According to the Dietary Guidelines Advisory Committee (2015), "a healthy diet is a pillar of well-being throughout the lifespan. It promotes the achievement of healthy pregnancy outcomes; supports normal growth, development and aging; helps maintain healthful body weight; reduces chronic disease risk; and promotes overall health and well-being."
The 2015 Dietary Guidelines for Americans will be released later this year. In the meantime, here is a brief summary of the 2010 guidelines.
Key Recommendations:
Nutrients of Concern:
Many Americans are not meeting the recommended intake of several nutrients. Following are the four nutrients of biggest concern:
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.
The 2015 Dietary Guidelines for Americans will be released later this year. In the meantime, here is a brief summary of the 2010 guidelines.
Key Recommendations:
- Increase fruit and vegetable intake.
- Eat a variety of vegetables, especially dark green, red/orange vegetables and beans and peas.
- Consume at least half of all grains as whole grains. Whole grains include the entire grain seed (consisting of the bran, germ and endosperm). Examples include: buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, whole grain barley, whole rye and whole wheat. When reading nutrition labels, be sure to look for “whole grain” in the ingredients list.
- Increase intake of fat-free or low-fat milk and milk products (e.g. yogurt , Greek yogurt, soy milk & cheese).
- Choose a variety of protein foods, which include seafood, lean meat, poultry, eggs, beans, peas, soy products and unsalted nuts and seeds.
- Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
- Use oils to replace solid fats whenever possible (e.g. replace butter with olive oil).
- Reduce daily sodium intake to less than 2,300 milligrams (reduce further to 1,500 mg for persons 51 and older, African Americans of all ages, and people of any age with hypertension, diabetes or chronic kidney disease.
- Consume less than 10% of calories from saturated fats.
- Keep trans fat consumption as low as possible (eliminate foods containing partially hydrogenated oils).
- Reduce the intake of calories from solid fats and added sugars (sodas, candy, cakes, cookies, ice cream, fruit drinks, etc.). Common names for added sugars include: dextrose, brown sugar, corn syrup, fructose, high-fructose corn syrup, honey, lactose, maltose, sucrose, nectar.
- Limit consumption of refined grains (e.g. white flour, white bread, white rice).
- If alcohol is consumed, consume in moderation (1 drink/day for women, and 2 drinks/day for men).
Nutrients of Concern:
Many Americans are not meeting the recommended intake of several nutrients. Following are the four nutrients of biggest concern:
- Potassium: potatoes, beets, white beans, tomato juice, sweet potatoes, orange juice, halibut, soybeans, tuna, bananas, spinach, and tomatoes.
- Dietary fiber: beans, bran cereal, peas, lentils, fruits and vegetables
- Calcium: fortified cereals, orange juice (fortified), yogurt, cheese, milk, soy milk, rice milk, tofu
- Vitamin D: salmon, tuna, sardines, orange juice, milk, soy milk
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.