New Dietary Guidelines For Americans

Every five years the U.S. Department of Agriculture (USDA) and Health and Human Services (HHS) jointly issue a report entitled Dietary Guidelines for Americans. The guidelines provide recommendations for Americans on diet and nutrition and are used to support the basis of the U.S. Federal government’s related policy decisions and consumer education programs. For example, the guidelines serve as the framework for the National School Lunch Program.

The 2010 Dietary Guidelines for Americans focus on 1) balancing calories with physical activity, 2) reducing portion size and 3) consuming more healthy foods. As importantly, the guidelines attempt to address ongoing concerns about the growing societal obesity problem and do a nice job of defining good dietary habits and healthy food choices.

In one respect, the guidelines offer practical advice and easy-to-incorporate tips that will make a difference in improving healthy food habits. For example, when portioning your daily meals, make half of your plate fruits and vegetables.

The guidelines offer a robust plan for eating healthily—and consumers would do well to strive for these lofty goals. Unfortunately, we have a ways to go before we’re all eating as the experts suggest.  Busy schedules, food preferences, and financial realities can hijack even the best intentions to eat a plant-based, fiber-filled, low-fat, omega-3-rich diet. And, from a practical standpoint, it is nearly impossible to get all of the nutrients you need from diet alone—while staying within a reasonable caloric range. The guidelines specifically acknowledge that the majority of Americans are falling short in the proper levels of certain key nutrients—including dietary fiber, calcium and vitamin D. Dietary supplements can play a role—not as a substitute for eating healthily—but as a way to fill in the nutrient gaps. 

Fiber

One key nutrient that many of us need to get more of is dietary fiber. It helps keep us regular which in turns promotes a healthy gut. There are a number of foods that are high in fiber—such as beans and whole grains—and you can also consider a fiber supplement to fill the gap where your diet leaves off. Because Americans get about half of the recommended amount of fiber from diet alone, this is one area where a mix of foods and supplements can help achieve recommended levels.

Omega-3s

Omega-3s are another crucial nutrient that far too many Americans are getting far too little of. Seafood in particular is packed with omega-3s, but this is not always an option for people who don’t like fish—especially the kinds of fish that are loaded with omega-3s, such as salmon, anchovies, and sardines. Economics can also factor in, as many families may not be able to afford the often higher costs associated with some seafood. In these situations, incorporating a supplement can help ensure you receive this important building block to good health.

While all of these nutrients are important for everyone, regardless of age, race or gender, there are a few population groups that have specific nutritional needs. Here are some examples:

Specific Nutritional Needs

• For women capable of becoming pregnant, the guidelines recommend an increase in iron and folic acid. If you are taking a multivitamin you may be getting the necessary amount of these nutrients but check the label to make sure it contains at least 400 micrograms of folic acid and 45 mg of iron. Otherwise, iron supplements are available as are folic acid supplements. While the 2010 dietary guidelines do not mention it, emerging evidence suggests that women capable of becoming pregnant should ensure they get adequate iodine intake, which can be achieved with a multivitamin that also contains 150 micrograms of iodine.

• For women who are pregnant or breastfeeding, the guidelines recommend 8-12 ounces of fish per week.  This can also be achieved by taking at least 200–500 mg of total omega-3 fats (DHA + EPA) daily. An iron supplement is also recommended.

• For individuals who are aged 50 or over, the guidelines recommend an increase in vitamin B12, which can be found in certain fortified foods such as fortified cereal and bread or in supplement form as well.

Reflective Thoughts

I, and many other scientists, believe that virtually everyone should start your nutrition program with a multivitamin—to cover your bases, but after that, take a look at your real life limitations and plan around them so that you are taking into account work schedule, personal budget, and of course likes and dislikes. For example, if you’re vegetarian, if you eat out a lot and aren’t conscious of exactly what you’re getting in your food, or if you are a picky eater (let’s say you won’t eat anything but a bologna sandwich for lunch), you need to pay extra attention to being sure you are getting the nutrients you need to stay strong and healthy.

I know that we are constantly inundated with studies and reports telling us to eat more of this or get more of that, much of which can be helpful. It can also, however, be confusing and a little mind-numbing. But there are some very basic nutrients that are critical for good health and it is important to make sure that you are getting enough of these nutrients through either diet or through a combination of diet and supplements. If you’re not sure what you’re doing right, and where you need some help, ask your healthcare professional. You might even consider seeing a registered dietitian who can make suggestions on meeting the guideline recommendations, based on your life stage and lifestyle. Keep in mind that nutrition is a core component of good health.