Making Healthy Food Choices

Most Americans eat too much and don’t get enough physical activity. And these habits have made us one of the heaviest nations in the world! Most of us would like to eat better and get more physical activity. But despite our best intentions, finding time in our busy lifestyles can be difficult and the numbers on our scales just aren’t moving.

Well, I understand you’re busy. So let’s start with small changes in your eating habits. Lets focus on making smart food choices. We’ve taken some research and summarized it for your quick and easy ingestion, including the USDA’s latest dietary guidelines for Americans and how to help improve your kids’ nutrition levels. Did you know that your eating habits also have a big impact on the long-term health of your eyes? Discover which vitamins help eye function and the natural food sources where you can find them.

Moving more and eating healthfully are easier when you create an environment supportive of your efforts. After reviewing the information, use the advice and tips to help slowly change behaviors in your home. If you need help with losing wieght, contact me drwade@wadechiropractic.com.

Information from America On The Move.

New USDA Guidelines Acknowledge Widening Waistlines


In February, the USDA released its new 2010 Dietary Guidelines for Americans. The seventh edition provides evidence-based nutritional guidance while acknowledging that more than two-thirds of adults and one-third of children in this country are either overweight or obese. The guidelines stress that improved nutrition, appropriate eating behaviors, and increased physical activity have tremendous potential to decrease the prevalence of obesity, enhance the public’s health, and reduce health care costs. The guidelines are used to develop nutritional education messages and to help policy makers design and implement nutrition programs. Following is a summary of some of the recommendations.

Achieve Calorie Balance:

Calorie balance over time is the key to weight management. Calorie balance simply means balancing calories eaten (foods and beverages) with calories burned (physical activity and day-to-day functions). To maintain the same weight, calories consumed must equal calories burned. If you eat more calories than you burn, you will gain weight. Eat fewer calories than you burn, and you will lose weight. Visit www.dietaryguidelines.gov or www.mypyramid.gov to learn how many calories you should eat each day.

Create Your Own Healthy Eating Pattern:

Make food choices at home and away from home that are conservative in portion size, nutrient dense, and low in calories. If you are choosing foods that can help you achieve calorie balance and nutritional needs, then you may choose an individual eating pattern that you enjoy and can maintain over time. Some examples of eating patterns include a Mediterranean diet, the DASH eating plan, a vegetarian diet, or a diet that accommodates a food allergy or intolerance.

Cut Back on Fats, Sugar and Sodium:

Americans consume too much sodium, solid fat, and added sugar. Reduce your sodium by comparing Nutrition Facts panels and purchasing foods lower in sodium, consuming more fresh foods, and eating fewer processed and restaurant foods. Major sources of fat in the American diet include pizza, cheese, desserts, sausage, franks, bacon, ribs and French fries. To reduce your fat intake, consume fewer and smaller portions of solid fats. Major sources of sugars in the American diet include sodas, sports and energy drinks, desserts, fruit drinks and candy. Try consuming fewer and smaller portions of added sugars. The calories in alcoholic beverages also need to be included as part of total calorie intake. This leaves you even less wiggle room for calories from solid fats and added sugars.

Eat More Nutrient-Dense Foods:

Although total calories consumed is the key to weight management, it is also important to consider nutrients when eating for optimal health. Americans should eat more vegetables and fruits in a variety of colors. We also should increase our consumption of whole grains, such as whole-wheat bread, oatmeal, and brown rice. Choose fat-free or low-fat milk and dairy products, eat more seafood, and use oils instead of solid fats whenever possible. These food choices provide an array of nutrients, help control calories, and reduce risks of chronic diseases. Solid fats and sugars contain few essential nutrients and most people’s eating patterns can accommodate only a limited number of calories from these foods. These calories are best used to improve the taste of nutrient-dense foods, such as whole-grain breakfast cereals containing small amounts of added sugars, cuts of meat marbled with fat, poultry baked with skin on, vegetables topped with a pat of butter, fruit sprinkled with sugar, and fat-free chocolate milk.

Strive to Increase Physical Activity and Spend Less Time in Sedentary Behaviors:

Strong evidence supports that regular physical activity helps people maintain a healthy weight and prevents excess weight gain. Furthermore, physical activity may aid weight loss and weight maintenance, particularly when combined with reduced calorie intake. The amount of physical activity necessary to successfully maintain a healthy body weight depends on calorie intake and varies considerably. Adults should aim for the equivalent of 150 minutes of moderate-intensity aerobic activity each week to achieve and maintain a healthy body weight. Even around the house or at work, it’s important to move more and spend less time doing sedentary activities.

Make Small Changes to a Healthier Lifestyle:

• Focus on the total number of calories consumed daily.

• Monitor food intake by studying Nutrition Facts labels.

• Choose smaller portions or lower-calorie options when eating out.

• Prepare, serve, and consume smaller portions of foods and beverages.

• Eat a nutrient-dense breakfast.

• Limit screen time, especially TV and video games.

• Don’t drink sugary beverages.

• Cook with small amounts of olive oil or canola oil instead of butter.

• Replace some of the meat or poultry that you eat with seafood.

• Serve slightly smaller portions of meat and grains.

• Every hour, get up and walk around, even if that means taking a trip to the copy machine or to fill up your water bottle.

Source: U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.