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Revising the ABCs of good health: The new 2005 dietary guidelines

Just in time for our new year's resolutions, the secretaries of the U.S. departments of Agriculture and Health and Human Services have released the 2005 Dietary Guidelines for Americans. The committee, comprised of 13 health and nutrition professionals, has been working for more than a year and has derived their recommendations from the latest scientific research information. The recommendations are targeted to the general population over two years of age and provide advice concerning diet and physical activity to help promote health and decrease the risk of chronic disease among Americans.

The message
The committee came to the table with four major topics of concern: physical activity; energy balance; the relationship between fat, carbohydrate and alcohol consumption; and food safety. The committee was also specifically interested in ways to combat the perpetual war Americans are losing against excess weight, hypertension, abnormal blood lipids, diabetes, coronary heart disease, certain cancers and osteoporosis.

Their deliberations produced nine specific key messages that will serve as the basis for government food and nutrition programs over the next five years. These key messages are outlined below:

1. Consume a variety of foods from the basic food groups within your calorie needs
2. Balance calories from foods and beverages with calories expended through physical activity
3. Engage in regular physical activity
4. Include fruits, vegetables, whole grains and low-fat or nonfat dairy products in your daily diet while staying within your calorie needs
5. Choose fats wisely for good health
6. Choose carbohydrates wisely, including fiber-rich fruits and vegetables and whole grains
7. Choose and prepare foods with little salt while consuming foods rich in potassium, like fruits and vegetables
8. If you drink alcohol, do so in moderation
9. Keep foods safe to eat

The scientific data, upon which these guidelines are based, show that Americans desperately need to select a quality diet while staying within calorie needs to achieve optimal health.

Food choices
Americans are consuming far too many "empty calories," a term created to describe the many junk foods which provide energy but minimal nutrition. These poor food choices, coupled with a sedentary lifestyle, are primarily responsible for the trend we see in America toward poor nutrition and health in a land of plenty. In fact, while Americans are typically consuming more calories than they need, the diets of many children and adults are lacking in vitamin E, calcium, magnesium, potassium and fiber. The committee has accepted the charge to reverse this trend and tailored the 2005 Dietary Guidelines to address the major issues contributing to this problem.

Weight management
In the new 2005 guidelines, the most notable deviations from earlier editions concern weight control, carbohydrate consumption and physical activity. Acknowledging the current popularity of diets promoting different proportions of carbohydrate, protein and fat for weight loss, the committee clarified that weight loss can only be achieved by consuming fewer calories, not by altering the proportion of calorie sources.

They also focused on the perpetual problem of limiting portion sizes and choosing lower calorie food choices.

The term "discretionary calories" was also introduced to help show that less nutritious foods should only be eaten if nutrient needs have been met through healthy choices and one still requires more calories.

The message is clear that the committee's intention is that Americans will replace unhealthy foods with healthy ones, not simply add healthy foods to their diets, further increasing caloric consumption.

Recommended exercise
The most recent science concerning physical activity suggests that more is warranted than was previously recommended. Sixty minutes of moderate to vigorous activity most days of the week is suggested for most adults to help manage their body weight and prevent weight gain. Sixty to 90 minutes is recommended to sustain weight loss in adulthood.

At least 60 minutes of moderate to vigorous activity most days is likewise recommended for children and adolescents.

Vigorous activity has also been shown to have more positive benefits than moderate activity and is strongly encouraged.

Sugar
By far, the most controversial subject of the 2005 Dietary Guidelines is sugar, a topic previously covered by the guidelines but not specifically addressed in the 2005 edition.

The committee still believes limiting sugar intake is important, but it chose to incorporate sugar with message six: Choose carbohydrates wisely. This has been highly criticized by the public as many feel the recommendation is far too vague and will be confusing to the general public.

In a society where we consume far too much sugar, perhaps a more blatant statement is needed and will be included in a future edition. Nevertheless, no one can deny that following the committee's recommendations will greatly improve the general health of Americans.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on this topic, see

• 2005 Dietary Guidelines, U. S. departments of Agriculture and Health and Human Services
• American Dietetic Association
• Yale-New Haven Nutrition Forum (search by keyword)

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Demystifying the glycemic index
• Nutrition 101 for students away from home
• All fats are not created equal
• The whole truth about whole grains
• Alzheimer's disease and diet
• Does fast food have to equal fat food?
• The truth about trans fats
• Understanding yogurt
• Thinking about going low-carb?
• What's to drink?
• Obesity—it's not just for grown-ups anymore
• Fruits and vegetables: Always in season
• Calcium: Not just for bones anymore!
• Mercury Rising
• A powerful B vitamin: Folate
• Vegging out
• Manic for organic
• Beta carotene
• Archive

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.