Yesterday I summarized the 2010 Federal Dietary Guidelines for Americans. The Guidelines are organized into five chapters that present science-based recommendations to promote health and reduce the risk of diet-related chronic disease.
Below are the overarching recommendations:
- Balancing Calories to Manage Weight
- Foods and Food Components to Reduce
- Foods and Nutrients to Increase
- Building Healthy Eating Patterns
- Helping Americans Make Healthy Choices
This article focuses on the first recommendation: “Balancing Calories to Manage Weight.” The central idea is that while we cannot change the calories required for basic metabolic functions, we can control how many calories we consume through food and drink and how many we expend through physical activity. The Guidelines encourage greater awareness of eating and activity patterns so people can make informed choices about what and how much they consume and find opportunities to be more active.
The recommendation responds to the obesity epidemic and the resulting calorie imbalance affecting many Americans. The following comparison illustrates how obesity prevalence has risen over the past three decades:
early 1970s — Now
Children ages 2–5: 5% — 10%
Children ages 6–11: 4% — 20%
Children ages 12–19: 6% — 18%
Adults: 15% — 34%
The increases among children are particularly alarming: obesity in 6–11 year olds has multiplied fivefold, and rates among 12–19 year olds have tripled. Obesity raises the risk of conditions such as type 2 diabetes, heart disease and some cancers. Increasingly, obese children are found to have high cholesterol, hypertension and type 2 diabetes.
The Guidelines urge people of all ages—children, adolescents, adults and older adults—to achieve and maintain a healthy weight. For children and adolescents the emphasis is on balancing calories to support growth without promoting excess weight gain. There are additional recommendations for women planning pregnancy, during pregnancy, and for adults 65 and older. For assessing healthy weight ranges, the Guidelines suggest using BMI (Body Mass Index) as a practical tool.
The Guidelines identify environmental factors that contribute to rising obesity: changes in the food supply, a sharp increase in added fats, oils, refined grains and caloric sweeteners, larger portion sizes, and more foods eaten away from home. Grain-based desserts (cakes, cookies, donuts, pastries) are cited as a leading source of calories for children, adolescents and adults. At the same time, the growth of fast-food outlets and shifts in transportation and technology have promoted more sedentary lifestyles.
To manage calorie balance the Guidelines recommend focusing on two components:
- Calorie balance through food and beverage choices
- Calorie balance through physical activity
Practical suggestions for managing calorie intake include:
- Understand individual calorie needs (the Guidelines include estimated calorie requirements for weight maintenance based on age, sex and activity level)
- Increase whole grains, vegetables and fruits
- Reduce sugar-sweetened beverages
- Monitor 100% fruit juice intake for children and adolescents, especially if overweight or obese
- Limit calories from alcoholic beverages for adults
- Favor naturally occurring carbohydrates from whole grains, beans, vegetables and fruits—especially high-fiber choices—and limit refined grains and added sugars
- Choose nonfat, low-fat or lean protein sources, particularly to reduce saturated fat intake from some animal products
- Emphasize monounsaturated and polyunsaturated fats found in seafood, nuts, seeds and plant oils
For calorie balance through activity, the Guidelines reference the 2008 Physical Activity Guidelines for Americans and offer these general targets:
- Adults should aim for about 150 minutes per week of moderate-intensity aerobic activity to achieve and maintain a healthy weight
- If needed, adults can gradually increase activity minutes and reduce calorie intake to reach calorie balance and a healthy weight
- Children and adolescents (6 years and older) should get 60 minutes or more of physical activity each day
- Children ages 2 to 5 should engage in active play several times a day
Resources:
Adult BMI Calculator
Child and Adolescent BMI Calculator