2010 Dietary Guidelines for Americans

The 2010 Dietary Guidelines for Americans issued jointly by the Department of Agriculture and the Department of Health and Human Services are updated every five years.  The guidelines provide advice about consuming fewer calories, making informed food choices, and being physically active.  By doing this, Americans can attain and maintain a healthy weight, reduce their risk of chronic diseases, and promote overall health.

The guidelines recommend building a healthy plate.  Before you eat, think about what goes on your plate and in your mouth.  Make half of your plate fruits and vegetables.  Eat a variety of colors and eat the fruits and vegis as close to their natural state as possible.  Make at least half of the grains you consume be whole grains.  Check ingredient lists for whole grain foods.  Choose 100% whole-grain or multi-grain cereals, breads, crackers, rice, and pasta.  Don’t make all of the protein consumed come from red meats.  Make any red meat choices be small and lean.  Add seafood to the diet and increase the amount of legumes consumed.  Milk and milk products should be skim or 1% milk fat.  They still contain the full amount of calcium and essential nutrients but have less fat and calories.

The guidelines encourage Americans to cut back on the amount of refined, added sugars, fats, and salt.  You can do this by choosing water to drink instead of sugary drinks such as soda or Kool-Aid.  Choosing 100% fruit juice is another recommendation.  Check food labels for added salt (sodium).  Use other spices and herbs in place of salt to season food.  Limit the amount of saturated fats consumed.  You can do this by choosing lean cuts of meats or poultry and changing solid fats to oils when baking.

The final two recommendations encourage Americans to eat within their limit and be physically active.  Each person has the optimal number of calories needed for each day.  Limit portion sizes and consume nutrient dense foods.  Using tips such as a smaller plate or bowl, stop eating when you are satisfied-not stuffed, write down what you eat to keep track, and limit alcohol consumption to maintain a healthy weight.  When eating out, order lower calorie options or share portions.  The guidelines also recommend physical activity every day.  Exercise and play together as a family.  Healthy habits are instilled at a young age.

http://www.cnpp.usda.gov/

2010 dietary guidelines for americans. (2011, June). Retrieved from http://www.cnpp.usda.gov/