What are the new American Dietary Guidelines 2010 key recommendations?

The Dietary Guidelines for Americans are mandated by Congress to be updated every five years. A committee of leading health experts is appointed to look at the latest nutrition science and make science-based recommendations.

After reviewing close to 2,000 research articles, these new guidelines are designed to not only help prevent and reduce diet-related chronic diseases, such as heart disease and diabetes, but also at the same time, foster good health and a healthy weight among Americans, age two and older.

The Committee developed 4 major action steps for Americans:
  • Reduce Overweight and Obesity.
  • Eat a More Plant-Based, Nutrient-Rich, Healthy Diet.
  • Dramatically Cut Back on Solid Fats and Added Sugars (SoFAS).
  • Follow the 2008 Physical Activity Guidelines for Americans.
Balance calories to maintain weight
  • Prevent or reduce being overweight or obese through improved eating patterns and physical activity
  • Control your daily total calories
  • Increase physical activity and reduce sedentary time
  • Maintain appropriate calorie balance during each stage of life -- as you get older your metabolic rate typically slows -- so you do need to reduce calorie intake and/or increase physical activity
Foods and food components you need to eat less of:
  • Sodium -- The average healthy American should target at or below 2300 mgs sodium daily, and 1500 mgs/day or less if you are a child, over 51 years old, or suffer from  a chronic disease. It is preferable for most people to target the 1500 mgs/day if possible.
  • Saturated fat -- Keep saturated fat at or below 10% of total daily calories consumed.
  • Cholesterol -- Keep daily consumption of total cholesterol at or below 300 mg.
  • Trans fats -- Try not to consume any trans fats.
  • Added fats, sugars -- Keep daily intake as low as possible, which means eat less refined and processed foods.
  • Limit processed foods -- The target is to reduce foods that have added sugars, unhealthy fats, sodium.
  • Alcohol -- If you don’t drink, don’t start. If you enjoy alcohol, women should limit to one drink per day, men to two drinks per day, and only if you are of legal age.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.