Summary of the most important dietary guidance

Dietary guidance focuses on reducing salt, fat and sugar. Here's an explanation of what this means for you.

In an environment that promotes high calories, nutrient-poor foods and an inactive lifestyle, many calories are taken regularly. Thus, the epidemic of obesity and associated health problems, such as heart disease, diabetes, high blood pressure, stroke and some types of cancer.

To improve, dietary guidelines must be observed. This means that you have to eat wisely - you should pay attention to what is being consumed and the quantity within the required calories. In addition, small portions of food should be started at home and abroad.

Food guidelines: bridging the gap

Today, as in the past, there is a gap between dietary guidelines and what people actually eat. Although most people eat too many calories, they eat very few vegetables, fruits, whole grains rich in fiber, seafood, low-fat milk and dairy products.

At the same time, some people eat too much salt, added sugar, solid fat (the main sources of saturated and trans fatty acids) and refined grains.

To deal with this problem, energy-rich foods - especially those rich in added sugar and hard fat - should be replaced with low-calorie, vegetable-rich foods, fruits, whole grains, and low-fat or low-fat dairy products.

Reduce calories

Most adults and children in the United States consume excess amounts of sodium, solid fats (essential sources of saturated and trans fatty acids), added sugar and refined grains. In addition, the diet of most men skips recommended cholesterol levels.

Even if you are not overweight or obese, consuming too much sodium, fat, saturated fatty acids, trans fats, cholesterol and added sugar increases your risk of heart disease and other health problems.

Sodium

The typical American diet contains excess sodium. The consequences of increased sodium and insufficient amounts of potassium include high blood pressure and its consequences, such as heart disease and stroke. Because the early stages of blood pressure-related illnesses start in childhood, sodium intake should be reduced for both children and adults:

Reduce sodium to less than 2300 milligrams per day.

The low level of sodium - 1500 milligrams per day - is suitable for people aged 51 years or older, people of any age in Africa and the United States or with high blood pressure, diabetes or chronic kidney disease.

Fat and cholesterol

Some dietary fats and cholesterol are a major cause of heart disease and diabetes, one of the most common causes of illness and death in America. But the consumption of these fats and cholesterol has not changed much since 1990. The dietary guidelines reinforce the importance of reducing saturated and trans fats and cholesterol, and recommends the following:

Reduce calories from saturated fatty acids to less than 10 percent of total calories by replacing them with monounsaturated and polyunsaturated fatty acids. Reducing the proportion of calories from saturated fatty acids to 7 percent can reduce the risk of heart disease.

Keep your cholesterol levels below 300 mg / day. Lowering cholesterol to less than 200 mg per day can benefit anyone at high risk for heart disease.

Avoid trans fats as much as possible by reducing foods containing industrial sources of trans fats, such as partially hydrogenated oils and by reducing other solid fats.

Some proteins - specifically meat, poultry and eggs - contain solid fats. In contrast, fats found in seafood, nuts and seeds are healthier. Dietary guidelines recommend eating 2 servings of 4 ounces (or one meal of 8 ounces) of seafood each week. In addition, Americans are encouraged to:

Choose a variety of proteins, including seafood, lean meats, chicken, eggs, legumes, peas, soy products, unsalted nuts and seeds.

Eat protein from fish sources or plants more and with greater diversity than some meat and poultry. Protein-containing foods and a higher proportion of solid fat are replaced by fewer choices of solid fat and calories.

Added sugar and refined grains

If you're feeling sleepy, dietary guidance suggests that you eat less energy-rich carbohydrates - especially refined, sugar-rich sources - to balance and maintain your energy needs. Limit sugary beverages, sweets and refined cereal products, and replace them with more whole grains.