The Dietary Guidelines, issued by the United States Department of Agriculture (USDA), describe a healthy diet as one that includes larger servings of fruits, vegetables, whole grains and fat-free or low-fat milk and milk products, moderate servings of lean meats, poultry, fish, beans, eggs and nuts and has low amounts in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
Dietary Recommendations
By the United States Government
The so-called MyPyramid is the latest version of the traditional food pyramid. It was re-designed in 2005 to help today’s consumers make better choices from the various food groups. It also emphasizes the importance of a good balance between food intake and physical activity.
Disclaimer
The materials posted here are taken exclusively from USDA sources. They are based on the current recommendations of the U.S. Government and do not necessarily reflect my own views and opinions as a registered dietitian and health care professional. The 2005 edition of the Dietary Guidelines reflects the current guidelines until the 2010 edition is released. For more information, please visit http://www.dietaryguidelines.gov
Why is it important to include grains, especially whole grains, in my diet?
Grains provide many nutrients that are vital for the maintenance of good health. Regular consumption of grains – especially whole grains, which are rich in fiber – can help reduce the risk of heart disease and high blood pressure. Eating at least 3 ounces a day of whole grains may also play a positive role in weight management. Eating grains fortified with folate before and during pregnancy may help prevent neural tube defects during fetal development. Other potential benefits include prevention of diabetes and some forms of cancer.
Essential nutrients of grains
Grains provide an important source for many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, naicin and folate) and minerals (iron, magnesiam and selenium).
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How can I add whole grains to my diet?
Start by buying more whole grain products instead of refined ones, such as whole wheat bread instead of white bread, or brown rice instead of white rice. You can use whole grains in soups, such as barley in vegetable soups and stews, or bulgur wheat in casseroles and stir-fries. Whole wheat flour can be used for making pancakes, waffles, muffins, etc. There are also whole grain cereals and breading for baked chicken, fish or veal. Even whole grain popcorn and whole grain tortilla chips are preferable to their regular versions.
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Why is it important to include vegetables in my diet?
Including vegetables regularly in your diet provides many health benefits. Vegetables can help reduce the risk for stroke, cardiovascular diseases, hypertension, type 2 diabetes, kidney disease and certain cancers.
Essential nutrients of vegetables
Most vegetables are naturally low in calories and fat. They are a prime source for potassium (to maintain healthy levels of blood pressure), fiber (to reduce blood cholesterol), folate (helps the body to form red blood cells) as well as vitamins A, E and C. Read more »
How can I add vegetables to my diet?
Buy locally grown fresh vegetables when they are in season. Get to know your sources, e.g. by visiting your local farmers’ market. Use frozen vegetables when out of season. Vegetables are generally easy to prepare and can be used in many varieties, such as soups, salads, side dishes, for dips, even for pizzas, sandwiches and snacks. Make sure you keep your sodium intake low when using canned or seasoned vegetables. Wash your vegetables thoroughly if you serve them raw. Even better, cook or steam vegetables. Keep vegetables separate from raw meats, poultry and seafood while shopping, preparing or storing.
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Why is it important to include fruits in my diet?
People who eat more fruits are likely to reduce their risk of a number of chronic diseases, such as stroke, cardiovascular disease, type 2 diabetes, osteoporosis (bone densitiy loss) and certain cancers.
Essential nutrients of fruits
Most fruits are low in calories and fat. They are an important source of potassium (to maintain healthy levels of blood pressure), fiber (to reduce blood cholesterol), folate (helps the body to form red blood cells) as well as vitamin C.
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How can I add fruits to my diet?
Buy lots of locally grown fresh fruit when it is in season. Imported fruits are more expensive. Canned and dried fruits are a good all-year-around substitute. Fruits make great desserts and are healthy in-between-meals snacks for children and adults alike. Fruit drinks and smoothies are very refreshing, but be aware that they can contain high levels of sugar.
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Why is it important to include milk and milk products in my diet?
Milk and milk products can help reduce the risk of osteoporosis (bone density loss). Drinking milk regularly can be especially helpful for the bone health of growing children and adolescents.
Essential nutrients of milk and milk products
Milk and milk products are a prime source for calcium (to support bone growth and density) and potassium (to maintain healthy levels of blood pressure and vitamin D).
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How can I add milk and milk products to my diet?
Milk can be a refreshing and nutritious beverage. Low-fat or fat-free milk is preferable. If you like lattes or cappuccinos, have them made with low-fat or fat-free (skim) milk. Most yogurts and dips are available in low-fat or non-fat versions. The same goes for butter and cheese. Many varieties of cheese are high in calories and also cholesterol, even when they have reduced fat content. So watch your portion sizes!
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