New Dietary Guidelines Thread poster: ATIL KAYHAN
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ATIL KAYHAN 
Türkiye
Local time: 17:38
Member (2007)
Turkish to English
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The article that I copy below is pretty new. I hope you enjoy it.
Lose Weight Following New USDA Guidelines
U.S. dietary guidelines, the government’s benchmark for balanced nutrition, have changed. Nutrition experts now provide different dietary recommendations including scrapping high-cholesterol foods and the 300-milligram-a-day cholesterol limitation.
The guidelines endorse a diet that includes limited amounts of meat and suggest more plant-bas... See more The article that I copy below is pretty new. I hope you enjoy it.
Lose Weight Following New USDA Guidelines
U.S. dietary guidelines, the government’s benchmark for balanced nutrition, have changed. Nutrition experts now provide different dietary recommendations including scrapping high-cholesterol foods and the 300-milligram-a-day cholesterol limitation.
The guidelines endorse a diet that includes limited amounts of meat and suggest more plant-based foods and seafood. Diet should include fruits, vegetables and whole grains while limiting salt intake and saturated fat.
How to lose weight and keep it off:
Eat breakfast every day (instead of just having a cup of coffee or tea)
Eat smaller meals more often (instead of a large lunch and larger dinner)
Eat fish 2 or 3 times a week (instead of just red meat)
Eat blueberries or strawberries (instead of just pie, cake, cookies, and candy)
Eat heart-healthy nuts like almonds, walnuts, pecans, and Brazil nuts
Eat more vegetables like tomatoes, broccoli, carrots and Brussels sprouts
Eat more slowly, taking at least 1/2 hour for each meal
Drink More Coffee--Live Longer
A National Institutes of Health study found that older coffee drinkers, even those who drink decaf, have a lower risk of death than those who don't drink coffee, and people who drink more coffee actually live longer and have a reduced risk of diseases like Alzheimer;s and diabetes. Coffee is the largest source of antioxidants in our diet--even more than fruits and vegetables combined. To achieve these benefits you must drink 4-5 cups of coffee per day. Drinking more than 5 cups does not improve your benefits.
Drink More Water
5 glasses of water a day (or as much as you can)
Drinking water at a certain time maximizes its effectiveness on the body
2 glasses of water after waking up - helps activate internal organs
1 glass of water 30 minutes before a meal - helps digestion
1 glass of water before taking a bath - helps lower blood pressure
1 glass of water before going to bed - helps avoid stroke or heart attack
Eat More Vegetables
The U.S. advisory panel revamping the government's dietary guidelines recommend Americans eat at least 3 cups of dark green vegetables like broccoli or spinach; 2 cups of orange vegetables like carrots and squash; 3 cups of legumes like lentils and chickpeas; 6 cups of starchy vegetables like potatoes, corn and green beans; and 7 cups of other vegetables like tomatoes, onions and lettuce.
Addressing weight loss, the advisory panel wrote: "The healthiest way to reduce calorie intake is to reduce one's intake of added sugars, solid fat and alcohol - they all provide calories, but they do not provide essential nutrients." Living longer and having a better quality of life is a subject addressed by countless experts and non-experts alike.
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. ▲ Collapse
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ATIL KAYHAN wrote:
Eat More Vegetables
The U.S. advisory panel revamping the government's dietary guidelines recommend Americans eat at least 3 cups of dark green vegetables like broccoli or spinach; 2 cups of orange vegetables like carrots and squash; 3 cups of legumes like lentils and chickpeas; 6 cups of starchy vegetables like potatoes, corn and green beans; and 7 cups of other vegetables like tomatoes, onions and lettuce.
OK, so that is a total of 21 cups of vegetables... That is a pretty large pile...
I assume this supposed to be per week, and not per day as the other recommendations.
| | | | Balasubramaniam L.
India
Local time: 20:08
Member (2006)
English to Hindi
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SITE LOCALIZER | Diet alone might not be sufficient | Jun 4, 2015 |
Keeping a strict watch on what you eat is only half the story; to lose weight, or to maintain your weight, you also need to follow a disciplined exercise routine.
There should be a part 2 to this article which talks about a sensible exercise routine that is neither too taxing, nor too time consuming, and one that every body can easily follow. To make it specific to translators, much of the exercise routine will have to be made of things that one can do indoors as translators need to... See more Keeping a strict watch on what you eat is only half the story; to lose weight, or to maintain your weight, you also need to follow a disciplined exercise routine.
There should be a part 2 to this article which talks about a sensible exercise routine that is neither too taxing, nor too time consuming, and one that every body can easily follow. To make it specific to translators, much of the exercise routine will have to be made of things that one can do indoors as translators need to spend long hours before the computer everyday and can't afford to pursue full-time outdoor activities like cycling or hiking or jogging or outdoor sports.
Yoga comes to mind readily. All you need is a yoga mat which you can spread on the ground behind your chair and do 15-20 minutes of aasans in between your work. It will refresh you and fill you will new energy, in addition to helping you keep fit.
Breathing exercises (pranaayaam) are particularly recommended as they increase oxygen supply to the body and rejuvenate tired and cramped limbs, especially eyes sore with staring at a glaring computer screen.
[Edited at 2015-06-04 05:12 GMT] ▲ Collapse
| | | | Neptunia
Local time: 16:38
Italian to English
| These recommendations have been "enhanced." | Jun 4, 2015 |
Those quantities of veggies are meant to be per week not per day. And that study about coffee found the effect with 3 cups, not 4-5. I think this is from an enhanced, more newsworthy version of dietary guidelines making rounds on the internet.
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| Or a walk in the woods | Jun 4, 2015 |
Global warming has completely bypassed Denmark this spring, though we had some fine clear weather, and the sun does wonders after a long, grey winter... The smells of fresh growth and the birdsong... We are truly lucky here.
I have to get out of the house to do any exercise - otherwise I simply do not have the discipline!
But the rest is true enough - lots of coffee and veggies is ideal for me.
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