The Dietary Guidelines for Americans was first published in 1980 with the purpose of providing science-based advice and guidelines to promote health and reduce the risk for developing chronic diseases. The development of the Dietary Guidelines was a joint effort between U.S. Department of Health and Human Services and the U.S. Department of Agriculture. By law, every five years the Dietary Guidelines are reviewed, updated if necessary, and published. The Dietary Guidelines are an important tool for the implementation of healthy lifestyles by providing recommendations for balanced nutrient intake, weight management, regular physical activity, and food safety. It is important to maintain a balanced diet for good health, and the Dietary Guidelines summarize nutrients and food components into recommendations for an eating pattern that can be adopted by public.
Adequate nutrients within calorie needs
The Dietary Guidelines recommend consuming a variety of nutrient-dense foods and beverages within the basic food groups. According to the guidelines most American adults may not be getting enough calcium, potassium, fiber, magnesium, and Vitamins A, C, and E from their daily intake. Eating more dark green leafy vegetables, orange vegetables, legumes, fruits, and low fat dairy products will increase the chance of receiving adequate nutrients from foods. Depending on each person’s calorie requirements, most Americans should be eating 5-13 servings of fruits and vegetables each day.
Carbohydrates, protein, and fat
The three macronutrients that make up the majority of foods we eat are Carbohydrates, Protein, and Fat. The Dietary Guidelines help in choosing the types of macronutrients we should be consuming. Food groups that contain carbohydrates include grains, fruits, vegetables, and milk. Americans should choose carbohydrate foods that are high in fiber and whole grains.
Fats supply energy and essential fatty acids and are necessary for the absorption of the fat-soluble vitamins A, D, E, and K. The three main types of fat include saturated, unsaturated, and trans fats. Less than 10 perecent of total calories should come from saturated fats, and everyone should try to avoid any trans fat in their diet if at all possible. Unsaturated fat include polyunsaturated and monounsaturated fatty acids, as well as omega-3 and omega-6 fatty acids. These are heart healthy fats and can be found in fish, avocados, walnuts, flaxseed, canola oil, and olive oil.
Physical activity
The Dietary Guidelines recommend increasing physical activity and reducing sedentary activities and lifestyles. To reduce the risk of chronic disease, engage in 30 minutes of moderately intense exercise most days of the week. To help maintain body weight and prevent gradual weight gain, the recommendation is to engage in 60 minutes of moderate to vigorous activity most days of the week. To achieve weight loss, the Dietary Guidelines recommend participating in at least 60-90 minutes of daily moderate-intensity physical activity.
Alcohol
Guidelines for alcohol consumption are to drink alcohol sensibly and in moderation. The recommendation for healthy consumption of alcohol in males is up to two drinks per day and one drink per day for females. Alcoholic beverages should be restricted in individuals who are pregnant or lactating, and persons with special medications or medical conditions.
Food safety
Along with eating a well balanced diet, making sure the foods that you do eat are safe and sanitary is just as important for overall health and wellness. Tips to keep food safe and free from bacteria, viruses, toxins, or chemicals include proper food storage, separating raw, cooked, and ready to eat foods. Cleaning food, counter tops, hands, and anything that can come in contact with food properly. Avoid unpasteurized milk, uncooked eggs, raw or undercooked meats and poultry. Store and cook foods at appropriate temperatures, and defrost foods properly in the refrigerator or microwave.
Editor’s note: Werring is the Health Promotion dietetic intern.
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