A common misconception about nutrition recommendations is that they will tell you exactly what foods to eat and not to eat. However, the purpose of these nutrition recommendations is to define a balanced lifestyle and offer a board view of healthy food choices.
You are what you eat. A common phrase that holds true in the nutrition world. Your food choices directly impact how your body functions, your emotional wellbeing, and your mental state. The best way to give your body the fuel it needs is to eat a variety of real, whole food each day. Real food is recognizable as a fruit, vegetable, grain, meat, dairy product, nut, oil, etc. Real food can be produced (like apple juice made from apples), but it should be minimally processed without a lot of added salt, sugar, and fat. In general, real food doesn't come from a microwavable package or a drive thru window. Those convenience foods are more likely to be missing the nutrients needed to fuel your body while providing too many additives and chemicals.
How to choose real food: look for unprocessed, whole foods as often as possible. Think poatoes not potato chips. When you can't choose whole foods, look for proccessed options with 5 ingredients or less. The list of ingredients on the package will tell you everything used to make the product from highest to lowest amounts.
Food Groups Click on the images below to learn more about each food group.
Evidence-based Recommendations
Research shows that healthy eating patterns and regular physical activity can help people achieve and maintain good health therefore reducing the risk of chronic disease (cardiovascular disease, type 2 diabetes, overweight and obesity). The 2015-2020 Dietary Guidelines for Americans reflects this evidence through its recommendations.
Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating patter at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.
Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.
Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.
Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.
Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.
You can find all the details about these guidelines here.