Every five years the federal government releases Dietary Guidelines for Americans to be used as a guidepost for healthy living.
The four guidelines just released are:
Follow a healthy dietary pattern at every life stage. It is never too early or too late to eat well.
Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. Healthy eating can be accomplished regardless of age, race, ethnicity or current health status. The Dietary Guidelines encourage each of us to customize the dietary suggestions to meet individual needs and preferences.
Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits. Our nutrient needs should be met primarily through food. Nutrient-dense foods are rich in vitamins, minerals and other health-promoting compounds such as fiber and are low in added sugar, saturated fat and sodium. Eat: all types of vegetables; fruits especially whole fruits; grains of which half should be whole grain; fat-free and lowfat milk, yogurt and cheese including lactose-free varieties and fortified soy milk; high quality protein foods such as meats, poultry, eggs, seafood, beans, nuts, and seeds; and healthy oils from plants, nuts and seeds.
Limit foods and beverages higher in added sugars, saturated fats, and sodium, and limit alcohol beverages. Eat less than 10% of your daily calories as added sugars. Eat less than 10% of your daily calories as saturated fat. Eat less that 2,300 milligrams of sodium each day. Drinking fewer alcoholic drinks is healthier than drinking more. Adults should limit alcoholic beverages to 2 drinks or less a day for men and 1 drink or less a day for women. Pregnant women should not drink.
