Dietary Recommendations

Most of us already know what we are NOT supposed to eat, but just for the record, according to the U.S. Senate Select committee:

1.  Increase consumption of fruits, vegetables and whole grains.

2. Decrease consumption of meat, and increase consumption of poultry and fish.

3. Decrease consumption off foods high in fat.

4. Substitute nonfat milk for whole milk.

5. Decrease consumption of butterfat, eggs and other high-cholesterol sources.

6. Decrease consumption of sugar and foods high in sugar content.

7. Decrease consumption of salt and foods high in salt content.


In other words, LESS meat and animal fats, sugar and salt, and MORE fruits, vegetables, and fiber.

We know it’s hard to do this, your first instinct is to feel that it’s like, okay, no more yummy stuff, and only the yucky stuff.  But, have faith, this is NOT true.

It’s a conditioned reaction created by media, habits from youth, and public perception that you can overcome.  Healthy foods CAN be yummy!

The trick is to consciously remind yourself that there are some incredibly delicious foods out there that are also good for you!  I know it’s hard to believe, but if you begin to search for those foods that you like AND are healthy, you can build a collection of recipes and dishes to reinforce the “new” idea (new to your deep subconscious that does not want to listen), that giving up “bad” foods is equivalent to suffering and even self-deprivation or suffering.

Step one in changing your lifestyle to be healthier:  Be aware of the foods you come across that are healthy and add them to your box of goodies (that is, food that is good for you, not cookies!).  Even if it’s a certain fruit, make a recipe card, write the name of the fruit on it and drop it in your box.)

Change does not happen overnight, but it seems to be easier if you start with baby steps, one step at a time.




Dietary Goals

The U.S. Senate Select Committee on Nutrition and Human Needs

Six specific dietary goals have been established for the United States:

  1. Increase consumption of complex carbohydrates (fruits and vegetables).
  2. Decrease consumption of simple carbohydrates (sugars, white bread).
  3. Reduce overall consumption of fats (animal fat from meat, oils, shortening).
  4. Specifically, consumption of saturated fats should account for about 10 percent of your total energy intake; that should be balanced with an equal intake of polyunsaturated and monounsaturated fats.
  5. Reduce cholesterol consumption to 300 mg per day (1 large egg is approximately 210 mg and a 3 ounce piece of LEAN red meat is about 80 mg….but remember 3 ounces of meat is SMALL).
  6. Drastically reduce salt consumption to about 3 grams per day (This is a very small amount).

So, how do you achieve these goals without your family going crazy?

Here are some tips that you can utilize in your family’s diet to help you and your family meet the U.S. nutritional goals:

  1. Broil or roast meats and fish instead of frying or baking.  (You can poach fish.)
  2. Use a “No Trans Fat” butter substitute such as Smart and Balanced.
  3. Use skim milk instead of whole milk or buttermilk.  Suggestion:  If your children are raised on skim, they will grow up to be adults that prefer it!
  4. Use bran or sesame-seed toppings instead of bread crumbs.  You can always easily make bread crumbs from whole-grain breads.
  5. Season with spices, not salt.  Use oregano or thyme instead.  Cayenne is good for you and spices up a dish.
  6. Use vinegar or lemon juice with spices instead of heavy oil salad dressings.
  7. Serve fresh fruits or yogurt instead of puddings and pies.
  8. Use fresh fruits to make your shakes rather than serving sugared sodas.
  9. Serve whole-wheat breads instead of white refined-flour breads.
  10. Buy tuna packed in water, not oil.
  11. Don’t overcook vegetables.  Vitamins are lost in cooking; the fresher vegetables smell, the more nutritious they are.
  12. Don’t peel potatoes, cucumbers, apples, pears and so on.  The skin is fiber, and the added bulk is good for your digestive tract.
  13. Keep nutritious snacks handy.  Raisins are advertised as “nature’s candy,” and other fruits such as pineapples and strawberries would satiate any sweet tooth.
  14. Let children snack on sunflower seeds and nuts rather than on sweet cookies.
  15. Remove the sugar bowl.  If you must use sugar, buy raw sugar.
  16. Don’t baste meats or other foods with butter; use sesame oil.  Dip barbecue brush in it and baste as usual.
  17. Use yogurt instead of sour cream in recipes.
  18. Before serving chicken, turkey, or duck, remove the skin.
  19. Trim all excess fat from beef.
  20. Buy kosher brands of hot dogs or bologna.  These are made from beef, not pork, and are generally less fatty than other brands; they also don’t contain additives.

These are some general basic tips you can easily do to start off a healthier lifestyle!