Diet Guidelines for Americans

Did you know that 31% of Americans are obese with a BMI of above 30? 63% of Americans are grossly overweight with a BMI of above 25? 3.8 million Americans weigh above 300 pounds, around 400,000 people weight greater than 400 pounds and the average weight of a an American woman is 163 pounds!

If these shocking statistics haven’t made it obvious already, obesity is one of the main problems of our country. The U.S. Surgeon General report states that obesity is the cause for about 300,000 deaths per year. Why is this happening? Most Americans do not know which type of food to avoid and which type of food they should not.

Are You Eating Right?

Before your start your meal, stop to think whether your meal incorporates a variety of nutrients and at the same time is not too high on the calories. Here are a few tips:

• Individuals above 50 years of age should eat Vitamin b12 in its crystalline state.

• Women who have a chance of getting pregnant should consume iron-rich food and food which enhances the absorption of iron- Vitamin C.

• Women in the first 3 months of pregnancy should eat food rich in Vitamin B9.

• People with high melanin content and senior citizens should eat food with a high vitamin D content.

• Children and teenagers should consume food made from whole grains often. They are excellent sources of energy needed for daily activities.

If you aren’t a fan of fruits and vegetables and don’t include it in your daily diet, think again. Inclusion of two cups of fruit in your diet, along with two and a half cups of vegetables in your diet is a pre-requisite for a daily calorie intake of 2000 calories. Make sure that you eat different types of fruits and vegetables and be careful to include orange, leguminous, starchy, and leafy green vegetables in your diet.

Incorporating at least 3 ounces of whole grain products and 3 cups of low-fat or toned milk in your daily diet can do you a whole lot of good.

Food to stay away from

Now the tricky part! Food to avoid! Even though we may love crisps, chocolates, pastries, fries, they are a big No-No. Consumption of trans fatty acid should be kept at a minimum, cholesterol consumption should not exceed 300 mg a day and less than 10% of your calories should be coming from fats.

Lean meat is the order of the day, juicy red meat, rich in fats and cholesterol are out of the question because they are responsible for a variety of heart diseases. Dairy products made from low-fat or fat-free milk should be consumed.

A minimum amount of sugar should be used to prepare food, because, while consumption of carbohydrates is beneficial, excess carbohydrates can lead to a bulging waistline.

So next time you look in the mirror and see a protruding belly make sure to revise your dietary habits according to the Diet Guidelines for Americans

Stella Norman

Stella Norman, a renowned nutritionist and health expert in California, loves to share her diet tips, diet tricks and strategies to maintain a good health. Read her website to know more.

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