New dietary guidelines make every bite count
When you’re looking to eat a healthy diet, take it one meal at a time.
This might mean shifting from white rice to brown or from fried chicken to grilled. It could involve planning ahead so you can have oatmeal and low-fat yogurt on hand for breakfast.
Consistently trying to make thoughtful, informed food and beverage choices can help you develop an eating pattern that supports good health. That’s a key message from the latest edition of the Dietary Guidelines for Americans.
The 2020-2025 guidelines from the U.S. Department of Agriculture (USDA) emphasize:
- Following a healthy dietary pattern at every life stage. It’s never too early or late to eat healthy.
- Choosing nutrient-dense foods. They have the vitamins and minerals we need, but little or no added sugars, saturated fat, and sodium.
- Staying within calorie needs. In particular, it’s important to pay attention to portion size.
- Limiting added sugars, saturated fat and sodium, and alcoholic beverages. There’s not much room in a healthy diet for these items.
Healthy eating doesn’t have to be a chore. Experiment with fruits, vegetables, whole grains, and other healthy foods you enjoy. Flavor them with herbs and spices and make them part of your routine. This will help your diet be healthier at every stage of life.
What does nutrient-dense mean?
The Dietary Guidelines emphasize choosing nutrient-dense foods and beverages. They provide vitamins, minerals, and other components that support good health.
They’re also notable for what they lack: added sugars, saturated fat, and sodium.
The way a food is prepared, whether at home, at a restaurant, or by a manufacturer, often makes a big difference in nutrient density. The following foods are nutrient-dense when prepared with little to no added sugar, saturated fat, and sodium:
- Vegetables
- Fruits
- Whole grains
- Seafood
- Eggs
- Beans
- Peas and lentils
- Unsalted nuts and seeds
- Fat-free and low-fat dairy products
- Lean meats and poultry
For maximum health benefits, make sure these foods are prepared in a way that makes them nutrient-dense.