The US government
has come out with new dietary guidelines for 2005. Although the report
is general in nature and was created for the American population, the recommendations
this report makes I feel are worth mentioning in this article. With technology
bringing the world so close together and making information so readily
available, you've probably heard of many countries issuing their own guidelines
or similar guidelines. Since this one is the most recent, I would like
to share with you some of the more important points it makes.
It's goal is to promote and
encourage healthy choices in life based on science-based advice. The report
focuses on proper nutrition and exercise with a strong emphasis on reducing
calorie consumption and increasing physical activity.
There are many reasons for
issuing this report. By eating properly, maintaining an ideal body weight
and exercising it prevents many diseases such as heart disease, some cancers
and enables you to maintain strong muscles and bones. I would like to also
stress that it also boosts your immune system and keeps you feeling energetic,
motivated and feeling good about yourself. Resulting in a overall healthy
body, mind and spirit.
The guidelines and recommendations
that this report sets out are as follows:
Weight management
- To maintain a healthy body
weight, balance your calorie intake with calories burned.
- To prevent a gradual weight
gain over time, decrease your calorie intake over time and increase physical
activity.
Exercise and Physical Activity
- Participate in regular
physical activity and reduce your sedentary activities.
- Engage in 30 minutes of
moderate to intense physical activity each day beyond your daily routine
or work at home. Remember the greater the intensity and the longer the
duration of your workouts, the greater are going to be your benefits.
- Achieve physical fitness
by including cardiovascular exercise, stretching exercises for flexibility
and resistance exercises or calisthenics for muscle strength and endurance.
Nutrition
- Consume a variety of foods
among the basic food groups. Choose foods that limit the intake of saturated
and trans fats, cholesterol, added sugars, salt and alcohol.
- Recommended daily intake
of fruits and vegetables: 2 cups of fruit, 2.5 cups of vegetables per day
for a caloric intake of 2000 calories. Reduce or increase your consumption
based on your calorie level.
- Vary your fruit and vegetable
intake daily.
- Recommend whole grains.
Choose fruits and vegetables that are high in potassium.
- Consume less than 10% of
calories from saturated fatty acids and less than 300 mg/day of cholesterol.
Eliminate or keep consumption of trans fat as low as possible.
- Consume less than 1 teaspoon
of salt, sodium per day. Reduce your consumption of sugar and sweeteners.
- Consume alcohol in moderation.
You've probably heard many
of these points before and I have to admit many of the guidelines are very
general in nature. Some people may already be incorporating these guidelines
in their daily lives. So this report may just help you to better your way
of life. For other readers, you may be wondering how to incorporate them
into your lives for whatever your goals may be: weight loss, toning or
beginning an exercise program. Many of you may be wondering where and how
to begin. You could buy a book or dvd and teach yourself. There are many
great resources that you can find on my website popularfitness.com.
The drawback is that it takes a lot of your personal time and dedication.
Many people eventually give up!
The most reliable, effective and affordable way would be to join an online
fitness program such as Global
Health and Fitness. They've been helping people online since 1997 with
their professional staff of fitness trainers and nutritionists. Creating
custom fitness and nutrition plans for each client. Helping them along
the way to achieve their health and fitness goals. Click
here for all the benefits of joining an online fitness program.
The entire report released
by the US Department of Agriculture can be found here.