When it comes to detoxing your body, there often involves a significant change. New dietary recommendations have been released for 2015-2020, and they may shine light on an important dietary change that you need to make. With 1 out of 2 Americans having a diet-related disease, this release of new dietary recommendations should help to improve health over the next few years. The biggest change to help you detox your body — cut back on sugar.
The new dietary recommendations take a shot at sugar intake, recommending an intake of no more than 10% of your daily calories. Ten percent of daily calories for most is the equivalent of about 12 teaspoons of sugar per day. One can of Coke, for example, has the equivalent of 10 teaspoons of sugar. A Starbuck’s frappuccino? You are ingesting 20 teaspoons of sugar.
The FDA is also proposing new changes to nutrition labels to better highlight sugar content.
With most dietary recommendation updates, certain foods are taken away. For this update, guidelines suggest that cholesterol intake is not as important as once thought. Over the past few years, much research has been conducted regarding the effect of cholesterol intake on blood cholesterol. Of recent, the “egg debate.” Overall research concludes that cholesterol intake has little to no effect on your blood cholesterol levels.
But don’t get too excited just yet! New dietary recommendations do include a limit on saturated fat intake to 10% of total daily calories. Saturated fats are found in meats, cheeses, candy, chips and other processed foods (such as cakes and cookies). Trans fats (found in processed foods) should be avoided altogether.
Researchers know for sure that too much simple sugar is bad for your health. However, the source of saturated fat and its effect on health is debatable. Saturated fats from meats may not be as harmful as saturated fats from birthday cake, for example.
And of course, an increase in the intake of fruits and vegetables is a must for health. Many Americans still do not eat enough fruits and vegetables per day.
According to the dietary guidelines, an adult consuming 2,000 calories per day should be eating 2 1/2 cups of vegetables and two cups of fruit per day.
In summary, the highlights of the USDA dietary recommendations are:
- Limit your sugar intake as much as possible (10% of your daily calories).
- Dietary cholesterol does not significantly increase blood cholesterol.
- Limit your saturated fat intake, especially from processed foods (cakes, pastries, crackers, chips, etc.).
- Increase your fruit and vegetable intake (half a plate with all meals).
How to Detox Your Body and Adopt the New Dietary Recommendations
For overall health and weight control, cutting sugar to detox your body is a must. Sugar has a sneaky way of hiding in things. At the end of the day, you have a total of 12 teaspoons of sugar to use. Add up the orange juice you drank for breakfast (7.5 teaspoons), the sugar in fancy coffee (we already mentioned this can be as much as 20 teaspoons, but to be conservative, lets say you only add 2 teaspoons to regular black coffee), the lunch soft drink (10 teaspoons), the afternoon M and M’s or soft drink (7.5 to 10 teaspoons), the alcoholic beverage for dinner (5 teaspoons) and of course, the cookie or two for dessert (10 teaspoons). Do the math and we are talking about 44.5 teaspoons of sugar per day! Clearly, many of us can find areas to cut back on sugar intake. Limiting saturated fat from processed foods will also help with decreasing sugar intake and body detoxification.
Finally, making it a habit to always eat as many fruits and vegetables as you do other foods is important. Make half your plate the “fruit and vegetable zone” every time you eat.
Stick with these simple changes to detox your body, make them habits, and you will find your self feeling healthier and looking better than you ever have!