The Workout: USDA's Recipe for Health

Taking to heart the adage that less is more, the USDA recently released its new Dietary Guidelines for Americans. The updated guidelines were rather timely, coming as they did just before the Superbowl, a day second only to Thanksgiving for overall calorie consumption. As someone who never met a seven-layer dip she didn't like, I could certainly have used some of the USDA parameters to help me through the game day food fest.

So what’s new in the latest Dietary Guidelines? Basically, the government thinks we should eat less and exercise more, and finally they have said it in a way that people can understand. In short, the guidelines say:

• Enjoy your food, but eat less.

• Avoid oversized portions.

• Make half your plate fruits and vegetables.

• Switch to fat-free or low-fat dairy products.

• Be aware of sodium levels in processed foods.

• Drink water instead of sugary beverages.

What does this mean for busy people trying to adopt a healthy lifestyle but still frantic to get dinner on the table? Making smarter, more informed choices at the grocery store is a good start. Try to plan menus in advance so you can focus on healthy options instead of making impulsive buys. And it turns out your mother was right: you need to eat your fruits and vegetables, so spend a little extra time in the produce section.

John Trueman, owner of Trueman, a catering and home-delivered meal business based in Winnetka, notes that his customers are looking for healthy but satisfying options. He tries to focus on simple, fresh ingredients, taking advantage of their natural flavor and textures.

“One of my favorites these days is edamame,” said John. “They come shelled and frozen, are packed with protein and can be used in so many ways. They make a great side dish (toss with cucumber, tomato and vinaigrette, for example), they can be pureed into a dip, or you can add them to a healthy grain for some extra color, flavor and protein. The key is to find those simple, healthy foods and amp them up with flavor and taste in interesting ways.”

As it turns out, with a little creativity and planning, finding nutritious alternatives doesn't have to be hard. Who knows, maybe I'll even swap out that seven-layer dip for some of John's edamame puree. Or at the very least, I'll make it the eighth layer.