The food you consume impacts more than how much you weigh, but also affects your energy levels, digestive function, risk for diseases and other bodily functions. Statistics from 2005 to 2006 of the National Health and Nutrition Examination Survey on Americans' consumption of healthy foods reveals that most Americans have a long way to go to reach the recommended intake levels of many necessary foods.
Fresh Fruits and Vegetables
You need at least 2 1/2 cups of vegetables and and 2 cups of fruits each day, according to the U.S. Dietary Guidelines. However, the Centers for Disease Control and Prevention indicates that only one-third of adults eat more than two servings of fruit a day, and slightly more than one-fourth eat more than three servings of vegetables a day, as of 2009. An easy strategy to increase your fruit and vegetable intake is to plan your meals in advance, including fruit in both your breakfast and lunch dishes, and vegetables in both your lunch and dinner meals. Use both foods as healthy, low-calorie snacks.
Grains
Americans eat more grains than the recommended 6 ozs. necessary when eating at the standard 2,000 calorie level, according to the 2010 Dietary Guidelines for Americans. However, rather than eating at least 3 of the 6 ozs. from whole grains, Americans eat just 0.6 ozs., or just 20 percent of the recommended whole-grain consumption. Whole grains benefit your health through adding bulk to your stool, making digestion easier, keeping you full for longer and helping you eat whole foods such as brown rice or 100 percent whole-wheat bread rather than refined grains found in processed crackers, desserts, boxed cookies and fried food batter. Increase your whole-grain consumption by using whole-grain breads and cereals to your diet, serving quinoa or brown rice with dinner and eating grits or oatmeal for breakfast.
Dairy Products
The recommendation for appropriate dairy consumption is 3 cups per day; however, most adults consume just 1 1/2 cups per day, according to the USDA Dietary Guidelines. A 1.5 oz. serving of non-processed cheese counts as 1 cup of dairy, as does 1 cup of yogurt, cow or soy milk and 2 ozs. of a processed cheese such as American cheese. Eating dairy provides your body with needed calcium and protein. Choose those dairy foods that have the least amount of fat such as fat-free yogurts, skim milk and reduced fat cheeses.
Protein-Rich Foods
The USDA recommends that you eat 5.5 ozs. of protein-rich foods each day as part of a healthy diet. Americans eat the recommended amount of eggs, less than half the recommended fish and seafood portions, more beef and pork than recommended and less poultry than the Dietary Guidelines recommend. Beef and pork contain higher amounts of saturated fats, which MayoClinic.com indicates causes an increase in your overall cholesterol levels, which in turn makes it more likely that you may develop coronary heart disease or type 2 diabetes.
References
- University of Michigan Health System; Understanding Nutrition Fact Labels; Dominique Mocarski; January 2011
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- Centers for Disease Control and Prevention; State-Specific Trends in Fruit and Vegetable Consumption Among Adults -- United States 2000 -- 2009; September 2010
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
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