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Eating Better for Weight Loss

 

 

Dietary Recommendations

The Health and Human Service Agency produces a US dietary guideline every five years.  The latest guidelines were published in 2015 and run through 2020.  An alarming number of Americans are experiencing health issues directly related to poor eating habits.  Diabetes and heart disease are two of the most prolific.  And both can be held in check by eating better and maintaining a healthy weight.

The following excerpt is from the Health.Gov and shows the basic recommendations:

Liquids

Staying hydrated is essential in keeping the body vibrant and young.  When the body is thirsty, there can be detrimental consequences to the kidneys and heart.  Water intake also makes the skin look firmer, which can lead to a younger appearance.  Who doesn’t want to look younger?

Carbohydrates

There sure has been a lot of negative publicity about carbohydrates.  Pasta, fruit, bread, and sugars fit into this category.  In the recent past diets like Adkins have advocated for no carb consumption.  Today, research has shown that there is such a thing as a healthy carb.  Our bodies need carbohydrates to feel full and satisfied.
A list of Good Carbs are:
•    All green vegetables
•    Whole fruits such as apples, strawberries, and blueberries
•    Nuts
•    Seeds
•    Whole grains

Sugar

My body treats sugar as an addiction.  If I eat one cookie, it won’t be long until I eat the entire bag.  White sugar is considered to be empty calories, and the body does not know how to process the calories.  The Food and Drug Agency recommends no more than 25 grams of sugar in a day.
Directly related to sugar intake, diabetes is one of the top diseases in America today.  Diabetes is even found in many children today.

Fat

Probably one of the biggest changes in the 2015 Dietary Guidelines is the usage of fats.  Before 2015 it was commonly believed that the Low-Fat Diet was critical in losing weight.  Americans went overboard in limiting all fat.
Fat is essential in maintaining a healthy weight.  A person should eat between 20% and 30% of their daily calories from fat.   Diets should contain less saturated fats and should include fats such as avocados, dark chocolate, and extra virgin olive oil.