The old familiar food pyramid is about to get a slight makeover. When the refined food guide pyramid and new dietary guidelines are unveiled this January by the 2005 Dietary Guidelines Advisory Committee (appointed by the Departments of Health and Human Services and Agriculture), we will start changing the way we think about eating and exercising.

"The new guidelines place more emphasis on watching caloric intake and eating more whole grains, fruits, vegetables and dairy products," says Dr. Deanna Hoelscher, associate professor of Behavioral Sciences and director of the Human Nutrition Center at the University of Texas School of Public Health at Houston.

Fuzzy Math

We've all seen this equation before - the mathematics of proper nutrition and physical fitness. Add more fiber. Subtract more salt and sugar. Add more fruit and vegetables. Add in more daily exercise. With all the adding and subtracting, it's hard to tell what 'less' and 'more' actually mean.

Too many carbohydrates can increase calories, and lead to obesity. Too few carbohydrates can also be problematic. And too much fat in the diet can equal too many calories. The key is lowering your caloric intake, Hoelscher says, no matter where the calories come from.

The Nutritional Value Debate

Count calories carefully. Use fats, oil and salt sparingly.
Choose carbohydrates wisely.

"It's important to watch how many calories you take in," Hoelscher explains. "When you lower caloric intake and don't add fruits and vegetables to your diet, you leave out important nutrients."

Carbohydrates like sugar are a sticky subject. Refined sugars found in candy and sweetened drinks are not only high in calories, but also lack vitamins, minerals and fiber. The carb-counting craze has made us much more conscious about sugar intake. What's all the fuss about sugar where diets are concerned?

"Sugary soft drinks are high in calories and do not contribute any other nutrients to your diet. For example, a 12-oz cola contains 150 calories, and that's a lot, especially if you drink a few a day" Hoelscher says. "If you lower your consumption of these beverages consistently over time, you can keep excess weight off and perhaps even lose weight."

Hoelscher adds that no matter how you lower calories, be sure your diet includes foods from the major food groups so you don't miss out on important nutrients.

Stand, Walk.Move!

We roll out of bed, sit down on our way to work, ride the elevators to our offices, sit at our desks, then reverse the entire sedentary process. Somewhere in there, we eat three meals.

"We live in an environment that has engineered out physical activity," Hoelscher says. "We sit down to watch TV, use the computer and drive. Take some time to get out and walk or stand. Do chores around the house. Just move. And be sure to watch those calories."

Hoelscher says it's all about changing our inactive lifestyle to an active one. She suggests you exercise 60 to 90 minutes a day to avoid weight gain or even lose weight.

Let Your Pyramid Be Your Guide

Remember the four food groups your mother used to talk about? The Food Guide Pyramid has taken its place over the years. Here's what the current pyramid looks like:

Proposed 2005 Dietary Guidelines

• 5-13 servings of fruits and vegetables, rather than the 5-9 now.
• Eat 2 servings of fish per week, especially those high in Omega 3 fatty acids, to reduce risk of heart disease.
• Adults should limit sodium to less than 2300 mg. per day.
• Increase consumption of whole-grain foods.
• Most people should drink three cups of nonfat or low-fat milk a day. Add 30-60 minutes of moderate activity on most days of the week.
• Eat a variety of foods from the basic food groups while staying within energy needs.
• Control caloric intake to manage body weight.
• Don't focus on carbohydrates, protein or fat.
• Be physically active daily.
• Increase your daily intake of fruits and vegetables, whole grains, and low-fat or skim milk and skim milk products.
• Choose fats wisely and avoid trans fats.
• Drink alcoholic beverages in moderation.
• Choose and prepare foods with little salt.
• Keep food safe to eat.

Experts Issue Report on 2005 Dietary Guidelines:
The 13-member 2005 Dietary Guidelines Advisory Committee has released its recommendations, which will serve as the basis for the Sixth Edition of Nutrition and Your Health: Dietary Guidelines for Americans due out in January 2005. First published in 1980, the Dietary Guidelines are reviewed, updated and released every five years. You can read the report at www.health.gov/dietaryguidelines.

Tonight's Menu:

A deck of cards, a tennis ball and a quarter.
Sometimes, a deck of cards helps us understand serving sizes better than ounces and grams. Jeanne Martin, Ph.D., director of the Dietetic Internship Program at the UT School of Public Health at Houston suggests using these single portion visual aids to guide you through the "how much is too much" riddle:

• Nickel ( diameter)  2 oz. of dry spaghetti = 1 cup cooked spaghetti
• Tennis Ball = 1 cup cooked rice (3 servings) or 15 grapes
• Baseball = 12 oz. potato or 1 cup cold cereal
• Deck of playing cards or palm of a woman's hand or computer mouse = 3 oz. of meat
• 1 inch Wood Cube: = 1 oz. cheese
• Compact Disk (CD) Case = 1 slice of bread
• Matchbook = 1 tbsp. of oil, salad dressing or mayonnaise
• Thumbnail = 1 tsp. of margarine
• Martin also says that a large piece of fruit, such as a whole grapefruit, can equal 2-3 servings of fruit

Portion sizes provided by NASCO, an education company(www.enasco.com): The Single Portion Size Averages and Guides (VISUALS)

Last Updated: 11-19-2005

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