By Marcia Greenblum, MS, RD
September 16th, 2011
What constitutes a healthy diet has been up for debate probably since the Stone age. The US government began to advise us about what makes a healthy diet prior to World War II when our nation needed to ration food and the need for a healthy armed services became a concern. Since then, dietary guidance has been provided as a joint effort by the US Health and Human Services and Agriculture departments every 5 years based on the most current recommendations from a panel of nutrition experts and known as the US Dietary Guidelines.
Communicating the US Dietary Guidelines has been just as difficult as establishing the criteria for a healthy diet. When the 2010 US Dietary Guidelines were released, the USDA Center for Nutrition Policy and Promotion was tasked with making the dietary guidance document applicable for public usage. The expectation for the communication program was that not only should the latest dietary guidance be understood by everyone in the country but also followed.
Prior to June 2011, the Food Guide Pyramid was an attempt to put dietary planning into a context of meeting daily nutritional goals. One basic weakness of this tool for communicating a healthy diet was that most consumers plan their meals not diets, so it was hard to adapt the messages into daily life. Since June 2011, the release of the ChooseMyPlate.gov program suggests that a healthy meal involves eating a balanced intake of foods from each of the 5 food groups; fruits, vegetables, grains, protein and dairy. A plan to extend the reach of the ChooseMyPlate.gov program was developed by USDA to invite partners from the community which will use the MyPlate icon and 7 accompanying messages (*see below). It is hoped that a high visibility of the MyPlate icon will serve as a reminder, endorsed by all members of the local community including its business members, to eat a healthy meal and include exercise daily. If we all become familiar with the concepts represented by the MyPlate icon, it will serve to show our support for improving the health of our nation and will help build our national, community and individual pride at a time when it is so sorely needed.
The Egg Nutrition Center is a Strategic Partner of the ChooseMyPlate.gov program and collaborates with other partners to incorporate the MyPlate messages into educational tools which are shared with health professionals and their patients or clients around the nation.
*● Enjoy your food, but eat less. ● Avoid oversized portions. ● Make half your plate fruits and vegetables. ● Make at least half your grains whole grains. ● Switch to fat-free or low-fat (1%) milk. ● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. ● Drink water instead of sugary drinks.
Tags: Dietary Guidelines for Americans, eggs, Fruits, HSUS, MyPlate
By Marcia Greenblum, MS, RD
June 7th, 2011
I’ve had the opportunity to think about the new USDA MyPlate icon. I saw it a couple of weeks ago and again when it was released to the public. At first I didn’t appreciate how it would succeed in committing people who eat on the run to consider the message of balance and portion control. However, I now appreciate that a change was needed and using a plate may actually help people to reflect on their eating habits.
Like the Food Guide Pyramid which morphed into the MyPyramid, the shape did not instruct one on how to construct a meal. The pyramid focused on the concept of a daily intake which resonated only within the dietetics world. A public communication tool should relate to nutrition on a meal basis which is why a plate is more appropriate. My concern is that we have stopped eating on plates. Perhaps seeing our meals laid out, so we get a visual of portion adequacy, will help us to tame the out of control eating patterns we’ve developed. Too many times our meals are consumed in a cup or from a bag while in a car or at a desk.
When I asked Dr. Robert Post who directed the MyPlate.gov launch, how the public would be able to use this plate concept when they eat on the run, his response was that it is meant to be a reminder. An icon which reminds people that foods need to fit into a meal pattern and when accompanied by a relevant message which doesn’t grow stale, it can educate. He also pointed out that the icon is just a tool which directs one to the website where there is a wealth of information waiting to be accessed. In my humble opinion, this is a great improvement and a major step in the right direction. It will be interesting to see how well the tool communicates the desired messages.
To learn more about the new MyPlate icon:
Tags: Dietary Guidelines for Americans, MyPlate, MyPyramid, USDA
By Mitch Kanter, Ph.D.
March 2nd, 2011
Most of you have probably seen or heard some of the highlights of the recently released 2010 Dietary Guidelines. With respect to healthy meal patterning, the Guidelines heavily stressed the inclusion of nutrient dense foods in the diets- foods that give you lots of nutrients, and not a lot of calories – foods such as fruits, vegetables, whole grains and eggs. The Guidelines also indicate that we should de-emphasize the use of solid fats (mainly saturated and trans fats), simple sugars, refined grains and sodium. Nothing earth-shattering here, but a good reminder that the “4 S’s” (solid fats; starches; sugars; salt) can wreak havoc on our diet and our health if eaten in excess.
From an Egg Nutrition Center perspective, we were heartened to see that the Guidelines, for the first time, actually indicate that eating an egg-a-day is OK. No doubt that this was an acknowledgment that eggs are a great source of high quality protein, and a great nutrient dense food. Likely factoring into this conclusion as well were studies such as those by Qureshi et al (Med Sci Monitor. 2007; 13:CR1-8) which indicated that regular egg consumption does not increase the risk of stroke or cardiovascular diseases; and Lee et al. (Brit Nutr Found 2006; 31:21-27) which indicate that eating eggs daily does not have significant impact on blood cholesterol or heart disease risk.
Often overlooked by the public, the Dietary Guidelines offer a treasure trove of good information about diet, health and nutrition in easy-to-understand language. If you’re interested, you can access the Guidelines via this link: 2010 Dietary Guidelines.
It’s worth a look-see.
Tags: Dietary Guidelines for Americans, Refined Grains, saturated fat, Simple Sugars, Sodium, Trans Fats
By Mitch Kanter, Ph.D.
February 18th, 2011
Childhood obesity continues to be a major problem that afflicts many children in the US. According to the CDC, over 20% of the kids in America are considered obese, based on BMI. In spite of various high profile weight control programs recently developed to combat the epidemic, the sad fact is that overweight children tend to become overweight adults, and overweight adults are more prone to chronic disease conditions including CHD and Type 2 diabetes.
A recent study conducted at Yale University (MedlinePlus) offers some hope. In this long term project, overweight children participated in an intensive weight control program that included physical activity and frequent nutrition education. Initially, the children met twice per week to perform physical activity and attend classes on proper eating. After six months, they met twice per month. After two years, long after the activity and nutrition classes were curtailed, many of the kids who participated in the program maintained BMI. Control subjects who did not participate in the program continued to gain weight and increase their BMI. The moral of the story- -educational intervention in young, susceptible children may pay dividends. A cure for the epidemic? Hardly. But a step in the right direction. Certainly.
The recent Dietary Guidelines stressed nutrient density, among other things, as a way to eat healthier while consuming fewer calories. Relatively simple advise that by no means is a cure for the obesity epidemic. But it is sound advice. The Yale study is a good reminder that looking for foods and snacks that provide good nutrition without a lot of calories is the right thing to do for our kids. As parents, we’d do anything to protect our children’s health. Seeking nutrient dense food options is a form of health protection that is often overlooked.
Tags: CDC, childhood obesity, Dietary Guidelines for Americans, exercise, weight loss
By Mitch Kanter, Ph.D.
February 4th, 2011
According to Monday’s announcement of the 2010 Dietary Guidelines for Americans, proper balance is the key to a healthy diet. The Guidelines point out that many Americans consume less than optimal intake of certain nutrients even though they have adequate resources for a healthy diet. The Guidelines also recommend that Americans focus on consuming nutrient-dense foods and beverages.
Though the concept of “nutrient density” is either new or misunderstood by many consumers, it’s basically a term that speaks to the amount of good, solid nutrition you can pack into a food for the fewest calories possible. And eating highly nutritious, lower calorie foods (i.e., nutrient dense foods) can have obvious implications for promoting weight control and good health. A “poster child” for nutrient density is the egg. Try to think of a natural food product besides the egg that packs so much nutrition- -13 vitamins and minerals and 7 gms of high quality protein, into a 70 calorie package. I’ll bet you can’t do it. So it’s no accident that the recent Guidelines call out eggs in a number of instances as an example of a good nutrient dense food. Coupled with the fact that an egg costs only about $0.15 per serving, it’s understandable to think why the egg should be considered one of our most “efficient” foods (efficient calorically/nutritionally; efficient economically!).
So how can you bring a little more nutrient density into you own diet? An easy fix is to substitute an egg in the morning (70 kcals) for (the admittedly more convenient) Pop Tart (210 kcals; 8 gms fat; 13 gms sugar). Another would be to replace protein foods that are higher in solid fats (e.g.-certain cuts of meat) with choices that are lower in solid fats and calories (e.g.-fish, chicken, eggs).
Obviously there is a bit of individuality in how we can bring a little more “nutrient density” into our lives. However you choose to do it, focus on foods that will give you the most “bang-for-your buck” nutritionally; foods low in calories that are highly nutritious. They do exist. You just may have to search a bit!
-Mitch
Tags: Dietary Guidelines for Americans, eggs, high-quality protein, protein quality
By Marcia Greenblum, MS, RD
February 2nd, 2011
On January 31st, the USDA and HHS presented the 2010 Dietary Guidelines and thereby upheld their Congressionally mandated responsibility to provide science-based nutritional and dietary guidance to the general public in a document that serves as the foundation for federal nutrition education and promotion programs. This was the first time the dietary guidelines were based on an evidence based body of scientific knowledge, reviewed by an elite group of scientific advisors, and written to suggest best practices for the many stakeholders that produce and deliver food to the American public. This is no small task and those who participated should be widely commended.
A main focus of the guidance is to consume nutrient dense foods. Nutrient density, possibly an unfortunate term, defines a food by its nutrient content for the amount of calories it provides. According to the 2010 Dietary Guidelines for Americans, individuals should “increase the amount and variety of seafood consumed” and “replace protein foods that are higher in solid fats”. Choosing foods that supply high quality protein with minimal solid or unhealthful fats would be an example of nutrient density. If seafood and fish were plentiful and affordable it would be easy to “increase the amount and variety of seafood consumed” as recommended. Milk, meat, poultry, and eggs in addition to seafood supply high quality protein along with many valuable nutrients in natural combinations that have supported life on earth and allowed mankind to evolve. Therefore, for optimal health it is important to vary lean protein foods including lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds to get a full complement of all the needed nutrients.
Although the 2010 Dietary Guidelines are correct in stressing the importance of incorporating more fruits, vegetables and whole grains into the American diet, it is still important to remember that high quality protein foods supply many nutrients such as heme iron, vitamin B12, calcium and zinc which are in short supply in fruits/vegetables and whole grains. If there are foods to be avoided, I would suggest the grain based desserts (pie, pastry, granola bars) which from the tables and charts within the guidance document appear to supply substantial amounts of both solid fats and added sugar without a sufficient nutrient balance.
- Marcia
Tags: Dietary Guidelines for Americans, HHS, high-quality protein, USDA
