The "American Dietary Guidelines" were once selected as one of the top ten medical breakthroughs of the year published on the "Time" magazine website as a guideline for a new nutritionally balanced diet. This guideline is updated every five years. The new dietary guidelines released this year emphasize: Eat more fruits, vegetables and whole grains; eat less saturated fatty acids, salt and sugar.
1: It’s okay to eat more eggs
The report points out that dietary cholesterol is now considered "not related to excess nutrition", which is a subversive concept. The latest medical research shows that blood cholesterol levels are far more complex than previously understood.
The committee concluded that there was no evidence of a "predictable association" between cholesterol intake and heart disease, but it still recommended a lower intake of saturated fat. Reports from earlier years recommended limiting saturated fatty acid intake to less than 10% of total cholesterol intake.
The expert panel did not make recommendations on the upper limit of daily cholesterol intake or how many eggs you can eat per day.
2: Beware of sugar
A committee of doctors and nutritionists recommends that extra sugar intake adds up to 200 calories per day, which is about 16 ounces (about 500ml) of sugary drinks.
It is recommended that efforts be made to guide consumers to avoid eating natural foods in recent years.Added sugar to foods such as fruit and milk.
Americans currently consume 13% of their calories from added sugar—268 calories per day, with older children, teens, and young adults generally consuming more. The committee's recommendation is 10 percent, a goal that's "within reach," said panel member Miriam Nelson, a professor of nutrition at Tufts University.
Purified water should be consumed instead of sugary drinks, rather than low-calorie sweeteners instead of sugar.
3: Salt restriction should be gentle
Salt intake is rising rapidly, with an average of 2.2 grams of salt in a turkey sandwich and a cup of soup - the daily limit recommended by the committee, and excess intake has been linked to heart disease.
The 2010 guidelines recommend that people at risk for heart disease limit their salt intake to 1.5 grams per day. However, according to a 2013 report by the Institute of Medicine, there is no clear evidence that consuming less than 2.3 grams of salt per day can be beneficial.
Given that Americans now consume more than 3.4 grams of salt per day, the expert group recommends that if it is difficult to achieve the goal, you can first try to reduce the salt intake by 1 gram per day.
Alice Lichtenstein, a member of the expert group and a professor at Tufts University, pointed out: "The new recommendations focus attention where it should be." - reduce salt intake and make adjustments based on the results of further research in the future.
4: Support drinking coffee
Reported the appearance of caffeine for the first time and said that drinking coffee is okay and even good for people. There is strong evidence that drinking 3 to 5 cups of coffee a day is healthy.food may even reduce the risk of type 2 diabetes and heart disease.
There are also some suggestions: do not get added calories from cream, milk and sugar; at the same time, oppose the super large energy drinks popular in supermarkets; it is recommended that pregnant women limit their coffee consumption to less than 2 cups a day.
5: Promote vegetarian food
The expert group recommends eating more vegetables, water, whole grains, legumes, nuts and grains. Compared with the current meat-based diet in the United States, a vegetarian-based diet "is healthier and more environmentally friendly."
The report does not discourage people from eating meat. "For sustainable improvements, no food group needs to be completely eliminated."
In summary, the expert group recommends eating less red meat and processed meat products, and notes in a footnote that lean meat is part of a healthy diet. The North American Meat Research Institute criticized the report, saying the benefits of lean meat should be prominently promoted rather than relegated to footnotes. "
The meat-eating recommendations could benefit from feedback from Capitol Hill. Last year, Congress took note of the panel's environmental concerns and Agriculture Secretary Vilsack's statement in the final guidance that "only nutritional and dietary information, and no interfering external influences," were included.