Every five years the Dietary Guidelines for Americans are released, so here are the highlights of the 2015-2020 DGA’s:
- Follow a healthy eating pattern across the lifespan.
- Focus on variety, nutrient density, and amount.
- Limit calories from added sugars and saturated fats and reduce sodium intake.
- Shift to healthier food and beverage choices.
- Support healthy eating patterns for all.
The key recommendations for healthy eating from the Dietary Guidelines’.
Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. This includes:
- Fruits, especially whole fruits
- A variety of vegetables from all of the subgroups—dark green, red and orange, legumes, starchy and other
- Grains, at least half of which are whole grains
- Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
- A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes, and nuts, seeds and soy products
By eating healthy, the new guidelines added specific quantitative recommendations, they are:
- Individuals consume less than 10 percent of calories per day from saturated fats;
- Individuals consume less than 2,300 mg per day of sodium;
- Individuals consume less than 10 percent of calories per day from added sugars ie 2000 calorie intake would equal 10 tsp. sugar/day (20 oz soft drink contains >10 tsp. sugar)
- and if you consume alcohol, it should be in moderation (one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age)