Enjoy Your Java:  Hallelujah - The committee suggests that drinking 3-5 cups of unsweetened coffee can be good for us.  As much as I love coffee, I support this recommendation with caution. Many of us are sensitive to caffeine and we can become more so as we age.  Too much, even in the morning, can disrupt our sleep, over activate our bladder, cause jitteriness throughout the day and exacerbate hot flashes/night sweats - even in men!  And according to current research and the National Osteoporosis Foundation, for women that don't consume the recommended 1200mg of calcium daily, caffeine can weaken their bones.  So enjoy enough java to enhance your productivity but not so much that it interferes with your quality of life.  Avoid the flavored syrups, packets of sugar and full fat dairy/non-dairy creamers that add sugar and calories to your Joe and don't forget to eat calcium-rich foods. 

Consume Less Meat, Specifically Red and Processed forms, Saturated Fat and Animal Foods in General.  Instead eat a more plant-based diet:  The panel lifted its restriction on total fat consumption and instead advised us to replace saturated fat found primarily in beef, pork, lamb and full fat dairy (cheese, cream etc.) with unsaturated fat found in fish, nuts, seeds, and plant-based oils.  Please note, it did not suggest we replace saturated fat with refined carbs such as breads, wraps, pasta, pizza, crackers, gluten-filled or gluten-free baked goods.  If you do, you will increase your risk for chronic disease and your waistline.  For the first time ever, it advises us to eat less animal products specifically red meat and processed meat and instead consume more vegetables, fruits, whole grains, legumes, nuts and seeds and moderate amounts of low- or no-fat dairy and fish.  It's hard to dispute the panel's suggestion that a plant-based diet is better for our health and the environment.  Research continues to support a similar diet reduces our risk of heart disease (the leading cause of death of all Americans) and cancer.

Our diets still contain too much sodium but limiting intake to 1500mg/day may not offer additional benefit.  In 2010 the committee recommended that everyone limit his or her salt intake to 2300mg/day.  (The amount found in a bowl of most soups and a turkey sandwich.)  For those at risk of heart disease, they suggested restricting sodium to 1500mg/day.  While they now say this recommendation can still be helpful for some, they agree that there is no good evidence that suggests eating less than 2300mg/day offers benefits.  Before you pick up the saltshaker, Americans on average consume 3400mg/day.  The continued focus for most of us still needs to be reduction of this mineral.  75%-80% of our daily sodium intake comes from restaurant or packaged foods.  May I suggest rediscovering your kitchen?  If you do, don't cook with salt, simply add it to your meal before enjoying. 

The health of Americans must become a national priority:  In the words of the committee, "individuals and organizations, private business, and communities [must] work together to achieve a population-wide 'culture of health' in which healthy lifestyle choices are easy, accessible, affordable, and normative."  They even went as far as to suggest: 

"taxation on higher sugar- and sodium-containing foods may encourage consumers to reduce consumption and revenues generated could support health promotion efforts.  Alternatively, price incentives on vegetables and fruits could be used to promote consumption and public health benefits."

What to do?  In the words of celebrated food writer Michael Pollan:  "Eat [real] food.  Not too much. Mostly plants."  Eat whole, real foods as they exist in nature, not processed ones.  Make veggies the volume of your meal, lean protein mostly from plants and some fish, eggs, poultry and low-fat dairy the substance and don't fear healthy fat.  Drink water, not sweetened beverages and be mindful of your sodium intake.

To view all the committee's suggestions, click here.  Until April 8th, 2015, individuals, lobbyists and corporations can comment on the proposed changes.  After that it's up to HHS and the USDA to decide which recommendations make it into the 2015 dietary guidelines.  Let's hope they don't succumb to industry pressure and soften the excellent advice put forth by the experts. 

For help with your diet, contact Jean Varney at jean@eatrightbefitlivewell.com.  All consultations are conducted over the phone. 

This article is for informational purposes only, is not intended to diagnose, treat, cure or prevent any disease, and is not a substitute for medical advice.