The newly revised 2015-2020 Dietary Guidelines for Americans, released on Thursday, recommend following a healthy eating pattern and outline specific advice for certain food groups and nutrients.
What to eat more of
- Vegetables, including dark greens, red and orange, legumes, starchy and others
- Fruits, especially whole fruits
- Fat-free or low-fat dairy including milk, yogurt, cheese and fortified soy beverages
- Variety of protein foods including seafood, lean meats, poultry, nuts and legumes
- Oils including canola, corn, olive, peanut, sunflower and soybean.
One-third of the population is not meeting the recommendations for vegetables, fruits, dairy and oils.
What to limit
The 2015-2020 Dietary Guidelines also recommend:
- Consuming less than 10 percent of your calories per day from added sugars
- Consuming less than 10 percent of your calories per day from saturated fats
- Consuming less than 2,300 milligrams per day of sodium
- Consuming as little dietary cholesterol as possible while following a healthy eating pattern
- If alcohol is consumed, it should be consumed in moderation - up to one drink per day for women and up to two drinks per day for me and only by adults of legal drinking age.
Americans are exceeding limits for added sugars, saturated fats and sodium.
The 2015-2020 Dietary Guidelines also remind adults to include at least 150 minutes of moderate intensity physical activity each week and to perform muscle-strengthening exercises at least twice a week.
The new guidelines show progress in the fact they support a move towards more plant foods such a fruit, vegetables, legumes, nuts and whole grains and, for the first time, they advise a specific limit for sugar intake.
Critics, however, feel the guidelines could have gone farther by recommending a higher target for whole grains and emphasizing quality of dairy products rather than quantity. Many experts were also disappointed that the guidelines do not include a statement about sustainability. According to Oldways,a non profit organization that promotes good health through cultural food traditions, “the best dietary advice on the planet is meaningless if we aren’t able to produce or access the foods recommended for health”.
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.