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Understanding the Guidelines

Before you eat, stop and think about what is going in or on your plate, cup, or bowl. The 2010 Dietary Guidelines recommends you focus on foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods which contain the nutrients you need without too many calories. 

Changing your diet completely to meet all the recommended guidelines may not be realistic. Instead it is suggested you start small and focus on the following areas to improve your diet and your health:

Balance your calories

Enjoy your food, but eat less.

Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. Click here to find your calorie level. Being physically active also helps you balance calories.

Avoid oversized portions.

Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal. The WebMD Portion Size Plate gives you easy-to-understand guidelines to help you avoid some common portion-size pitfalls.

Foods you should increase

Make half your plate fruits and vegetables.

Look for vegetables that are red, orange, and dark-green vegetables. Add fruit to meals as part of main or side dishes or as dessert. Click here for 10 tips for including vegetables in your day.

Make at least half your grains whole grains.

To eat more whole grains, substitute a whole-grain product for a refined product—such as eating whole-wheat bread instead of white bread.  View MyPlate’s Grain Food Gallery for a list of common whole grain products.

Switch to fat-free or low-fat (1%) milk.

Fat-free or 1% milk has the same amount of calcium and other essential nutrients as whole milk, but with fewer calories and less saturated fat.

Foods you should reduce

Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with the lower sodium.

Use the nutrition facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added”. Click here for more information on reading nutrition facts labels.

Drink water instead of sugary drinks

Soda, energy drinks, and sports drinks are a major source of added sugar, and calories in our diets.>

Helpful Resources

Go to http://www.choosemyplate.gov for all the recommendations from MyPlate.

Go to http://www.cnpp.usda.gov/dietaryguidelines.htm for the complete 2010 Dietary Guidelines for Americans.

 

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