Key Dietary Guidelines to Know for Intro to Nutrition

Dietary guidelines are essential for making healthy food choices. They emphasize the importance of fruits, vegetables, whole grains, and lean proteins while limiting unhealthy fats, sugars, and sodium. Following these guidelines can help improve overall health and prevent chronic diseases.

1. Make half your plate fruits and vegetables

   • Fruits and vegetables are rich in essential vitamins, minerals, and fiber.
   • They help reduce the risk of chronic diseases such as heart disease and diabetes.
   • Aim for a colorful variety to maximize nutrient intake.

2. Focus on whole fruits

   • Whole fruits provide more fiber and nutrients compared to fruit juices.
   • They have a lower glycemic index, which helps regulate blood sugar levels.
   • Eating whole fruits can aid in weight management due to their high water and fiber content.

3. Vary your vegetables

   • Different vegetables offer unique nutrients; varying them ensures a broader nutrient profile.
   • Aim for a mix of colors and types, including leafy greens, cruciferous, and root vegetables.
   • Seasonal vegetables can be fresher and more flavorful, encouraging consumption.

4. Make half your grains whole grains

   • Whole grains contain more fiber, which aids digestion and promotes satiety.
   • They are linked to a lower risk of heart disease and certain cancers.
   • Look for labels that specify "100% whole grain" to ensure quality.

5. Move to low-fat or fat-free dairy

   • Low-fat and fat-free dairy options provide the same essential nutrients with fewer calories and less saturated fat.
   • They are good sources of calcium and vitamin D, important for bone health.
   • Consider alternatives like almond or soy milk, but check for added sugars.

6. Vary your protein routine

   • Include a mix of protein sources such as lean meats, poultry, fish, beans, nuts, and legumes.
   • Plant-based proteins can provide health benefits and reduce saturated fat intake.
   • Aim for seafood at least twice a week for omega-3 fatty acids.

7. Limit saturated and trans fats

   • High intake of saturated and trans fats can raise cholesterol levels and increase heart disease risk.
   • Choose healthier fats, such as those from avocados, nuts, and olive oil.
   • Read food labels to identify and avoid trans fats.

8. Reduce sodium intake

   • High sodium consumption is linked to high blood pressure and cardiovascular disease.
   • Aim for less than 2,300 mg of sodium per day, or 1,500 mg for those with hypertension.
   • Use herbs and spices for flavor instead of salt.

9. Limit added sugars

   • Excessive added sugars can lead to weight gain, diabetes, and other health issues.
   • Aim to keep added sugars to less than 10% of total daily calories.
   • Read ingredient labels to identify hidden sugars in processed foods.

10. Control portion sizes

    • Being mindful of portion sizes can help prevent overeating and maintain a healthy weight.
    • Use smaller plates and bowls to help manage serving sizes.
    • Pay attention to hunger cues and eat slowly to recognize fullness.