what to cut/add in your diet

when talking about diets, it’s often about what to cut but a healthy diet is what to cut and what to add. In the U.S. Department of Agriculture and the Department of Human Services’s latest nutrition guidelines:

“Poor diet and physical inactivity are the most important factors contributing to an epidemic of overweight and obesity affecting men, women, and children in all segments of our society. Even in the absence of overweight, poor diet and physical inactivity are associated with major causes of morbidity and mortality in the United States.”

According to Harvard Medical School, the Dietary Guidelines include these recommendations:

7 areas to reduce

  1. Reduce daily sodium intake to less than 2,300 milligrams.
  2. Consume less than 10% of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
  3. Consume less than 300 mg per day of dietary cholesterol.
  4. Keep trans fatty acid consumption as low as possible.
  5. Reduce the intake of calories from solid fats and added sugars.
  6. Limit the consumption of foods that contain refined grains, especially those with solid fats, added sugars, and sodium.
  7. If alcohol is consumed, it should be consumed in moderation (up to one drink per day for women and two drinks per day for men and only by adults of legal drinking age).

8 foods and nutrients to increase

  1. Eat more of the following foods while staying within your calorie goals.
  2. Eat a variety of fruits and vegetables, especially dark green, red, and orange vegetables, fruits, and beans and peas.
  3. Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
  4. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
  5. Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
  6. Choose seafood in place of some meat and poultry.
  7. Replace protein foods that are high in solid fats with proteins that are low in solid fats and calories.
  8. Use healthy vegetable oils to replace solid fats where possible.

read article on Yahoo! Shine from GALTime.com: 7 things to cut, 8 things to add in your diet


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