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News About Nutrition
9 Recommendations from the Dietary Guidelines Advisory Committee
By Melissa Granberry
Some fats are better for you than others – distinguishing between the two may be tricky. Chef Ann Cooper, who has developed groundbreaking school meal programs, gives the following guidelines on her Web site LunchLessons.org:
Hydrogenated Fats – Processed foods, margarines and fried foods. These should be limited to less than three times a week for children ages 6 through 11, and less than five times a week for preteens and teenagers.
Healthier Fats – Fish, nuts, avocados, low-fat dairy and lean proteins. These can be eaten more frequently. Children ages 6 through 11 should have two servings of these a day, and children 12 through 18 should consume three servings daily.
The Committee recommends that adults' total fat intake should be 20 to 35 percent of calories consumed, with saturated fat below 10 percent of calories, and trans fat below 1 percent of calories. They suggest keeping saturated fats low by limiting animal fats – cheese, milk, butter, ice cream, full-fat dairy products and fatty meats. To keep trans fats down, limit foods prepared with partially hydrogenated vegetable oils.
Popular diets rave about reducing carbs, but doing this also limits energy. The recommendatios to the government state: "Carbohydrates – the sugars, starches and fibers found in fruits, vegetables, grains and milk products – are an important part of a healthful diet and the major energy source in most diets."
