Dietary Guidelines from the USDAThe USDA just released a document outlining new eating guidelines for Americans. But just what do these guidelines mean and how can we incorporate them in our everyday eating habits?
We break it down for you and provide recipes that will help you eat healthier in 2011.
Check out the full report!
Lower Your SodiumLowering your sodium intake to less than 2,300 milligrams (about 1 teaspoon) is one of the key recommendations. For people who already have hypertension, diabetes, and other illnesses, this number drops to less than 1500 mg a day.
Try our recipe for Low-Sodium Stir FryTry our recipe for Fresh Tomato Pizza
Make the Switch to Fat-Free or 1% MilkOnly babies and children under 2 should be drinking whole milk. Everyone else should switch to low-fat or fat-free milk products.
Get the recipe for Real Strawberry MilkGet the recipe for Sunrise Parfaits
Eat More SeafoodIncrease seafood consumption (both the amount and the variety should be increased) and reduce consumption of other animal products.
Get the recipe for Mixed Greens and Seafood SaladGet the recipe for Zesty Fish Soup
Consume More Whole GrainsAt least half the grains you consume should be whole grains. Do this by replacing refined grains with whole grains.
Get the recipe for Whole Grain Hummus Sandwich with VeggiesGet the recipe for Five Grain Pancake MixGet the recipe for Whole Wheat Rolls
Cut Down on Saturated FatsConsume less than 10 percent of calories from saturated fatty acids. This means that we need to cut down consumption of animal products, dairy, eggs and also of processed foods (trans fats hide under the guise of hydrogenated oil in processed foods). We need to replace these with good fats like monounsaturated fatty acids (found in walnuts, pistachios, avocadoes and olive oil) and polyunsaturated fatty acids (found in salmon, fish oil, safflower oil etc).
Get the recipe for Avocado SalsaGet the recipe for Spicy Hoisin SalmonGet the recipe for Apple Walnut Baby Puree
Lower Your Dietary Cholesterol ConsumptionConsume less than 300 mg per day of dietary cholesterol. Dietary cholesterol comes from animal and dairy products but not from fruits and vegetables. So basically this means less meat and more plants!
Get the recipe for Hot Vegetable CurryGet the recipe for Greek-Style Roasted VegetablesGet the recipe for Vegetable Medley
Reduce Added SugarsRead nutrition labels to look for added sugars. Beware! Added sugars often "hide" behind less common monikers. Look for these varieties in your ingredient list: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, and syrup.
Fight FatUse oils to replace solid fats like butter, tallow, shortening and margarine.
Get the recipe for Reduced Fat MacGet the recipe for Yam and Jam Muffins
Eat More FruitNearly everyone can stand to increase their fruit intake. The USDA recommends about four 1/2-cup servings of fruit a day.
Get the recipe for Fruit Sundae ConesGet the recipe for Fall Fruit CompoteGet the recipe for Fruit and Cheese Kabobs
Eat Your Vegetables!Increase your intake of vegetables including leafy greens, peas, and other brightly colored veggies.
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