably both.

I weigh myself every day to keep within a range of two pounds up or down — a strategy favored by the “successful losers” in the National Weight Control Registry, a long-term study of how people stay trim.

I weigh myself every day to keep within a range of two pounds up or down — a strategy favored by the “successful losers” in the National Weight Control Registry, a long-term study of how people stay trim.

I weigh myself every day to keep within a range of two pounds up or down — a strategy favored by the “successful losers” in the National Weight Control Registry, a long-term study of how people stay trim.