The United States Department of Agriculture (USDA) releases a set of dietary guidelines every five years, which are created by a panel of health and nutrition experts.

The latest dietary guidelines were updated in 2020, and they emphasize the importance of healthy eating patterns to prevent chronic diseases, such as diabetes, heart disease, and obesity. Here is a closer look at the key aspects of the guidelines.

Healthy Eating Patterns

The dietary guidelines recommend a healthy eating pattern, which emphasizes nutrient-dense, whole foods, and limits added sugars, saturated fats, and sodium.

The pattern should also be within an appropriate calorie level, depending on the individual’s age, gender, and physical activity level.

A healthy eating pattern should include:.

A variety of vegetables of different colors and types
Fruits, especially whole fruits
Grains, especially whole grains
Fat-free or low-fat dairy, including milk, yogurt, cheese, or fortified soy beverages
A variety of protein foods, including seafood, lean meats, poultry, eggs, legumes, nuts, seeds, and soy products
Healthy oils, such as olive oil, canola oil, and avocado oil

The guidelines recognize that individuals have different cultural preferences, dietary restrictions, and access to food. Thus, the healthy eating pattern should be adapted to individual needs and food preferences.

Limitations on Added Sugars, Saturated Fats, and Sodium

The guidelines recommend limiting added sugars, saturated fats, and sodium to promote health and prevent chronic diseases.

Added sugars should account for less than 10% of the daily calorie intake. Added sugars are sugars that are added during food processing or preparation, such as white sugar, high-fructose corn syrup, and maple syrup.

They are often found in sweetened beverages, desserts, and snacks.

Saturated fats should be limited to less than 10% of the daily calorie intake. Saturated fats are mostly found in animal products, such as meat, cheese, butter, and cream, as well as in coconut oil and palm oil.

They can raise the cholesterol level and increase the risk of heart disease.

Sodium should be limited to less than 2,300 milligrams per day, or even lower for some individuals, such as those with high blood pressure, African Americans, and middle-aged and older adults. Sodium is often found in processed and packaged foods.

The Importance of Nutrient-Dense Foods

The guidelines recommend consuming nutrient-dense foods, which provide essential nutrients, such as vitamins, minerals, fiber, and protein, without excess calories, added sugars, saturated fats, or sodium.

Nutrient-dense foods include fruits, vegetables, whole grains, lean meats, seafood, eggs, nuts, and seeds. They are beneficial for overall health, immune function, and disease prevention.

On the other hand, the guidelines discourage consuming foods that are high in added sugars, solid fats, and sodium, which are often low in essential nutrients and high in calories.

These foods include sugary drinks, desserts, fried foods, and processed snacks.

The Role of Physical Activity

The guidelines also encourage individuals to engage in regular physical activity, which is crucial for overall health, weight management, and chronic disease prevention.

The recommended amount of physical activity is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, combined with muscle-strengthening activities at least two days per week. Physical activity can include brisk walking, biking, swimming, dancing, or lifting weights.

Conclusion

The latest US nutritional guidelines emphasize the importance of healthy eating patterns, which include a variety of nutrient-dense foods, limited added sugars, saturated fats, and sodium, and appropriate calorie intake.

The guidelines also stress the importance of regular physical activity to support overall health and prevent chronic diseases. By following these guidelines, individuals can improve their health and well-being.