Dietary Guidelines for Americans 2010

 

The Dietary Guidelines for Americans, 2010 was released on January 31, 2011 and challenges Americans to the following 3 major goals:

• Balance caloric intake with physical activity in order to manage weight
• Consume more nutrient dense foods such as fruits, vegetables, legumes, whole grains, and lean meats/fish
• Consume fewer foods with saturated fats, trans fats, added sugars, sodium, cholesterol and refined grains

The Dietary Guidelines for Americans, 2010 also includes 23 key recommendations for the general population and 6 additional key recommendations for specific population groups, such as pregnant women. These recommendations are intended to guide people in making decisions on nutrition in order to educate them on what foods help to make up a healthy diet (DGFA, 2010).

How fats, proteins, and carbs are digested

 

Our digestive system is a miraculous set of processes that takes the food we need to survive and converts it into energy, sorts and delivers nutrients and gets rid of what's left over or is unneeded. Each of the following macronutrients is digested a bit differently and each have their own unique benefits to the body. 

 

Fats - Foods containing fats provide concentrated energy and essential nutrients needed by all body tissues. Digestion of fats begins as it enters into our mouth, however due to the composition of fat, it really doesn't really change form until it gets to the small intestine where it is mixed with bile to be emulsified. Then, fat digesting enzymes break the fats down even more so that they can become absorbable, while staying separated into emulsified balls. After this the absorption phase begins with the fat lipids moving through a watery layer of mucus that coats the digestive tract lining. Finally, the bile delivers the fats to the intestinal villi cells absorptive surfaces that are waiting to absorb them. Most of fats is absorbed by the body, and what cannot be immediately used for energy is stored for another time. While there are some good fats that are essential to good health, such as polyunsaturated fats that occur in foods such as fish, avocados and olive oil which reduce cholesterol and allow for the creation of essential fatty acids in the system that prevent cancer, contribute to healthy cell membranes, and aid brain function and vision. Bad fats are saturated fats found in common foods such as burgers, cheese, fries, pizza, and butter, for example, which are associated with serious diseases such as cardiovascular disease (Deville, 2010).   

 

For recipes using good fats click the link below:

 

http://www.mayoclinic.org/healthy-lifestyle/recipes/low-fat-recipes/rcs-20077196

 

Proteins - According to Nutrition Concepts and Controversies: The Proteins and Amino Acids "proteins are amazing, versatile, and vital cellular working molecules" that feature a structure which makes them able to perform many vital functions throughout the body. Digestion of protein really doesn't begin until it gets to the stomach, other than being chewed. In the stomach an acid is produced that is potent enough to begin to digest the protein in the food, flowed by the enzymatic digestion. As the food moves into the small intestines the proteins get broken down again into amino acids, dipeptides, and tripeptides (2014). It is important that people get enough but not too much protein from wholesome sources such as fish, beans, nuts, eggs, and lean meats. Over consumption of protein rich foods such as meat and dairy will result in obesity (2014).

 

 

Carbohydrates - Carbs can be observed in many forms but are mainly found in starchy foods such as pasta, rice, and bread, as well as in beverages, such as sodas and fruit juices. Carbohydrates represent one of the most important source of energy for the body, and are essential for a balanced diet. Because the body can't do anything with carbs as a whole, in order to digest the body begins breaking them down into sugars, or glucose. Carbs get used after absorption not only for energy but also for healthy cell functions (Sizer & Whitney, 2010).

 

Fiber is very beneficial to the body for more than one reason. Fiber decreases intestinal transit time and increases stools bulk,  reduces blood cholesterol levels,  and reduces postprandial blood glucose and insulin levels (Lunn & Buttriss, 2007). Adequate levels of fiber are essential for overall health and well being.

 

Resources:

 

DeVille, K. (2010). Trans Fat Bans and the Dynamic of Public Health Regulation.  American Journal of Bioethics, 10(3), 46-49.  Retrieved from EBSCOhost.

 

Lunn, J. & Buttriss, J. (2007). Carbohydrates and dietary fiber.  Nutrition Bulletin, 32(1), 21-64.  Retrieved from EBSCOhost.

 

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage Learning.