Current Nutrition Recomendations

Nutrition 101: Current Nutrition Recommendations

Every five years, the federal government assembles an expert committee to review the latest nutrition
research. The committee develops a set of Dietary Guidelines for Americans to promote good nutrition
and prevent chronic disease. The recommendations highlight healthy behaviors that should be incorporated
into a person’s lifestyle. These Guidelines are designed for healthy Americans over the age of two.

The Dietary Guidelines offer the following recommendations for healthy eating:

• Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Include lean meats, poultry, fish, beans, eggs, and nuts
• Eat less saturated fat, trans fat, cholesterol, salt (sodium), and added sugar

Fruits and Vegetables
The research is clear: colorful fruits and vegetables are important for good health. Eat a variety of fruits and
vegetables each day to gain benefits from the vitamins, minerals and fiber provided with a small number of
calories. Aim for a serving of fruits or vegetables at each meal and for snacks too.

⇒ Add chopped or dried fruit to breakfast cereal or oatmeal
⇒ Make half your plate vegetables at each meal
⇒ Have a piece of fruit for snack or munch on vegetable sticks between meals

Whole Grains
The benefits of whole grains are similar to those of fruits and vegetables, and they should be eaten several
times a day. The high fiber content keeps you feeling full longer and may help reduce cholesterol levels.
Choose at least three servings of whole grain products each day. Oatmeal, whole grain or multigrain
cereal, whole wheat bread, corn tortillas, and brown rice are good options.

⇒ Start your day with whole grain cereal, oatmeal, or whole wheat toast
⇒ Try whole grain pasta with marinara sauce
⇒ Experiment with whole grain sides such as whole wheat couscous, quinoa, barley, brown rice, etc.

Milk Products (Dairy)
Nonfat and lowfat dairy products provide a variety of important nutrients such as calcium, vitamin D, and
protein. Plus, some research shows that having 2-3 servings of dairy each day can help with weight loss
and blood pressure reduction. Although dairy products can be high in both fat and saturated fat, look for
lower fat options. Nonfat (Skim) milk, reduced fat cheeses, and nonfat/lowfat yogurt and cottage cheese are
good choices from the dairy group. If you are lactose intolerant, consider soy based alternatives such as soy
milk, cheeses and yogurts. Or, take a calcium + vitamin D supplement if you are not consuming much dairy.

⇒ Pour nonfat or lowfat milk over hot or cold whole grain cereal
⇒ Have nonfat or lowfat yogurt for a snack
⇒ Ask for nonfat milk in your latte or cappuccino

Lean Protein
Americans get more than enough protein in their diet for growth and good health. When choosing protein
foods, try to limit fat, saturated fat, and cholesterol. These nutrients are more likely to come from
animal-based foods. To limit saturated fat and cholesterol, try some plant based proteins such as beans, nuts,
seeds, and tofu. Other good choices include skinless chicken breasts, white meat turkey, fish/shellfish, and
lean meats such as pork tenderloin, flank steak, top sirloin, and 95% lean ground beef.

⇒ Have a handful of almonds or walnuts for a snack
⇒ Substitute beans or tofu for meat a few times a week; soup, tacos, and stir-fries are tasty meatless
⇒ Remember, a simple sandwich can be the star of a bagged lunch

Eat less…
The Dietary Guidelines also recommend limiting your consumption of saturated fat, trans fat, cholesterol,
sodium, and added sugar. Reading labels and ingredient lists are ways to reduce your intake of these items.
For additional information, take a look at the label reading resources just a few pages away.

MyPyramid
Another healthy eating resource is MyPyramid (www.mypyramid.gov). It offers nutrition guidance through
a colorful symbol outlining the food groups. MyPyramid emphasizes variety, balance and moderation. By
visiting the website, you can create a personalized food guide pyramid, print off food diary worksheets, and
find a wealth of serving size resources. Also, Weeks 3 and 4 will include more information and resources for
planning a well-balanced diet.