Nutrition is always changing. That’s why the Dietary Guidelines for Americans get updated every five years. While many recommendations stay the same, some new suggestions can surprise us. This year’s updates have prompted organizations like the American Heart Association and the Academy of Nutrition and Dietetics to weigh in.
So, what does this mean for you? Here’s a quick rundown of what to cut out and what to include in your heart-healthy diet.
What to Remove:
The new guidelines suggest that you should cut back on added sugars, refined grains, and ultra-processed foods. These items—like candy, soda, and frozen snacks—are often loaded with empty calories and low in nutrition, which can lead to health issues such as heart disease and diabetes.
Dietitian Tip: About 70% of grocery store items are ultra-processed. Stick to the perimeter of the store where you’ll find fresh produce and whole foods. Save the aisles for essentials like beans and brown rice.
What to Eat More:
The guidelines still stress eating real foods. This includes fruits, vegetables, and whole grains. These foods are full of vitamins and fiber, which help reduce the risk of chronic diseases. Sadly, most Americans don’t get enough fiber—ideally, aim for over 25 grams each day.
Dietitian Tip: Start meals by filling half your plate with veggies and consider a piece of fruit for dessert. This will help you hit that fiber goal!
New Recommendations:
One significant change is the emphasis on protein. You should aim for more protein—between 1.2 and 1.6 grams per kilogram of body weight per day. This means including a mix of animal and plant proteins like eggs, fish, beans, and nuts.
Dietitian Tip: If you’re unsure about your protein needs, consult a registered dietitian for tailored advice.
Fats:
The guidelines now accept whole milk and discuss butter as options. However, these foods have saturated fats, which can increase cholesterol levels. While dairy can be beneficial, it’s still best to limit your intake of saturated fats to no more than 6% of daily calories.
Dietitian Tip: Think of saturated fat like a budget. The less you spend, the better for your heart.
Confusion about Serving Sizes:
One confusing part of the updated guidelines is serving sizes. For example, you might see a recommended serving of red meat that seems large, while fruit servings look tiny. This inconsistency can be puzzling.
Dietitian Tip: Aim for around 2,300 mg of sodium a day. You can reach this by avoiding added salt, as many foods already contain it. Instead, try seasoning with herbs and spices!
The Bottom Line:
Remember these key tips for a heart-healthy diet: eat whole foods, choose smart fats, and watch out for added sugars. Your diet should be personal, reflecting your unique health needs, preferences, and lifestyle.
If you need help figuring it all out, consulting a registered dietitian can provide valuable insights tailored just for you.
In fact, many insurance plans now cover visits with dietitians, making it easier for you to get personalized guidance.
So, what’s the takeaway? Follow Michael Pollan’s wisdom: “Eat food. Not too much. Mostly plants.” It’s a simple mantra that resonates well with modern nutrition science.
For expert insights on nutrition guidelines, you can refer to resources like the American Heart Association.
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