Thursday, January 28, 2016

Ten Key Take aways from the latest Government Dietary Guidelines

The government has released it's updated dietary guidelines this January which is something they do every 5-years.  The whole thing is like 600 pages (who has time to read that?) so here are the top 10 takeaways.

  1. Focus on an ideal dietary pattern emphasizing vegetables, fruits, whole grains, seafood, legumes and nuts.
  2. Eat sustainably. A plant-based diet could reduce environmental impacts of food production and ensure ongoing and future access to sufficient, nutritious and safe food.
  3. Keep consumption of low- and non-fat dairy products (milk, yogurt and cheese) and lean meat moderate (2-3 servings total, of all, per day). Seek dairy products that are hormone- and antibiotic-free.
  4. Limit intake of high-fat red and processed meat and refined grains.
  5. Avoid food and drinks with added sugars (sugar-sweetened beverages, sweets and desserts). Added sugars should be less than 10% of total daily calories.
  6. Limit sodium to 2,300 milligrams per day.
  7. Consume less than 10% of total daily calories as saturated fat. Replace saturated fats with healthier fats (monounsaturated and especially polyunsaturated fats).
  8. Focus on shortfall nutrients that Americans often lack, including calcium, vitamin D, fiber, potassium, folate and magnesium, plus vitamins A, E and C.
  9. Consume coffee moderately (three to five 8-ounce cups per day), but don’t add too much cream and sugar.
  10. Increase physical activity. Limit sitting time.

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