Key takeaways
- Build meals around vegetables, fruit, whole grains, legumes, lean protein and healthy oils.
- Limit added sugar, saturated fat, sodium and alcohol.
- Eating slowly and without distraction can help you notice fullness. It is not a weight-loss treatment on its own.
A healthy pattern
The Dietary Guidelines for Americans recommend a healthy dietary pattern at every life stage: vegetables of all kinds, fruits, grains of which at least half are whole, dairy or fortified alternatives, a variety of protein foods and oils. They advise limiting added sugars to under 10 percent of calories, saturated fat to under 10 percent, and sodium to under 2,300 milligrams a day.[1] (source 1)
Mindful eating
Mindful eating means paying attention to hunger, taste and fullness, and eating without screens. It borrows from the same attention skills as meditation. Stress can drive eating for comfort, so a pause for a slow breath before eating can help you choose.
Practical tips
- Fill half your plate with vegetables and fruit
- Choose whole grains and beans more often
- Cook at home when you can, and read sodium on labels
- If you drink alcohol, the guidelines suggest up to one drink a day for women and two for men, and drinking less is better for health than drinking more
- Ask a registered dietitian for personal advice, particularly for conditions such as diabetes
Common questions
Does the institute's old advice still hold?
Its emphasis on plants, whole grains and unsaturated fats matches current guidelines, although details such as portion advice have been updated.
Are supplements needed?
Most people can meet needs from food. Some groups, such as pregnant women or people with deficiencies, need advice from a clinician.
Sources
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th ed. December 2020. www.dietaryguidelines.gov