The Dietary Guidelines for Americans are a set of science-based recommendations that show Americans how to eat healthily and lower their risk of chronic diseases. Every five years, the US Department of Health and Human Services (HHS) and the United States Department of Agriculture (USDA) create and publish them.
The current edition of the Dietary Guidelines, released in 2020, covers a wide range of topics, including:
Healthy eating patterns:
The guidelines emphasise the need of eating a diverse range of nutrient-dense foods from all food groups, such as fruits and vegetables, whole grains, lean protein, and healthy fats. They also discourage the intake of processed meals, sugary beverages, and harmful fats.
Calorie management:
The guidelines suggest that most Americans aim for a healthy calorie consumption in order to maintain their weight and prevent chronic diseases.
Physical activity:
The guidelines indicate that adults participate in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, as well as muscle-strengthening activities on two or more days per week.
Food safety:
The guidelines provide tips for handling and preparing food safely to prevent foodborne illness.
Key recommendations of the 2020-2025 Dietary Guidelines:
Follow a healthy eating pattern:
Manage your calorie intake
Be physically active:
Practice food safety:
Handle and prepare food safely to prevent foodborne illness.
The 85-15 Guide
The Dietary Guidelines also offer the “85-15 Guide,” a useful aid for selecting healthy meal choices. The recommendation suggests that Americans consume approximately 85% of their calories from nutrient-dense meals and beverages, with no more than 15% coming from added sugars, saturated fats, and sodium.
Making Healthy Choices: Dietary Guidelines for Americans
The Dietary Guidelines may appear intimidating at first, but there are numerous methods to make healthy choices that fit your lifestyle. Here are some tips:
- Start small: Do not attempt to alter everything at once. Make one or two simple changes at a time, such as include a vegetable in your lunch or replacing sugary beverages with water.
- Make it a family affair: Get your family engaged in making healthy eating decisions. Cook meals together, test new foods, and discuss the benefits of healthy eating.
- Find what works for you: There is no one-size-fits-all strategy for healthy eating. Discover an healthy eating pattern that you enjoy and that suits your lifestyle.
The Dietary Guidelines for Americans are an invaluable resource for all Americans looking to improve their health and lower their risk of chronic disease. Following the instructions in the guidelines will allow you to make healthy decisions that will benefit you for the rest of your life.
Conclusion: Dietary Guidelines for Americans
The Dietary Guidelines for Americans provide a road map for navigating the world of food options while prioritising health. We can all live a healthier lifestyle and reduce our risk of chronic diseases by eating a variety, nutrient-dense diet, regulating our calorie consumption, prioritising physical activity, and practicing food safety. Remember, small adjustments add up, so begin where you are and enjoy the road to a healthy you.
Additional points to consider:
- The guidelines recognise that individual needs and tastes differ, promoting flexibility and personalisation within the broader framework.
- They emphasise the value of a supporting environment, such as family, friends, and communities, in making and maintaining healthy choices.
- Technological developments and increased availability to nutritious foods are critical for efficiently executing the standards.
By adopting the spirit and suggestions of the Dietary Guidelines, we can work together to create a healthy nation and enable individuals to thrive.
Additional Resources:
- The Dietary Guidelines for Americans website: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- MyPlate: https://www.myplate.gov/
- The National Institutes of Health: https://www.nih.gov/
