In the Dietary Guidelines for Americans published in 2010, the federal government puts forth a plan that emphasizes improved nutrition and physical activity. In addition to recommending Americans eat more of certain healthy foods, the USDA also notes that Americans are getting too much sodium, saturated fats, added sugars and refined grains. These guidelines intend to help you create a diet plan that provides balanced nutrition while helping you to manage your weight.
Significance
Many of the USDA recommendations encourage Americans to balance their total calorie intake against their burn rate to manage weight and reduce the incidence of overweight and obesity. More than one-third of U.S. children and two-thirds of adults are overweight or obese. Improving eating habits can help you achieve a healthy weight and reduce the risk of developing chronic disease. Following the USDA guidelines for a healthy diet may ultimately help lower the nation's health care costs.
Foods to Limit
Sodium intake should not exceed 2,300 mg daily. For approximately half of the U.S. population -- especially those who are African-American or suffer from high blood pressure, diabetes and kidney disease -- the sodium limit is 1,500 mg daily. Saturated fat should make up no more than 10 percent of daily calories. The government encourages you to choose monounsaturated or polyunsaturated fats instead. Strive to consume less than 300 mg daily of cholesterol and keep your intake of trans fats -- found in some commercially fried and processed foods -- as low as possible. Also, reduce your intake of solid fats, added sugars and foods that contain refined flours, such as white bread and baked goods. The USDA also recommends you moderate alcohol consumption to one drink per day for women and two per day for men, if you choose to drink.
Foods to Emphasize
Americans should strive to eat more fruits and vegetables with a particular emphasis on colorful varieties, beans and peas. A minimum of half of all grains consumed should be whole grains, such as oatmeal, brown rice or 100 percent whole-wheat bread. Choose low-fat or non-fat milk and dairy over full-fat options. Vegetables, dairy and whole grains give your body potassium, fiber, calcium and vitamin D. Seek out lean proteins, including poultry, meat, beans, soy, nuts and seeds. The guidelines also suggest you replace some of your red meat or poultry meals with meals containing seafood. Use more oils, specifically plant oils, which are high in unsaturated fats in lieu of saturated fats, such as butter.
Considerations
Certain populations, particularly pregnant women, adults over age 50 and children, have slightly different nutrient requirements. The government advocates that you meet your nutritional needs by consuming food, rather than relying on supplements and fortified foods. The USDA also notes that a healthy diet follows principles to prevent food-borne illness and discourages the consumption of unpasteurized juice, milk and cheese
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