The Dietary Guidelines for Americans provides recommendations for good dietary habits to promote health and reduce risk for major chronic diseases. You can find the detailed guidelines and more helpful information at: www.health.gov/dietaryguidelines/.
The following summarizes the guidelines and ways to make it part of your plan. Good examples of the guidelines are the USDA Food Guide (http://www.usda.gov/cnpp/pyramid.html) and the DASH (Dietary Approach to Stop Hypertension) eating plans. The dietary guidelines encourage most Americans to eat fewer calories, be more active and make wiser food choices.
Consume adequate nutrients within caloric needs
Consume a variety of nutrient-dense foods and beverages from all food groups encouraging intake of fruits, vegetables, whole grains and fat-free and low fat dairy and limiting saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
Manage body weight
Maintain a healthy weight by balancing appropriate caloric intake with physical activity.
Be physically active everyday
Regular or daily exercise promotes health and wellness. Engage in at least 30 minutes of moderate-intensity exercise. To maintain weight and prevent weight gain exercise 60 minutes. To sustain weight loss, try to exercise 60-90 minutes daily.
Choose a variety of foods; fruits, vegetables, whole grains and low fat or fat-free dairy products each day
Choose fiber-rich fruits, vegetables and whole grains often. The goal is to eat 2 cups of fruits and 2 ½ cups of vegetables and at least (3) 1-ounce serving equivalent whole grains. Also include 3 cups of milk or the equivalent of non-fat or low fat dairy products.
Choose fats wisely for good health
Keep total fat intake between 20% and 35% of calories with most fat food sources coming from polyunsaturated and monounsaturated fat. Keep saturated fat below 10% of calories, cholesterol below 300 mg daily and trans fat as low as possible. Replace high saturated fat foods (e.g., butter) with unsaturated fats (e.g., non-hydrogenated soft spreads, nuts, fish, vegetable oils) And when selecting meats or dairy, make choices that are lean, low fat or fat-free.
Choose carbohydrates wisely for good health
Select foods and beverages from fiber-rich fruit, vegetable and grains group. Choose and prepare foods with minimal added sugar or caloric sweeteners.
Choose and prepare foods with little salt
Keep sodium below 2300 mg/day (1 tsp of salt). Also emphasize potassium-rich foods such as fruits and vegetables.
If you drink alcoholic beverages, do so in moderation
Consume alcohol sensibly and in moderation; up to one drink a day for women, and up to two for men.
Keep food safe to eat
Avoid food-borne illness by washing hands and following proper food handling techniques.
*based on 2,000 calorie adult diet.