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More Fruits & Vegetables, Less Salt and Fat

New dietary guidelines released from the Obama administration recommend Americans eat more fruits and vegetables while reducing their intake of fatty foods and those high in sodium. Additionally, it is recommended to reduce portion size and avoid sugary drinks such as sodas and instead, drink more water. Recommendations directly from the guide include:

  • Increase vegetable and fruit intake.
  • Eat a variety of vegetables, especially dark green and red and orange vegetables and beans and peas.
  • Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
  • Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
  • Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
  • Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
  • Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
  • Use oils to replace solid fats where possible.
  • Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

To access the complete guideline, visit:

Source: USDA - Center for Nutrition Policy and Promotion. Dietary Guidelines for America