Ok, Ok we all know that we’re supposed to eating less sugar. The average American consumes between 22 and 30 teaspoons of sugar per day and according to advice from the new US Dietary Guidelines it should be more like 11 or 12 teaspoons per day. Whoops! Time to cut the sugar habit in half.
US Dietary Guidelines advise we limit Added Sugars to less than 10 percent of total calories. So, if you’re an average adult consuming 2000 calories per day, that means 200 calories for added sugar – or about 12 teaspoons. This DOESN’t include the natural sugars in fruit and dairy. That’s good news.
Which I shared on NBC Atlanta & Company this week with happy, healthy host Christine Pullara. She was game for a blind fold taste test! Tune in here: SWEET NEWS
Sweet Treats with Healthy Taste
If you want to keep the sweet without busting your sugar budget try some of the delicious new products -such as Chobani SImply 100 Greek yogurt -sweetened with natural sweeteners such as evaporated cane sugar, stevia and monk fruit. Monk fruit is a tiny melon grown in Asia and is so super sweet that a tiny bit of it adds big sweetness to foods and drinks so it’s super low calorie. And it’s super to work with Chobani on nutrition education projects such as this!
Chobani Simply 100 Greek Yogurts are a great choice because they contain 75% less sugar than regular yogurt and because it’s Greek yogurt, they’re a great source of protein ( 12 grams per serving) and chicory root is added to up the fiber content to 5 grams per serving.
What’s the 100 stand for? 100 calories. (:
If you want some crunch in your yogurt snack Chobani Simply 100 Crunch contains a little ‘side car’ of dried strawberries and dark chocolate covered rice crisps. Sweet, crunchy and still 100 calories.
So Why is Sugar Limited in the Diet?
Here’s the sour situation. Consuming too much sugar racks up the calories which can ratchet up the extra pounds on the scale leading to obesity which increases your odds of getting diabetes, high blood pressure and heart disease. Is sugar poison? NO! It’s just that too much sugar is just, well TOO much for our bodies.
Think of it like sunshine. A little sun is good and actually boosts our body’s ability to create healthy vitamin D. But, as we ALL know too much sun leads to sunburn which leads to skin cancer.
So, let’s get a little sun for good health and enjoy a little sugar for happy taste buds.
On your mark, get set, go! The brand spanking new US Dietary Guidelines for Americans (DGA) have just been released. They’re based on the latest and greatest food and nutrition research and are translated into advice on what we should be eating MORE of and what we should be eating LESS of to promote good health and prevent chronic diseases such as Type 2 Diabetes, hypertension and heart disease. US Health and Human Services Secretary Syliva Burwell says, “We can’t get broccoli to taste like ice cream but we can give Americans tools to choose healthier eating patterns.” That’s my favorite quote of the day!
Here’s a link to my sassy summary of the new DGA’s on WXIA Channel 11, Atlanta.
Go to www.choosemyplate.gov and you’ll find an easy summary and how-to follow for the new dietary guidelines which are good until until 2020, by the way. The guidelines are released every five years. A lot can change and a few things did this time, too.
Sweet call out– for the first time the advice on sugar is to limit added sugars to less than 10% of total calories. They are referring to the extra sugar added to coffee, tea, sodas or even to yogurts. They’re not talking about the naturally occurring sugars in dairy products and fruit. So keep an eye on the grams of sugar listed on the Nutrition Facts Label on foods and drinks you buy. Bonnie Taub Dix, registered dietitian nutritionist, explains it really well here.
“Sugar: The guidelines suggest that added sugars should not account for more than “10 percent of total energy.” So what does that mean? Here’s the quick math: The average caloric recommendation equals 2,000 calories (even though that’s more than many of us need). So 10 percent of 2,000 calories equals 200 calories. Then 200 calories of sugar equal 50 grams (g) of sugar. One can of cola soda has 35 g of sugar. One bottle of water has zero grams of sugar.”Bonnie Taub-Dix, MS RDN
Cholesterol Gets a Pass- Sort of:
Dietary cholesterol, found in foods such as eggs and shrimp, is NOT associated with increased blood cholesterol levels, so the new DGA’s no NOT include a limit on dietary cholesterol. Enjoy your eggs as part of the list of healthy protein foods encouraged. How about celebrating with a low country shrimp boil from the Slim Down South Cookbook?
But, saturated fat, the kind in heavily marbled beef and in bacon, IS associated with increased blood cholesterol and increased risk of heart disease so the new DGA’s limit saturated fat intake to less than 10% of total calorie intake.
Bonne Taub-Dix to the rescue again, “Less than 10 percent of calories per day from saturated fats. The Nutrition Facts label can be used to check for saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil.”
The recipes and road rules for slim and trim healthy eating in The Slim Down South Cookbook follow the new US Dietary Guidelines in a delicious and nutritious way.
How about starting with eating more vegetable based protein with a Slow Cooker Veggie Chili. A super food for the Super Bowl. Great for game day or any day!!!!
Here’s the recipe!
Slow-Cooker Veggie Chili
Corn, beans, and squash are known as the Three Sisters in Native American agriculture because they can be grown at the same time in the same soil. This tasty, easy recipe makes enough to feed you and up to 15 sisters.
Makes 16 servings
Hands-On 20 min.
Total 8 hours, 20 min.
4 medium carrots, diced (1 cup)
2 celery ribs, diced (½ cup)
1 medium-size sweet onion, diced (1¼ cups)
Vegetable cooking spray
2 (8-oz.) packages cremini mushrooms, quartered
1 large zucchini, chopped (2 cups)
1 yellow squash, chopped (1 cup)
2 Tbsp. chili powder
1 Tbsp. ground cumin
1 tsp. seasoned pepper
¼ tsp. salt
1 (16-oz.) can pinto beans, drained and rinsed
1 (16-oz.) can kidney beans, drained and rinsed
1 (15.5-oz.) can cannellini beans, drained and rinsed
What should Americans be eating today? Congratulations to those who say they’re trying to eat a better diet to lose some weight and improve their overall health.
As you’ve no doubt heard, the American diet could use some improvements to battle obesity and help prevent diet-related illnesses such as heart disease, diabetes and cancer. But what does a healthy diet look like these days?
Does it mean trading steaks on the grill for tofu and bean sprouts? Should salad bowls be bigger and ice cream bowls be banned? Are there clearly defined dietary devils and angels?
Addressing these questions is the job of the 2010 Dietary Guidelines Advisory Committee. It was established to update the 2005 Dietary Guidelines by taking a look at the latest and greatest nutrition research and then advising leaders at the U.S. Department of Agriculture and the U.S. Department of Health and Human Services (HHS) on what Americans should be eating today.
In its report, released this month, the committee concludes that, “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood, and they eat too much added sugars, solid fats, refined grains, and sodium.”
Translation: Spend more time exploring the produce section and less time eyeing fried chicken in the deli.
Get off the ‘soFAs’
Remember all the talk about “couch potatoes,” referring to sedentary habits that contribute to weight gain? Well now couches are joined by sofas! The 2010 Dietary Guidelines report warns that “SoFAS” (solid fats and added sugars) contribute about 35 percent of calories to the American diet for kids, teens and adults.
“Solid fats” refers to the fat in butter, cheese, stick margarine, vegetable shortening (oils that are hydrogenated to be solid at room temperature) and the fats in meats.
“Added sugars” doesn’t need much explanation, but don’t forget that includes soft drinks. The report states, “Reducing the intake of SoFAS can lead to a badly needed reduction in energy intake and inclusion of more healthful foods into the total diet.” So couches and sofas are out, but tables are in. The committee included advice to encourage the enjoyment of healthy food and pointed to the benefits of Mediterranean-style dietary patterns.
Translation: Set a table outside with platters of grilled fish and lemons, vegetables drizzled with olive oil and sliced melon for dessert; preferably with a view of the sea.
The 2010 ‘Uncle Sam Diet,’ if you will.The Dietary Guidelines Advisory Committee report: “Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds.”
Translation: Check out the vegetarian entrees on menus when dining out, even if you’re not a vegetarian, to increase intake of valuable nutrients including fiber and antioxidants. The report: “Increase the intake of seafood and fat-free and low-fat milk and milk products and consume only moderate amounts of lean meats, poultry and eggs.”
Translation: You don’t have to cut milkshakes or steaks from a healthy diet. Lean toward low-fat dairy and lean meats. For instance, from flank steak to top sirloin, there are 29 different cuts of beef that qualify as lean with less than 10 grams of fat per serving. The report: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients.”
Translation: Don’t waste calories on sugar-sweetened beverages and deep-fried foods. If you do, spend those calories wisely with smaller portions enjoyed less frequently.
The report: “Reduce sodium intake.”
Translation: Shaking a salt habit doesn’t have to mean suffering with bland foods. Add a world of healthy flavors with fresh herbs, dried herbs, spices, citrus, vinegars, salsas, garlic and mushrooms. Cooking techniques such as grilling, roasting and pan searing caramelize the natural sugars and proteins in foods to add flavor. The report: “Lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.”
Translation: Looks like we’d better go easy on the doughnuts and tortilla chips. To read the full report from the 2010 Dietary Guidelines Advisory Committee, go to www.dietaryguidelines.gov.