Every five years the government tells us how to eat in a healthy way. The latest Dietary Guidelines just came out.
There are a few changes from the old report. Most of the changes will make people happy. Most importantly, you can eat more eggs, use more salt and drink more coffee.
It looks like the experts have changed their mind about cholesterol. An egg has about 200 milligrams of the stuff. The old idea was that 300 milligrams was enough for one person for a day. That meant very few eggs. Now they say cholesterol is no longer a “nutrient of concern.”
What about coffee? It made the guidelines for the first time. The experts say drinking up to five eight-ounce cups a day is fine. Use of salt or sodium went from 1,500 milligrams a day to 2,300 a day (about a teaspoon of salt).
It is very hard to test different diets on real people. They do not cooperate. Nutrition is not an easy science to trust completely.
People do not always agree about the guidelines. One question is whether they make any difference at all. People are still getting heavier. They are still eating food that is bad for them.
The best things to eat are:
- Vegetables – dark green, red and orange vegetables, legumes, beans and rice;
- Fruits – especially whole fruit;
- Grains – at least half of which should be whole grain;
- Fat-free or low–fat dairy – milk, yogurt, cheese and/or fortified soy beverages;
- Protein – seafood, lean meats and poultry, eggs, legumes, soy products, nuts and seeds; and
- Oils – choose from plants such as canola, corn, olive, peanut, safflower, soybean and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados.
Do not consume:
- More than 10 percent of calories a day from added sugars;
- More than 10 percent of calories a day from saturated fats; and
- More than 2,300 milligrams (mg) a day from sodium (salt).
Source: The Washington Post