What Are Dietary Guidelines for Americans?
Following a healthy diet can be as simple as following the guidelines, the Dietary Guidelines for Americans, that is. These guidelines have been updated and released every five years since 1980 by the U.S. Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The goal of these guidelines is to promote health and reduce the risk for major chronic disease for people 2 years and older. The Guidelines also address ways to maintain a healthy weight.
The key recommendations are:
Adequate nutrients within calorie needs
- Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
- Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA Food Guide or the DASH Eating Plan.
Weight management
- To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
- To prevent abnormal weight gain over time, make small decreases in food and beverage calories and increase physical activity.
Physical activity
- Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
- Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.