Here are some important highlights of the new dietary guidelines, based on a 2,000-calorie daily menu.
VEGETABLES: Eat 5 servings (2 1/2 cups) daily for their vitamins, micronutrients and fiber. Eat a wide variety because different veggies are high in different nutrients. Most people especially need more dark green, leafy vegetables such as broccoli and greens, orange ones such as carrots and sweet potatoes and dried beans and other legumes.
FRUITS: Eat 4 servings (2 cups) daily. The fruit can be fresh, canned, frozen or juice, but juice is generally less desirable because it has less fiber. Orange juice, however, is a good source of folate, important to women of child-bearing age.
MILK PRODUCTS: Consume the equivalent of 3 cups of fat-free or low-fat milk or milk products daily. Children ages 2 to 8 need 2 cups daily; at age 9, their needs increase to 3 cups. Note: 2 percent milk is not low-fat; it must be 1 percent or less to meet the guidelines.
GRAINS: Consume six grain servings daily, including three whole-grain products. Regardless of how many grain servings your calorie allowance permits, make half of them whole grains. Read labels: Most whole-grain products have the words “whole” or “whole grain” before the name of the first listed ingredient.
MEAT AND BEANS: Consume the equivalent of 5.5 ounces per day of lean meats, poultry or fish, preferably grilled, broiled or baked.
FREE CALORIES: Someone on a 2,000 calorie diet also gets 267 extra calories to spend as he or she wishes. Discretionary calories range from 165 a day on a 1,000-calorie diet to 648 for a 3,200 calorie diet. It depends on your age, gender and activity level.
FATS: Some fats and oils are needed for good health; keep total fat intake between 20 percent and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils. Limit saturated fats and cholesterol, and avoid trans fats. On a 2,000-calorie diet, 24 grams of healthy fats per day are recommended; that’s about 6 teaspoons of oil.
SALT: Consume less than 2,300 mg of sodium (about 1 teaspoon of salt) per day to help prevent high blood pressure, while increasing the intake of potassium, which helps offset the effects of too much sodium. Potassium-rich foods include leafy green vegetables, fruit from vines and root vegetables. However, African-Americans and anyone who has high blood pressure or is middle-aged or older should limit sodium to 1,500 mg per day.
NUTRIENTS: Although most Americans eat too much, most adults still need to increase their consumption of calcium, potassium, fiber, magnesium and vitamins A, C and E. Children need more calcium, potassium, fiber, magnesium and vitamin E. These nutrient needs can be met by following the dietary guidelines for fruits and vegetables, whole grains and low- or non-fat dairy products.
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Edited by Cara DiPasquale ([email protected]) and Kris Karnopp ([email protected])
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