'Make every bite count'

Now that new guidelines for Americans' nutrition have been released, will people actually follow them? Two area dietitians weighed in, taking a look at the government's recommendations and offering advice for how to change your own diet to improve your health. The United States Department of Agriculture and Department of Health and Human Services released its dietary guidelines for Americans at the very end of 2020. The guidelines, updated every five years, spell out recommendations for how Americans should eat in order to become, or stay, healthy. Jeanna Haggard, assistant professor of nutrition and dietetics at Bluffton University, said the dietary guidelines have in the past seemed too complicated for the average consumer. "This set seems less complicated … more consumer-focused" and, therefore, perhaps easier to put into action, Haggard said. And, she noted, this is the first time that guidelines are given for specific life stages, from birth to older adults. This is significant because "needs are different" as we age. "The earlier that we can intervene," the less likely a person will have chronic disease as an adult, she said. Rachel Niermann, a registered dietitian with Blanchard Valley Health System, also said people have different nutritional needs at different life stages. And there is a section in the guidelines devoted to the nutritional needs of pregnant and lactating women, she said. She noted that the guidelines emphasize the message, "Make every bite count." "We always tell people, calories are like money," and it doesn't make sense to spend a lot of them and get very little back in return, Haggard said. "Alcohol costs you a lot of calorie dollars." And Niermann noted that the guidelines don't say you need to totally eliminate alcohol, but do point out the need to eliminate binge drinking, and call for sticking to no more than one drink per day for women and two per day for men. While in the 1980s children were taught that the "four food groups" include meat as one of the groups, the dietary guidelines have changed over the years. The current guidelines call for eating "protein foods", which includes meats, poultry, seafood and eggs, but also nuts, seeds and soy products. Beans, peas and lentils "may be thought of as either a vegetable or a protein food," the guidelines state. Niermann said beans, seeds and nuts provide protein, but also vitamins and minerals — and fiber, something most Americans don't get nearly enough of. She said eating a variety of foods is key. Haggard said that, in general, consumers need more hands-on workshops and programs to learn to feed themselves healthy foods — or to learn how what they purchase in the grocery store may be connected to their disease states. She said many people work long hours and "a lot of generations" now are "pretty far removed from that home-cooked meal. … We're all time-crunched." Haggard knows there is a demand for this education among the public. Bluffton's dietetics students hold a "lunch and learn" series and it's usually standing room only, she said. (This year, the series will be held on Zoom, which means there is not a limit on how many can attend. If you're interested in watching their cooking demonstrations, have a nutrition question you'd like them to answer, or want to be on the mailing list, email her at haggardj@bluffton.edu.) "People know that it's important," she said, but they just may need to know how to put it into action. She said she tells her students that, although they may be studying the science, down to the molecular level, of what a nutrient does in a person's body, what they'll need to do with their patients is give them a "blueprint." "You have to teach people skills — not knowledge," she tells them. Niermann advocated making small changes to try to improve your nutrition. You don't need to worry that every bite must be "perfect," but try to think about whether what you're eating is helping you meet your health goals. When it comes to making changes, "I always encourage looking at your reason why," Niermann said. Maybe you want to have more energy to keep up with your children, or you want to live longer. And, while some people can handle a complete overhaul, most people burn out if they make too many big changes at once, so start small, she said. Measure out the creamer rather than pouring a lot into your coffee, or drink sparkling water instead of pop. She also advocated having a support system as you make changes. If it's someone's birthday, you will probably eat cake, and that is OK, Niermann said. "We're all human." She encouraged parents to pay attention to "teaching moments" around food as their child grows up. It may take several tries of being exposed to a new type of food for a child to warm to it, but don't give up, she said. It's important that children learn to eat a variety of different foods from a young age. Haggard said she'd like to see the current guidelines — which say 15% of calories can come from sugar or saturated fat — lowered. Sugar is "one of the most addictive foods" out there, she said, and most people aren't aware of how much they're consuming. "We'd be shocked how much sugar is in barbecue sauce, ketchup, salad dressing," she said, adding that eliminating processed and fast foods will help you limit sugar. And, she said, eliminating sugar and salt are "probably the two best ways to feel better" — not just to avoid long-term health problems down the line, but to feel like a different person within a few days. Haggard said she likes that dietitians now focus more on what a person should add to their diet, as opposed to what they should take out of it. And she said winter may be the best time to add more vegetables to your diet. After all, "you can hide almost anything in soup." In the summer, she recommends picking out a vegetable to grill along with your meat, with half the grill filled with meat and half with vegetables. Niermann said Blanchard Valley Health System also has an outpatient dietitian who can work with patients one on one. The dietary guidelines can be read at https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf Arthurs: 419-427-8494 saraarthurs@thecourier.com