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
this report makes I feel are worth mentioning in this article. With
bringing the world so close together and making information so readily
available, you've probably heard of many countries issuing their own
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
focuses on proper nutrition and exercise with a strong emphasis on
calorie consumption and increasing physical activity.
There are many reasons for
issuing this report. By eating properly, maintaining an ideal body
and exercising it prevents many diseases such as heart disease, some
and enables you to maintain strong muscles and bones. I would like to
stress that it also boosts your immune system and keeps you feeling
motivated and feeling good about yourself. Resulting in a overall
body, mind and spirit.
The guidelines and recommendations
that this report sets out are as follows:
- 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
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
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
and resistance exercises or calisthenics for muscle strength and
- Consume a variety of foods
among the basic food groups. Choose foods that limit the intake of
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
for a caloric intake of 2000 calories. Reduce or increase your
based on your calorie level.
- Vary your fruit and vegetable
- 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
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
- Consume alcohol in moderation.
You've probably heard many
of these points before and I have to admit many of the guidelines are
general in nature. Some people may already be incorporating these
in their daily lives. So this report may just help you to better your
of life. For other readers, you may be wondering how to incorporate
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
to begin. You could buy a book or dvd and teach yourself. There are
great resources that you can find on my website popularfitness.com.
The drawback is that it takes a lot of your personal time and
Many people eventually give up!
entire report released
by the US Department of Agriculture can be found here.