New Dietary Guidelines – Who Knew?!

NewsUpdate6As if there weren’t enough people in the world telling you what to eat – you’ve got your parents, you’ve got us… A few days ago, a panel of top nutrition experts submitted their report to the federal government, describing changes that they think would benefit the average American diet. Wait, what?! A group telling the government how they think I should eat – wait, what?! Well just hold your horses if this is the kind of thing that distresses you. These folks are no joke when it comes to nutrition recommendations.

The panel includes Frank Hu, professor of nutrition and epidemiology at Harvard’s School of Public Health; Marian Neuhauser of the Fred Hutchinson Cancer Research Center in Seattle, WA; and Alice Lichtenstein, the vice chairwoman of the dietary guidelines committee and a professor of nutrition science and policy at Tufts University. This is no group of average know-it-alls. When it comes to nutrition, they may actually know-it-all, or at least know that which is already known… The panel took a look at previous nutrition guidelines, pulled them apart, took in all the most recent research and the latest medical findings and you know what they want you to do? Eat more vegetables.

Yep. Eat your veggies people, and not so much of the other stuff, especially red meat, processed meat, and sugar. All that fretting about coffee? Keep your consumption in check and it might actually be good for you. All that worry about cholesterol? Again, stay out of the deep fat fryer and you’re probably just fine. But red meat, processed meat and sugar… yeah.

For the first time this committee looked not at particular nutrients (i.e. Vitamin D) but looked at the benefits and detriments of whole diets. Looking across your days, weeks, and months – what are you eating the most of? They’d suggest veggies, fruits, whole grains as a big part of that answer. Legumes, nuts and seafood also feature heavily as does lower fat dairy (why lower fat if the whole cholesterol thing is not an issue, but I won’t quibble as I don’t eat it). That’s a lot of really good things to eat if you ask me. I think I could live that way. Wait, I think I do mostly live that way. And for me, and I suspect for many other people, it is the mostly that matters here.

Changing the way we eat is often a question of shifting our ratios. Seeing a positive change in eating habits as an act of deprivation is a sure-fire way to experience a great deal of failure and frustration in my experience. Seeing a positive change in eating habits as a shifting of percentages (lowering meat and raising veggies) or as the opportunity to experiment with abundant foods that are new and exciting, now that’s something that motivates, and something that has a better shot of sticking. Here at the pantry we’ve never claimed to have a corner on the market of dietary advice. There are lots of good ways to go about improving the quality of what you eat and improving your health. When you line up all of that expert advice and look for commonality, it starts to look a lot like these recommendations from these very prominent physicians, which oddly enough also sounds a lot like our friend Michael Pollan (Food Rules: An Eater’s Manual): “Eat real food, mostly vegetables, not too much.”

If you’re inspired to get things going, feeling like just maybe you could feel better, we’d really be happy to help (see our E-Book: Baby Steps to Better Health: Winning the Battle with Junk Food for Families and Individuals for details). We’ve thought a lot about food. Actually, we’ve thought an embarrassing amount about food. We’ve changed, and are still changing. You can too, if you want. The great thing about it is you get at least three chances every day to try to get it right. Eat well, be well friends!

More about the panel and their findings here and here.

Go Back Jack – Baby Steps Check In

You go back Jack, do it again.

So says Steely Dan.  And so says the Baby Steps approach to healthy eating.

How are you coming along?  Successes?  Failures?

Build on the successes & Learn from the failures, and most importantly, do it again.

Make that choice again.

Making changes can be much easier with a buddy.  Do you have a friend or relative (or maybe you’re lucky and have both in one like my Little Sis) who would like to eat healthier and look and feel better?  Why not share the Baby Steps with him or her.  Tell your Buddy what you are doing and invite them to come along.  You can even post our Baby Steps button on your blog and invite friends that way.  (The link is on the sidebar).  The more the merrier and the more people eating healthier, the cheaper and more plentiful healthy food will become… in restaurants & schools, at events & practices and in the grocery store.  But it has to start with us, in our homes, in our pantries and in our refrigerators.

And now is a great time to re-check Baby Steps #1 & #2

Baby Step #1 –The ol’ Switcheroo.  What did you switch?  I switched apple butter for maple syrup on breakfast foods.  I’ve had some successes and a couple of failures… but the apple butter is in the fridge and I’ll have more chances to make the switcheroo.  Time for another switcheroo?  Did you find something in your pantry that you know you should live without?  We found too many chips.  We get the ‘healthier’ versions when they’re on sale (by this I mean natural ingredients, good oils, low calorie doesn’t mean healthy, i.e. read the labels), but we’ve begun mixing in more triscuits when making a snack of chips and also substituting popcorn.

Baby Step #2 – Be Fearless, Be Honest

Be conscious of what you are eating and why you are eating it.  Is it for comfort?  Is it for convenience?  Is it for cost?  What can you switch or eat less often on the list of things you know you’d be better off without.  And again, it’s often time to go back to Baby Step #1.  Switching, not losing.  Replacing, by type of food and by function (comfort, convenience, cost).

If you haven’t checked on your pantry yet… give it a go.  Here’s a refresher for Baby Step #3.  Below I’ll give you some links to recipes Little Sis and I use with our standard pantry items.

Brown rice: Sweet potatoes and brown rice for breakfast?  Yes!

Brown rice and lentil casserole dirt cheap and kid friendly
Stir fry using rice
Lentil and oat ‘neatloaves’
quinoa main dish called kichadi – lots of room for variety!
another quinoa main dish with whatever veggies you’ve got : When time runs out on dinner
My personal favorite sweet substitute – Brownie Bites and
an awesome sauce Little Sis came up with that will dress up whatever you’ve got!  Pasta, grains, meat, veggies.  Fabu Asian Peanut sauce

Please feel free to search our site, send us questions, ask us for encouragement.  We’d love to keep your toes pointed in the right direction while you take those Baby Steps towards healthier eating.  You might be behind us, or you might be in front of us but we’re all on the road together so make sure to wave and smile.