Grocery
store shelves and restaurant menus are often crowded with foods
containing solid fats, added sugars and high levels of sodium.
During National Nutrition Month®, the Academy of Nutrition and
Dietetics (formerly the American Dietetic Association) is
helping Americans understand how to get the most nutrients they
need from the foods they eat, all surrounding this year's theme:
"Get Your Plate in Shape."
"When people eat foods that have added sugars and solid
fats, they are consuming extra calories they don't need,"
says registered dietitian and Academy Spokesperson Angela
Ginn. "These 'empty calories' are found in a number of foods
and drinks and offer little-to-no nutritional benefits."
Foods high in solid fats (like sausage, shortening and
cream) and added sugars (such as regular soda and pastries)
should be considered occasional treats rather than regular
options. Eating these foods on a regular basis can cause you
to consume more calories than your body needs in one day.
"Replace these foods with nutritionally sound choices, like
fruits and vegetables, whole grains, lean protein and
low-fat dairy," Ginn says. "Eating occasional treats is
okay. Just make sure to balance out those treats with
healthier options and get plenty of exercise."
In addition to limiting foods high in solid fats and added
sugars, consumers should also be aware of high levels of
sodium in foods, especially pre-made options like frozen
meals and canned soups and vegetables. Foods containing high
levels of sodium are contributors to high blood pressure,
heart disease and stroke.
"The 2010 Dietary Guidelines for Americans recommend
consuming only 2,300 milligrams of sodium per day, which
is about one teaspoon of salt," Ginn says. "While
meeting this recommendation may seem hard at first,
choosing foods that are lower in sodium is one big step
you can take towards meeting this goal.
-Reprinted with permission of the Academy of Nutrition
and Dietetics.
www.eatright.org.
