The U.S. Government has announced its latest dietary guidelines on the first Thursday of the New Year. In 2015, experts were recommending a healthy diet with limited sugar, salt, and saturated fats. They were encouraging the consumption of veggies and whole grains. The 2016 dietary guidelines are much stricter, offering a new perspective on sugar and cholesterol. Here is what you should know about this year’s recommendations:
Cut Down on Sugar
According to the 2016 dietary guidelines, sugar should not exceed 10 percent of your calories. This means you can have up to 50 grams of sugar a day on a 2,000-calorie diet. It may seem too little, but it’s actually twice the amount of sugar recommended by the American Heart Association. High sugar consumption has been linked to an increased risk of heart disease, cancer, diabetes, obesity, tooth decay, and metabolic disorders.
No Limit on Dietary Cholesterol
In 2015, health experts recommended no more than 300 milligrams of dietary cholesterol a day, which is the equivalent of two whole eggs. The new dietary guidelines set no limit on dietary cholesterol. However, they did mention that cholesterol consumption should be kept to a minimum since most foods that are high in dietary cholesterol are also rich in saturated fats. On the other hand, eggs and lean meat are safe and have no negative impact on blood cholesterol.
Eat Lots of Fruits and Veggies
The latest dietary guidelines recommend eating at least two and half vegetables and starches and two cups of fruit a day. These foods are packed with vitamins, minerals, fiber, and antioxidants that ward off diseases. Whole grains are considered healthy too, so be sure to include them in your diet.
Treat Yourself with a Daily Glass of Wine
This year, health experts suggest that drinking a daily glass of wine is harmless and can benefit your heart. The same goes for coffee, which has been shown to lower the risk of cardiovascular disease, Parkinson’s, and diabetes. To reap its benefits, drink three to five cups a day.
The new dietary guidelines also recommend a varied diet that suits your individual needs. Americans are advised to eat healthy fats, avoid trans fats, and limit salt to 2,300 milligrams per day.
