What You Should Know About Dietary Recommendations

diet and weight loss

Wrapping one’s mind around diet nutrition can sometimes be confusing. For instance, a 120-pound fifteen-year-old girl will not need as many calories as a 220-pound twenty-five-year-old man. To further confuse matters, that 120-pound fifteen-year-old girl’s 150-pound peer of the same age will need more calories. A fifteen-year-old girl with juvenile diabetes will have an entirely different set of nutritional needs as well. Online, there are many resources and tools to help the average American figure out what his or her dietary needs are, depending on height, weight and level of physical activity.

The “2005 Dietary Guidelines for Americans” are the most current recommendations for diet nutrition, at least until the 2010 edition comes out. According to the guidelines, a “healthy diet” is one that is full of fruits, vegetables, whole grains and low-fat dairy products, including lean protein like poultry and fish, beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, sodium and sugar. Consumers are encouraged to make smart choices and eat a wide variety of foods, while staying within the caloric needs for their height and weight. Each day, Americans should be consuming calories, amino acids, essential fatty acids, minerals and vitamins. While requirements change for people depending upon their size and level of physical activity, the average person consumes around 50 grams of fat and 2,000 calories per day to remain at a stable weight.

The Atkins diet demonizes starches and emphasizes low carb intake, however Americans can make intelligent dietary decisions by modifying the type of carbs consumed. For instance, whole grain bread and cereals are a healthy source of carbohydrates. Instead of tortilla chips, French fries and pastries, one could try pretzels, popcorn and baked potatoes. Fat-free sour cream, mustard, low-fat mayo, butter substitute spread and non-fat milk are good toppings for your carb choices. Even vegetables can be unhealthy if they’re not cooked properly. Instead of frying them in olive oil, try steaming them or eating them raw. Instead of full-fat salad dressing, try low-fat. A splash of vinegar or lemon juice and some fresh garlic can really zip up a veggie serving and help you lose weight.

Some people wonder, “What about diet pills? Are they safe? Do they work?” The short answer, according to Redbook Magazine, is yes. In some instances, drugs like fen-phen and ephedra have helped people lose weight but with dangerous side effects, such as mood swings, nausea, anxiety, hypertension and even addiction. Two new drugs on the market are Alli, which is a drug blocking fat absorption and Zimulti, which helps you slim down and lower cholesterol. Both offer safer alternatives that work. People who take Alli ($54 for the starter kit) are able to block about 100 to 200 calories per day and lose 50% more weight than those who aren’t on it. What is the downside? Loose, oily stools and possibly a lack of Vitamin A and D. Zimulti reduces insulin and appetite and helped dieters lose two-and-a-half more times the weight than those who were not taking it. The downside is that many people taking it experienced anxiety and/or depression. The best way to lose weight is the old-fashioned combination of diet and exercise, although these little pills can help severely obese individuals who feel they need that extra head start.

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