by Lori Wuellner
The new 2015-2020 Dietary Guidelines for Americans were recently released and they include three main chapters.
1- Key Elements of Healthy Eating Patterns
2- Shifts Needed to Align with Healthy Eating Patterns
3- Everyone Has a Role in Supporting Healthy Eating Patterns
The chapters are built around five guidelines.
1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce risk for chronic disease. (A Healthy Eating Pattern includes all foods and beverages within an appropriate calorie level…in moderation)
2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.
3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.
4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.
5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.
The Dietary Guidelines also include “Key Recommendations” with more details on what makes up healthy eating patterns.
• Consume a healthy eating pattern that accounts for all food and beverages within an appropriate calorie level.
A healthy eating pattern includes:
o A variety of vegetables from all of the subgroups— dark green, red and orange, legumes (beans and peas), starchy, and other
o Fruits, especially whole fruits
o Grains, at least half of which are whole grains
o Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
o A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products.
o Oils
• A healthy eating pattern limits:
o Saturated and trans fats, added sugars, and sodium.
o Consume less than 10% of calories per day from added sugars
o Consume less than 10% of calories per day from saturated fats
o Consume less than 2,300 milligrams (mg) per day of sodium
• If alcohol is consumed, it should be consumed in moderation – up to one drink per day for women and up to two drinks per day for men – and only by adults of legal drinking age.
(Source: http://www.choosemyplate.gov/snapshot-2015-2020-dietary-guidelines-americans)
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
The following breakfast or brunch recipe is the perfect combination of healthy whole grains and plenty of fruits and fits well into the Dietary Guidelines recommendations.
Oatmeal Pecan Waffles (or Pancakes)
For waffles:
1 cup whole-wheat flour
½ cup quick-cooking oats
2 tsp baking powder
1 tsp sugar
¼ cup unsalted pecans, chopped
2 large eggs, separated (for pancakes, see note)
1½ cup fat-free (skim) milk
1 Tbsp vegetable oil
For fruit topping:
2 cups fresh strawberries, rinsed, stems removed, and cut in half (or substitute frozen strawberries, thawed)
1 cup fresh blackberries, rinsed (or substitute frozen blackberries, thawed)
1 cup fresh blueberries, rinsed (or substitute frozen blueberries, thawed)
1 tsp powdered sugar
Directions
1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.
3. Combine egg yolks, milk and vegetable oil in a separate bowl, mix well.
4. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites into batter (for pancakes, see note below).
6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. (A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside.) (Or make pancakes)
7. Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.
Tip: For pancakes, do not separate eggs. Mix whole eggs with milk and oil, and eliminate steps 4 and 5.
Nutrition Information (per 3 small, 2-inch, or 1 large, 6-inch waffle or pancakes)…calories 340, total fat 11 g, saturated fat 2 g, cholesterol 107 mg, sodium 331 mg, total fiber 9 g, protein 14 g, carbohydrates 50 g, potassium 369 mg
(Source: Deliciously Healthy Family Meals, https://healthyeating.nhlbi.nih.gov/)