2010 guidelines

The 2010 Dietary Guidelines for Americans includes four major topic areas (Sizer & Whitney, 2012). The first is balancing calories to manage weight by getting adequate physical activity and improving eating habits. Next is reducing foods that contain excess sugar, sodium, saturated and trans fats, cholesterol, refined grains, and alcohol (Sizer & Whitney, 2012). This is followed by increasing foods such as fruits, vegetables, whole grains, low fat dairy, and protein rich foods (Sizer & Whitney, 2012). Last is building healthy eating patterns to promote a longer, healthier, more active life (Sizer & Whitney, 2012).

Using these guidelines, one can set goals such as reducing alcohol consumption and doing something active instead of going out for drinks, choosing foods low in fat, sugar and salt, buying less processed foods (which are often high in either sugar or salt and lacking nutrients), and eating at least 5 fruits or vegetables a day (Koopson & young, 2009).

References

Koopson & Young, (2009). Integrative Health: A holistic approach for health Professional. (1 ed.). Sudbury, MA: Jones and Bartlett.

Sizer, F. & Whitney, E. (2012).  Nutrition: Concepts and Controversies, MyPlate Update (12th ed.).  Mason, OH: Cengage Learning