It s Still the Calories, Not the Carbs

1. It�s Still the Calories, Not the Carbs Making the New Dietary Guidelines and MyPyramid Work for You

2. In January 2005, the government released the newest version of the Dietary Guidelines. This report, officially called the Dietary Guidelines for Americans 2005, is revamped every five years through the joint efforts of the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). Experts review the most current scientific and medical research, which results in nutritional and dietary information and guidelines for the general public ages 2 years and older. The intent of this report is to provide science-based advice to promote health and to reduce risk for major chronic diseases through diet and physical activity. Basically, this means the Dietary Guidelines were designed to help Americans make informed choices about food and physical activity, so they can live healthier lives. In January 2005, the government released the newest version of the Dietary Guidelines. This report, officially called the Dietary Guidelines for Americans 2005, is revamped every five years through the joint efforts of the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). Experts review the most current scientific and medical research, which results in nutritional and dietary information and guidelines for the general public ages 2 years and older. The intent of this report is to provide science-based advice to promote health and to reduce risk for major chronic diseases through diet and physical activity. Basically, this means the Dietary Guidelines were designed to help Americans make informed choices about food and physical activity, so they can live healthier lives.

3. The 2000 vs. 2005 Dietary Guidelines The Guidelines have undergone several changes What�s the same Focus on the importance of grain foods Recognition of value of fruits/vegetables Low-fat approach What�s new Specific recommendation for three servings of whole grains Three servings of dairy, up from two More specifics on exercise recommendations, suggesting 60 minutes of moderate to vigorous exercise There have been a number of changes in the 2005 Guidelines from previous years. However, the Guidelines continue to focus on the importance of grain foods in our diet. We need three daily servings of whole grains, such as whole wheat pasta, whole wheat bread, or whole grain cereal, with the rest of the recommended grains coming from enriched or whole grain products. The Guidelines also are more specific regarding exercise recommendations, suggesting that 60 minutes of moderate to vigorous exercise are needed most days to avoid gaining weight as we age, and that those who were once overweight may need to exercise more � for 60 to 90 minutes a day � if they don�t want the pounds to slip back on. Incorporating exercise is a key part of any daily routine to improve health.There have been a number of changes in the 2005 Guidelines from previous years. However, the Guidelines continue to focus on the importance of grain foods in our diet. We need three daily servings of whole grains, such as whole wheat pasta, whole wheat bread, or whole grain cereal, with the rest of the recommended grains coming from enriched or whole grain products. The Guidelines also are more specific regarding exercise recommendations, suggesting that 60 minutes of moderate to vigorous exercise are needed most days to avoid gaining weight as we age, and that those who were once overweight may need to exercise more � for 60 to 90 minutes a day � if they don�t want the pounds to slip back on. Incorporating exercise is a key part of any daily routine to improve health.

4. More on 2000 vs. 2005 Weight 2000: Aim for a healthy weight. 2005: Maintain weight in a healthy range by balancing calories from food and beverages with calories expended. Exercise 2000: Be physically active each day. 2005: To help manage body weight, engage in 60 minutes of moderate to vigorous activity on most days. To sustain weight loss, increase to up to 90 minutes. Food Groups 2000: Let the Food Guide Pyramid inform your choices. 2005: Choose a variety of nutrient-dense foods within and among the basic food groups. In general, greater consumption of nutrient-dense foods � foods packed with vitamins, minerals, fiber, and other nutrients but lower in calories � is encouraged. In general, greater consumption of nutrient-dense foods � foods packed with vitamins, minerals, fiber, and other nutrients but lower in calories � is encouraged.

5. More on 2000 vs. 2005 Fruits, Vegetables, Grains 2000: Choose a variety of fruits and vegetables and grains daily, especially whole grains. 2005: Two cups of fruit and two and a half cups of vegetables per day. Choose fiber-rich fruits, vegetables, and whole grains. Consume three or more ounces of whole grain products per day. Sugar 2000: Moderate intake of sugar. 2005: Choose foods with little or no added sugar.

6. More on 2000 vs. 2005 Fat 2000: Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. 2005: Total fat intake should be from 20 percent to 35 percent of calories with most fats coming from sources such as fish, nuts, and vegetable oils. Consume less than 10 percent of calories from saturated fats, and keep trans fats as low as possible. Sodium 2000: Choose and prepare foods with less salt. 2005: Consume less than 2,300 milligrams or about 1 teaspoon daily.

7. Specific Recommendations More specifically, the 2005 Dietary Guidelines recommend that we: Consume a variety of foods within and among the basic food groups while staying within energy needs. Control calorie intake to manage body weight. Be physically active every day. Increase daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products. Choose fats wisely for good health. Choose carbohydrates wisely for good health. Choose and prepare foods with little salt. If you drink alcoholic beverages, do so in moderation. Keep food safe to eat. The Guidelines also discourage consumption of too much sugar, and plant and fish oils are given new emphasis for the positive effects they have on heart health. The Guidelines can be viewed online at www.healthierus.gov/dietaryguidelines. The Guidelines also discourage consumption of too much sugar, and plant and fish oils are given new emphasis for the positive effects they have on heart health. The Guidelines can be viewed online at www.healthierus.gov/dietaryguidelines.

8. Some Things to Note The Guidelines completely debunk the low-carb diet myth. It�s not carbs that make people fat, but eating more than the body needs of any food. Improving habits and learning to regulate weight internally is what leads to long-term success. It is important to note that the Dietary Guidelines emphasize that when it comes to weight control, it is calories that count � not the proportions of fat, carbohydrates, and protein in the diet. But in some ways, the focus is problematic in that the implication is that the only way we can tell if we are getting the right amount of calories is if we have a scale. It is important that educators teach people how to regulate their weight internally and improve their habits. Fortunately, the Guidelines recognize that it is not the carbs that make a person fat, but eating more than the body needs, of any food, that has the potential to add weight to the body. This is important given the recent low-carb craze. The government confirms that carbohydrates have an important place in a healthy diet, and in maintaining a healthy weight. It is important to note that the Dietary Guidelines emphasize that when it comes to weight control, it is calories that count � not the proportions of fat, carbohydrates, and protein in the diet. But in some ways, the focus is problematic in that the implication is that the only way we can tell if we are getting the right amount of calories is if we have a scale. It is important that educators teach people how to regulate their weight internally and improve their habits. Fortunately, the Guidelines recognize that it is not the carbs that make a person fat, but eating more than the body needs, of any food, that has the potential to add weight to the body. This is important given the recent low-carb craze. The government confirms that carbohydrates have an important place in a healthy diet, and in maintaining a healthy weight.

9. MyPyramid Pyramid is the visual representation of the Guidelines New version � MyPyramid � unveiled April 2005 Features six vertical stripes, each representing various food groups Reading across, width of stripes represents balance of food groups Reading up and down, narrow point of MyPyramid and wide base represent different total calorie requirements based on age, sex, and activity level 12 different versions available depending on caloric needs The Food Guide Pyramid was given an overhaul as a result of the new Guidelines as well and MyPyramid was unveiled April 2005. The USDA replaced the old version with a vertically striped edition that gives specific advice about how much and what kinds of foods the average person should eat each day. In fact, it provides 12 different versions depending on your calorie needs. Individuals log on to the new USDA Web site, www.mypyramid.gov, enter their age, sex, and physical activity, and get a somewhat personalized �food pyramid.� The Food Guide Pyramid was given an overhaul as a result of the new Guidelines as well and MyPyramid was unveiled April 2005. The USDA replaced the old version with a vertically striped edition that gives specific advice about how much and what kinds of foods the average person should eat each day. In fact, it provides 12 different versions depending on your calorie needs. Individuals log on to the new USDA Web site, www.mypyramid.gov, enter their age, sex, and physical activity, and get a somewhat personalized �food pyramid.�

10. MyPyramid Here�s a look at the MyPyramid icon �Here�s a look at the MyPyramid icon �

11. MyPyramid replaces the Food Guide Pyramid introduced in 1992. MyPyramid is part of an overall food guidance system that emphasizes the need for a more individualized approach to improving diet and lifestyle. Physical activity, represented by the steps and the person climbing them, is a new element in the symbol. It is a reminder of the importance of daily physical activity. The widths of the different food group bands suggest how much food a person should choose from each group. The foods represented by the wider bands should be consumed in great quantity than foods represented by the narrow bands. The widest band on MyPyramid represents the grain group. Variety is another important element represented by the MyPyramid symbol. The six color bands show that foods from six different food groups should be consumed daily as part of a balanced diet.MyPyramid replaces the Food Guide Pyramid introduced in 1992. MyPyramid is part of an overall food guidance system that emphasizes the need for a more individualized approach to improving diet and lifestyle. Physical activity, represented by the steps and the person climbing them, is a new element in the symbol. It is a reminder of the importance of daily physical activity. The widths of the different food group bands suggest how much food a person should choose from each group. The foods represented by the wider bands should be consumed in great quantity than foods represented by the narrow bands. The widest band on MyPyramid represents the grain group. Variety is another important element represented by the MyPyramid symbol. The six color bands show that foods from six different food groups should be consumed daily as part of a balanced diet.

12. A Look Inside the Pyramid The Grain Group What�s in the Grain Group? How much is needed? What counts as an ounce? Health benefits and nutrients Tips to help you eat whole grains To understand how the MyPyramid system works, consider the grains group. The Pyramid provides information on what foods are in the grain group, how much of these foods are needed, what counts as a serving size, the health benefits and nutrients provided by this group, and tips on how to eat more whole grains. To understand how the MyPyramid system works, consider the grains group. The Pyramid provides information on what foods are in the grain group, how much of these foods are needed, what counts as a serving size, the health benefits and nutrients provided by this group, and tips on how to eat more whole grains.

13. The Grain GroupWhat�s In the Grain Group? Defined as any food made from wheat, rice, oats, cornmeal, barley, or other cereal grains Products include bread, pasta, cereals, and tortillas Grains divided into two subgroups, both of which provide health benefits Whole grains Refined (enriched/fortified) grains In terms of the grain group, any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and enriched and fortified grains. Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include: whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: white flour degermed cornmeal white bread white rice Most refined grains (98%) are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word �enriched� is included in the grain name. Some food products are made from mixtures of whole grains and enriched grains. In terms of the grain group, any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

14. The Grain GroupHow Much Is Needed? What Is An Ounce? The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart.� Most Americans consume enough grains, but few are whole grains. At least � of all the grains eaten should be whole grains.  In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or � cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown. The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart.� Most Americans consume enough grains, but few are whole grains. At least � of all the grains eaten should be whole grains. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or � cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.

15. The Grain GroupHealth Benefits and Nutrients Grains are important sources of many nutrients including: Dietary fiber B vitamins (thiamin, riboflavin, niacin, folate) Minerals (iron, magnesium, selenium) Consuming foods rich in fiber, such as whole grains Reduces the risk of coronary heart disease May reduce constipation May help with weight management Grains fortified with B vitamins Help the body release energy Are essential for a healthy nervous system Help prevent neural tube defects during pregnancy Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good sources of dietary fiber; most enriched and fortified grains contain little fiber. B vitamins (thiamin, riboflavin, niacin, and folate) play a key role in metabolism � they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many grains are enriched with these B vitamins. Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Enriched and fortified grains contain twice the amount of folic acid than their whole grain counterparts. Since the fortification of grains with folic acid in 1997, the incidence of birth defects has decreased by 26%.Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

16. The Grain GroupTips to Help You Eat More Whole Grains At meals Incorporate a whole grain product such as whole wheat bread with sandwiches and whole wheat pasta with your favorite vegetables and sauce For snacks Munch on ready-to-eat, whole grain cereals Add whole grain flour when making cookies Try a whole grain snack chip With kids Set a good example by serving and eating whole grains together Prepare whole grain foods with kids Teach older children about choosing whole grains To eat more whole grains, try incorporating a whole grain product such as whole wheat bread with sandwiches and whole wheat pasta with your favorite vegetables and sauce. At snack time, try ready-to-eat, whole grain cereals, add whole-grain flour or oatmeal when making cookies or other baked treats, or try a whole-grain snack chip. For kids, set a good example for children by eating whole grains with meals or as snacks. Let children select and help prepare a whole grain side dish. Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list. This was a look at the grains slice of MyPyramid. Be sure to check out mypyramid.gov for information on how the other food groups break out and tips for incorporating them into your diet.To eat more whole grains, try incorporating a whole grain product such as whole wheat bread with sandwiches and whole wheat pasta with your favorite vegetables and sauce. At snack time, try ready-to-eat, whole grain cereals, add whole-grain flour or oatmeal when making cookies or other baked treats, or try a whole-grain snack chip. For kids, set a good example for children by eating whole grains with meals or as snacks. Let children select and help prepare a whole grain side dish. Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list. This was a look at the grains slice of MyPyramid. Be sure to check out mypyramid.gov for information on how the other food groups break out and tips for incorporating them into your diet.

17. Some Things to Note New Pyramid no longer a stand-alone guide Need for Web access to determine appropriate Pyramid could be potential problem Focus on making healthy choices and internal cues to control amounts Formula does not include weight, which plays a huge role in determining calorie expenditure Positive change to cups as measurement instead of �servings� that most did not understand Incorporation of exercise important as well Unfortunately, the new Pyramid no longer stands alone since there are no icons or text listing what the different vertical sections mean � instead you need to dive deeper into the pyramid, such as online, to discover the details for each food group, as we just did with the grain group. The USDA Web site includes an interactive tool that allows consumers to assess their current state of nutrition and exercise. Unfortunately, perhaps those who need the information the most, those with lower incomes and the elderly, may not have access to a computer. Also, when we say it�s the calories, not the carbs, that count, we mean while it�s ultimately the calories, in theory, that affect weight gain/loss/maintenance, there�s no need to actually count calories. The new MyPyramid scheme gives the impression of being too focused on calories. Truth be told, there is so much variation in individual metabolic needs (and basal metabolism), as well as wide variation in calorie expenditure individuals may have in performing 30, 60, or 60+ minutes per day in activity, that the calorie estimates are not much better than guessing. Plus, the formula does not include weight.�Weight plays a huge role in determining calorie expenditure at rest, and during activity, and thus should be incorporated into any eating recommendations. On the positive side, the new Pyramid uses cups as a measurement instead of the whole �servings,� which most people didn�t understand. This allows people to better conceptualize average serving sizes. It also includes a figure walking up steps to remind us that exercise is an important component to health and nutrition. Unfortunately, the new Pyramid no longer stands alone since there are no icons or text listing what the different vertical sections mean � instead you need to dive deeper into the pyramid, such as online, to discover the details for each food group, as we just did with the grain group. The USDA Web site includes an interactive tool that allows consumers to assess their current state of nutrition and exercise. Unfortunately, perhaps those who need the information the most, those with lower incomes and the elderly, may not have access to a computer. Also, when we say it�s the calories, not the carbs, that count, we mean while it�s ultimately the calories, in theory, that affect weight gain/loss/maintenance, there�s no need to actually count calories. The new MyPyramid scheme gives the impression of being too focused on calories. Truth be told, there is so much variation in individual metabolic needs (and basal metabolism), as well as wide variation in calorie expenditure individuals may have in performing 30, 60, or 60+ minutes per day in activity, that the calorie estimates are not much better than guessing. Plus, the formula does not include weight.�Weight plays a huge role in determining calorie expenditure at rest, and during activity, and thus should be incorporated into any eating recommendations. On the positive side, the new Pyramid uses cups as a measurement instead of the whole �servings,� which most people didn�t understand. This allows people to better conceptualize average serving sizes. It also includes a figure walking up steps to remind us that exercise is an important component to health and nutrition.

18. Healthy Eating Isn�t Hard �The only way to keep your health is to eat what you don�t want, drink what you don�t like, and do what you�d rather not.� � Mark Twain Mark Twain once said, �The only way to keep your health is to eat what you don�t want, drink what you don�t like, and do what you�d rather not.� Those who feel discouraged by the seemingly daunting task of implementing the new Guidelines just might agree with him! But we don�t. Healthy eating doesn�t have to be so hard.Mark Twain once said, �The only way to keep your health is to eat what you don�t want, drink what you don�t like, and do what you�d rather not.� Those who feel discouraged by the seemingly daunting task of implementing the new Guidelines just might agree with him! But we don�t. Healthy eating doesn�t have to be so hard.

19. Putting the Guidelines Into Practice Don�t focus on trying to be perfect View healthy eating as a dynamic process Some days you may eat five servings of whole grains; some days you may eat two Consider the Guidelines as guidelines, not rules for eating that feel like a diet Small changes add up to big benefits Set a goal to be physically fit and healthy instead of reaching a certain size or weight You may find healthy eating can even be fun. But it does not have to be perfect. Remember, healthy eating is a dynamic process. Some days you may eat nine servings of fruits and vegetables, other days you may get four. Some days you will get in three servings of whole grains and three of enriched grains, other days you might find you are getting all of one or the other. Don�t worry. The important thing is to use the Dietary Guidelines as just that � guidelines, not rules for eating that feel like yet another diet. Try setting small manageable goals.You may find healthy eating can even be fun. But it does not have to be perfect. Remember, healthy eating is a dynamic process. Some days you may eat nine servings of fruits and vegetables, other days you may get four. Some days you will get in three servings of whole grains and three of enriched grains, other days you might find you are getting all of one or the other. Don�t worry. The important thing is to use the Dietary Guidelines as just that � guidelines, not rules for eating that feel like yet another diet. Try setting small manageable goals.

20. Sample 2005 Guidelines MenuAge: 35 Gender: Female Physical Activity: 30-60 minutes per day BREAKFAST 1 cup whole grain cereal 1 cup low-fat milk � cup strawberries LUNCH 1 turkey sandwich 2 slices regular whole wheat bread 2 ounces lean turkey breast lunch meat 2 lettuce leaves 1 tomato slice 1 teaspoon mayonnaise 10 baby carrots 8 ounces fat-free milk SNACK 1 medium orange DINNER 3 ounces baked fish cooked in 1 teaspoon olive oil � cup couscous with 1 cup roasted vegetables 1 green salad with 1 tablespoon low-fat dressing 2 dinner rolls SNACK 1 cup grapes 1 cup low-fat yogurt Plus approximately 270 �discretionary calories� 1 6-ounce glass of wine 1 cookie What would it look like if you ate according to the new Guidelines? Following is a menu for one day that meets the requirements for a person consuming 2,000 calories. Make sure to note most relatively active women and men need to consume more than 2,000 calories a day.What would it look like if you ate according to the new Guidelines? Following is a menu for one day that meets the requirements for a person consuming 2,000 calories. Make sure to note most relatively active women and men need to consume more than 2,000 calories a day.

21. Speaking of Discretionary Calories The 2005 Dietary Guidelines provide for �discretionary calories� when the amount of calories used to meet the recommended nutrient intake is less than total daily calorie expenditures Allow for such foods as butter, salad dressing, a cookie, glass of wine, etc. Discretionary calories break down as follows 132 calories if you are consuming 1,600 calories a day 267 calories if you are consuming 2,000 calories a day 648 calories if you are consuming 3,200 calories a day The 2005 Dietary Guidelines, accounts for �discretionary calories.� These are calories that are available �only when the amount of calories used to meet recommended nutrient intakes is less than the total daily calorie expenditures.� They are provided to include foods such as butter, salad dressing, a cookie or two, or maybe a glass of wine. The caveat is these discretionary calories should be used only when a person�s full calorie allotment has not been used up by choosing foods from the other groups that are higher in calories. In other words, to get the discretionary calories, people should eat nutrient-dense foods that let them meet their recommended nutrient intake without using their full calorie allotment. Discretionary calories break down to: 132 calories if you are consuming 1,600 calories per day 267 calories if you are consuming 2,000 calories per day 648 calories if you are consuming 3,200 calories per day This means if you need 2,000 calories per day, and you have consumed all of the recommended foods, you can enjoy a 6-ounce glass of wine and a cookie. This may sound suspiciously like a diet to you, but it is important to be able to use eating guidelines without falling back into a diet mentality. The 2005 Dietary Guidelines, accounts for �discretionary calories.� These are calories that are available �only when the amount of calories used to meet recommended nutrient intakes is less than the total daily calorie expenditures.� They are provided to include foods such as butter, salad dressing, a cookie or two, or maybe a glass of wine. The caveat is these discretionary calories should be used only when a person�s full calorie allotment has not been used up by choosing foods from the other groups that are higher in calories. In other words, to get the discretionary calories, people should eat nutrient-dense foods that let them meet their recommended nutrient intake without using their full calorie allotment. Discretionary calories break down to: 132 calories if you are consuming 1,600 calories per day 267 calories if you are consuming 2,000 calories per day 648 calories if you are consuming 3,200 calories per day This means if you need 2,000 calories per day, and you have consumed all of the recommended foods, you can enjoy a 6-ounce glass of wine and a cookie. This may sound suspiciously like a diet to you, but it is important to be able to use eating guidelines without falling back into a diet mentality.

22. Some Things to Note Concept of discretionary calories means all foods can fit � including all types of grain foods! Gives consumers flexibility with food. But beware of added emphasis on calorie counting, which can lead to a diet mentality. The idea of discretionary calories is a positive one in that it gives people some flexibility with food; however, as presented earlier, this again places too much emphasis on calorie counting. Because the discretionary calories vary so much among the different Pyramids (in terms of calorie totals), and considering some foods have both nondiscretionary and discretionary calories in them, these discretionary calories become very confusing and tedious to keep track of. Instead, consumers should consider the intuitive eating approach. While the Guidelines recognize calories count, the Guidelines also are geared to help you eat healthy without having to calorie count. In other words, the Guidelines and your body figures out the calories so you don�t have to. The recommendations provided in �It�s the Calories, Not the Carbs� still hold true in terms of showing you how to eat healthy without counting calories. The idea of discretionary calories is a positive one in that it gives people some flexibility with food; however, as presented earlier, this again places too much emphasis on calorie counting. Because the discretionary calories vary so much among the different Pyramids (in terms of calorie totals), and considering some foods have both nondiscretionary and discretionary calories in them, these discretionary calories become very confusing and tedious to keep track of. Instead, consumers should consider the intuitive eating approach. While the Guidelines recognize calories count, the Guidelines also are geared to help you eat healthy without having to calorie count. In other words, the Guidelines and your body figures out the calories so you don�t have to. The recommendations provided in �It�s the Calories, Not the Carbs� still hold true in terms of showing you how to eat healthy without counting calories.

23. A Better Way to Use the Guidelines Intuitive Eating Beauty of the new Guidelines is they�re structured in such a way to allow for flexibility in use. One of best ways to embrace the Guidelines, follow calorie needs, and take stress out of eating is through concept of intuitive eating. Intuitive eating provides a natural, gentler way of eating healthfully. Research shows �human beings are born with the innate ability to regulate their food intake and healthy bodies come in all shapes and sizes.� Healthy babies are able to naturally self-regulate food intake by eating when hungry and stopping when full, resulting in adequate nutrition to support their growth and health. (Crawford and Shapiro, 1991; Johnson and Birch, 1994; Rose and Mayer, 1968). And so are adults! The beauty of the 2005 Guidelines, as well as the 2000 version, is they both are structured in such a way they allow for flexibility in terms of how you use them. One of the most successful ways to embrace the Guidelines, follow your calorie needs, and take the stress out of eating is the concept of intuitive (or attuned) eating. With intuitive eating, you will find a natural, gentler way of eating healthy which suggests you do not need to exert a great deal of control over what and how much we eat. In fact, too much control can be counterproductive: �This way of looking at food, coldly, with distance and distrust becomes self-perpetuating. Our current situation is not going to lead to furthering the enjoyment and experience of food. And that�s a real problem, because the experience and enjoyment of food brings you more self-awareness, and self-awareness will bring self-control.� (M. Stacy, 1994)Research shows �human beings are born with the innate ability to regulate their food intake and healthy bodies come in all shapes and sizes.� Healthy babies are able to naturally self-regulate food intake by eating when hungry and stopping when full, resulting in adequate nutrition to support their growth and health. (Crawford and Shapiro, 1991; Johnson and Birch, 1994; Rose and Mayer, 1968). And so are adults! The beauty of the 2005 Guidelines, as well as the 2000 version, is they both are structured in such a way they allow for flexibility in terms of how you use them. One of the most successful ways to embrace the Guidelines, follow your calorie needs, and take the stress out of eating is the concept of intuitive (or attuned) eating. With intuitive eating, you will find a natural, gentler way of eating healthy which suggests you do not need to exert a great deal of control over what and how much we eat. In fact, too much control can be counterproductive: �This way of looking at food, coldly, with distance and distrust becomes self-perpetuating. Our current situation is not going to lead to furthering the enjoyment and experience of food. And that�s a real problem, because the experience and enjoyment of food brings you more self-awareness, and self-awareness will bring self-control.� (M. Stacy, 1994)

24. About Intuitive Eating Self-control can arise naturally when truly enjoying and experiencing food. Pay attention to your body�s signals of hunger and satiety. Use your body to tell you when to eat and stop eating. Satisfaction results, in part, from knowing when you�re hungry and eating in response to that hunger.

25. Snapshot of a Typical Attuned Eater Considered a �normal eater� who eats in response to physical hunger. As they eat, they gradually experience a sense of satisfaction, which is the body signaling that the hunger is gone. Are usually at their natural weight and do not worry much about losing or maintaining weight. Usually eat when hungry, stop when satisfied, and seldom eat when not hungry. Rarely eat emotionally, but when do, usually do not eat again until hungry. Never deprive themselves of specific foods, but do consider nutrition when choosing foods. Want to become an attuned eater? Consider the following descriptions of the typical attuned eater �Want to become an attuned eater? Consider the following descriptions of the typical attuned eater �

26. And Don�t Forget About Physical Activity The Guidelines recommend: Engaging in regular physical activity and reducing sedentary activities Achieving physical fitness by including cardiovascular conditioning, stretching exercises, and resistance exercises The key recommendations of the new Dietary Guidelines are very much in line with the recommendations we make in chapter 6 (The Importance of Physical Activity and Fitness in Health). Specifically, the Guidelines recommend: Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.The key recommendations of the new Dietary Guidelines are very much in line with the recommendations we make in chapter 6 (The Importance of Physical Activity and Fitness in Health). Specifically, the Guidelines recommend: Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

27. Exercise for Specific Population Groups The Guidelines provide key recommendations for specific population groups Children and adolescents should engage in at least 60 minutes of physical activity on most, preferably all, days of the week. Pregnant women (in the absence of medical or obstetric complications) should incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Breastfeeding women should be aware neither acute nor regular exercise adversely affects the mother�s ability to successfully breastfeed. Older adults should participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults. The Dietary Guidelines also provide key recommendations for specific population groups. We agree with these recommendations, and they include: Children and adolescents should engage in at least 60 minutes of physical activity on most, preferably all, days of the week. Pregnant women (in the absence of medical or obstetric complications) should incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Breastfeeding women should be aware neither acute nor regular exercise adversely affects the mother�s ability to successfully breastfeed. Older adults should participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults. The Dietary Guidelines also provide key recommendations for specific population groups. We agree with these recommendations, and they include: Children and adolescents should engage in at least 60 minutes of physical activity on most, preferably all, days of the week. Pregnant women (in the absence of medical or obstetric complications) should incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Breastfeeding women should be aware neither acute nor regular exercise adversely affects the mother�s ability to successfully breastfeed. Older adults should participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults.

28. A Final Word Use the Guidelines to help you become an attuned eater. Be sure to incorporate exercise into your lifestyle. Don�t become sidetracked by fad diets, whether focused on low carb, glycemic index, etc. Remember all foods can fit, including carbs, many of which provide unique health benefits.

29. Additional Resources �It�s the Calories, Not the Carbs� Copyright 2004 Glenn Gaesser and Karin Kratina Trafford Publishing The Wheat Foods Council www.wheatfoods.org 2005 Dietary Guidelines for Americans www.healthierus.gov/dietaryguidelines www.mypyramid.gov