The key recommendations of the guidelines are:
**adequate nutrients within energy needs
**weight management
**physical activity
**food groups to encourage
**and food safety
Seizer and Whitney suggest that we should consume more varied fruits and vegetables, whole grains and low-fat milk products, while limiting the amount of our sodium, fat and calorie intake. Individuals are recommended to eat less salt and cut back on their carbohydrates and sugar intake and make sensible choices when it comes to alcohol.
More detailed information about what American's should be eating, and should be avoiding can be found at the USDA webpage. There, they clearly state what we should be reducing. Those things are:
"Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
Consume less than 300 mg per day of dietary cholesterol.
Keep trans fatty acid consumption as low as possible, especially by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
Reduce the intake of calories from solid fats and added sugars.
Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age." (USDA, 2013).
As well as stating those foods we shouldn't be eating, here's a few guidelines for the things we should be including in our daily diet:
"Increase vegetable and fruit intake.
Eat a variety of vegetables, especially dark- green and red and orange vegetables and beans and peas.
Consume at least half of all grains as whole grains.
Increase whole-grain intake by replacing refined grains with whole grains.
Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
Use oils to replace solid fats where possible.
Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products." (USDA, 2013).
Wow!! Kind of a lot to take in and remember, isn't it? When you look at it spread out on a blog, or paper, yes, it looks like a lot of information. However, when you spend a little time thinking about what you eat normally, you'd be surprised to see that you're probably not doing as bad as you think.
The key to getting all these wonderful, healthy, super foods into our bodies requires a little thought and planning. Soon, it will be second nature.
United States Department of Agriculture (USDA), 2013., Center for Nutrition Policy and Promotion. Dietary guidelines for Americans. Retrieved from http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm
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