Bethlehem Lutheran Church

The standards for exercise and nutrition have changed. The following is a list of those changes. Dietary Guidelines for Americans is published jointly every 5 years by the Department of Health and Human Services and the Department of Agriculture.

The Guidelines provide science-based advice to promote health and to reduce risk for major chronic diseases through diet and physical activity. Major causes of disease and mortality in the United States are related to poor diet and a sedentary lifestyle.

Some specific diseases linked to poor diet and physical inactivity include cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers. Poor diet and physical inactivity, are the most important factors contributing to the increase in overweight and obesity in this country.

Recommendations are grouped under nine inter-related focus areas. It is important to remember that these are integrated messages that should be implemented as a whole. Taken together, they encourage most people to eat fewer calories, be more active, and make wiser food choices. All recommendations should be used together in the context of planning an overall healthful diet. However, even following just some of the recommendations can have health benefits. Here are some highlights of the newly revised guidelines.

CALORIES - Balance calories between the amount you eat and the amount of energy you burn.

PHYSICAL ACTIVITY - 30 minutes of exercise on most days of the week is the minimum. The new recommendations for losing weight is 60-90 minutes per day. Include cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

NUTRITION - Eat a variety of foods that are high in nutrients and low in saturated and trans fat, cholesterol, added sugars and salt.

FRUITS AND VEGETABLES - Eat at least 4 ½ cups of fruits and vegetables a day.

FATS - Keep trans fat as low as possible. Get no more than 10 percent of your calories from saturated fat and no more than 300 milligrams of cholesterol daily.

CARBOHYDRATES - Eat fiber-rich fruits, vegetables, and whole grains often. Eat and drink little added sugar and caloric sweetener.

SALT - Limit salt to about 1 teaspoon per day.

ALCOHOL - If you drink alcohol, do so in moderation, about one drink per day for women and up to two drinks per day for men.

FOOD SAFETY - Clean hands, food contact surfaces, and fruits and vegetables. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

If you have any questions, please call Diane Waarvik 612.312.3405.