Guideline Corner - Dietary Guideline for Americans 2010

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Eating healthy is an important and widely discussed topic. Let's take a look at the Dietary Guideline for Americans 2010

Foods and Food Components to reduce

• Daily sodium intake <2,300mg 
• Or <1,500 mg if:
• Age 51 and older
• Any age for African American
• Hypertension
• Diabetes
• Chronic kidney disease 
• <10% of calories from saturated fatty acids  
• Replacing them with monounsaturated and polyunsaturated fatty acids 
• <300 mg/day of cholesterol 
• Keep trans fatty acid consumption as low as possible 
• Limit foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and limit other solid fats. 
• Reduce the intake of calories from solid fats and added sugars. 
• Limit the consumption of foods that contain refined grains
• Especially refined grain foods that contain solid fats, added sugars, and sodium. 
• If alcohol is consumed, it should be consumed in moderation
• up to 1 drink/day for women 
• 2 drinks/day for men 

Foods and nutrients to increase (while staying within individual calorie needs)

• Increase quantity and variety of vegetable and fruit intake. 
• Especially dark-green and red and orange vegetables and beans and peas. 
• Consume > half of all grains as whole grains. 
• Replace refined grains with whole grains. 
• Increase intake of fat-free or low-fat milk and milk products
• Such as milk, yogurt, cheese, or fortified soy beverages.
• Choose a variety of protein foods
• Include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. 
• Increase the amount and variety of seafood 
• Choose seafood in place of some meat and poultry. 
• Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils. 
• Use oils to replace solid fats where possible. 
• Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D  
• Vegetables, fruits, whole grains, and milk and milk products. 

Recommendations for specific population groups

Women capable of becoming pregnant

• Choose foods that supply heme iron, additional iron sources, and enhancers of iron absorption such as vitamin C-rich foods. 
• Consume 400mcg/day of synthetic folic acid (from fortified foods) and/or supplements in addition to food forms of folate from a varied diet.

Women who are pregnant or breastfeeding

• Consume 8 to 12 ounces of seafood per week from a variety of seafood types. 
• Due to their high methyl mercury content, limit white (albacore) tuna to 6 ounces per week 
• Do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel. 
• If pregnant, take an iron supplement, as recommended by an obstetrician or other health care provider. 

Individuals ages 50 years and older 

• Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements.

The key thing is to make sure you stay within your calorie limit while substituting for more healthy option of food. Eating healthy and eating to lose weight is two different things (although people often get this two confused). 

Eating to lose weight is all about the amount of calorie you eat. 

Eating healthy should really be more focusing on getting the right balance of nutrients.