New Dietary Guidelines Offer Food for Thought

The latest dietary guidelines emphasize the importance of calorie control and increased physical activity. Here are some specific guidelines:

• Focus on fruits — fresh, canned, or frozen. A 2,000-calorie diet should include 2 cups, or four servings, of fruit every day. For example, your daily consumption could be one orange, one small banana, and ½ cup of dried apricots or peaches.



• Vary your vegetable intake. Include 2½ cups, or five servings, of vegetables each day. Include dark green veggies such as broccoli.



• Consume calcium-rich foods. Shoot for 3 cups of low-fat or fat-free milk or 4½ ounces of yogurt and/or low-fat cheese.
• Target whole grains. Eat at least 3 ounces — or three servings — of whole grains.



• Incorporate lean protein. Prepare lean meats and poultry by baking, grilling, or broiling. Also, seek out a variety of protein sources such as beans, peas, nuts, seeds, and fish.



• Limit sodium to less than 2,300 milligrams (mg) a day.

Step Up Activity Level
The guidelines stress that at least 30 minutes of moderate-intensity activity can help lower your risk for chronic diseases, such as type 2 diabetes, heart disease, high blood pressure, and certain cancers. Adults seeking to manage their weight should get 60 minutes of moderate- to vigorous-intensity activity on most days of the week — without exceeding required calorie intake.

Another Reason To Get Your Grandkids Off The Couch

Exercise may combat depression in children, suggests a new study. Seventh- and eighth-grade boys and girls who stepped up their physical- activity levels lessened their symptoms of depression over a two-year period. It’s not clear whether there’s a direct causeand-effect relationship between exercise and a lower risk for developing depression. But the results of this study are encouraging, and they warrant further research, say the authors. Psychosomatic Medicine