America’s new dietary guidelines just dropped, and while they aim to simplify healthy eating, they brought back the pyramid again, but is now upside down.
Here’s what the updated guidelines highlight:
Protein is prioritized: Aim for 1.2–1.6 g protein/kg to support muscle, metabolism, blood sugar, and fullness. However, higher intakes aren’t for everyone, especially if you have kidney disease.
Healthy fats are encouraged along with the whole fat dairy: Avocado, Omega 3 rich seafood, and olive oils are recommended, but butter or beef tallow are also accepted along with full fat dairy products with no added sugar, shifting away from the seed oils. Of course not everyone can tolerate dairy, and people who have high cholesterol, there are definitely still more evidence on Mediterranean diet for heart health.
Ultra-processed foods are called out: Avoid ultra processed foods that are high in salt, sugar, and additives.
Minimizing added sugars: No more than 10g of added sugars per meal. Limit food and beverages with artificial flavors, dyes, preservatives, and low calorie non-nutritive sweeteners. Reducing added sugar matters, but it is not enough without prioritizing fiber rich, accessible foods.
Whole grains > refined carbs: Whole grains support heart health, blood sugar control, and gut health, yet fiber remains under emphasized. Also, Glycemic Index is not taken into consideration, especially for diabetics.
Vegetables & fruits remain essential: Fruits and vegetables are key, but access and affordability are rarely addressed.Gut health and fermented food new focus is placed on the gut microbiome with recommendations for fermented food like sauerkraut kimchi Kiefer and miso to support gut flora.
Vague alcohol guidelines: specific daily drink limits (previously one for women and two for men) have been removed in favor of a general suggestions to “consume less alcohol for better overall health”
The guidelines are not all bad, it’s definitely going toward the right direction, but it is not one size fit all especially for people with different chronic conditions.
If you want to know how this guideline affected you especially if you have special medical conditions such as diabetes, high cholesterol, or kidney disease, fill out the application below to schedule your FREE Strategy Session with Sophie. www.sophiehung.com/work-with-us
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美國最新飲食指南剛剛發布, 指南再次啟用了膳食金字塔, 只不過這次是倒置的。
以下是更新後的指南重點：
優先攝取高質量蛋白質：建議每日攝取 1.2-1.6 克/公斤體重的蛋白質, 以支持肌肉生長, 新陳代謝, 血糖穩定和飽腹感。然而, 並非所有人都適合攝取更多蛋白質,尤其是腎臟病患者。 指南鼓勵攝取健康脂肪和全脂乳製品：建議食用酪梨, 富含 Omega-3 的海鮮和橄欖油, 同時也接受奶油或牛油, 以及不添加糖的全脂乳製品, 並減少食用植物油。當然, 並非所有人都能耐受乳製品, 對於高膽固醇患者來說, 地中海飲食對心臟健康的益處仍有更多證據支持。 指南建議避免食用超加工食品：應避免食用高鹽, 高糖和高添加劑的超加工食品。 減少添加糖的攝取：每餐添加糖攝取量不超過 10 克。限制食用含有人工香料, 色素, 防腐劑和低熱量非營養性甜味劑的食品和飲料。減少添加糖的攝取固然重要, 但亦要優先選擇富含膳食纖維的食物。 全穀物優於精緻碳水化合物：全穀物有益於心臟健康, 血糖控制和腸道健康, 但膳食纖維的重要性卻常被忽略。此外, 升糖指數（GI）也常常被忽略, 尤其對於糖尿病患者而言。 蔬菜水果仍然必不可少：水果和蔬菜至關重要，但獲取途徑和價格卻很少被提及。腸道健康和發酵食品：新的焦點放在腸道微生物群上，建議食用酸菜, 泡菜, 克菲爾和味噌等發酵食品來支持腸道菌叢。
酒精攝取量指南模糊不清：先前針對女性和男性設定的每日飲酒量上限（每天一杯, 每人兩杯）已被取消, 取而代之的是「為了整體健康, 減少飲酒」的籠統建議。
這些指南並非完美, 它們無疑朝著正確的方向發展, 但 如果你有慢性疾病, 還是需要個人化的建議
如果您想了解這些指引對您有何影響, 特別是如果您患有糖尿病, 高膽固醇等慢性病, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/