Written by Haley Strait under the direction and review of Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Megan Jacobson.
For over 40 years, the Dietary Guidelines for Americans (DGAs) have provided scientific advice on healthy foods and dietary patterns that help prevent diseases and improve overall health. These guidelines are designed as a tool for policy makers and health professionals to help individuals consume an adequate diet. The 2020–2025 DGAs have included recommendations for all life stages, from birth to older adulthood, along with pregnant and lactating women. Research suggests that it is never too late to start living a healthy lifestyle and follow a healthy dietary pattern. The 2020–2025 DGAs aim to help people discover ways to “start simple” by making small, positive changes every day. They also recommend to “make every bite count,” consuming nutrient-dense foods and beverages. View the following tips to learn more about how you can “make every bite count” with the Dietary Guidelines for Americans!
Make Every Bite Count
“Follow a healthy dietary pattern at every life stage.”
- First six months of life: It is important to exclusively breast feed infants. If possible, infants should be breast fed during their first year of life or longer. If a mother is unable to breast feed, formula fortified with iron is a great alternative. Supplementing vitamin D is also beneficial for newly born babies.
- At six months of life: Introduce infants to nutrient-dense foods and potential allergenic foods in addition to breast milk and/or formula. Consuming a variety of foods from different food groups is encouraged. Iron and zinc are important minerals to obtain from food if a baby is breast fed.
- From one year to older adulthood: Follow a healthy dietary pattern to meet their nutrient needs, maintain a healthy body weight and reduce risk of diseases.
“Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations.”
- Following a healthy eating pattern can be beneficial to all individuals, regardless of age, race, ethnicity and health status.
- The Dietary Guidelines can be customized to individual needs.
- Take the MyPlate quiz to get personalized resources to help you make every bite count.
“Focus on meeting food group needs within nutrient-dense foods and beverages and stay within calorie limits.”
Nutritional needs should be met by consuming nutrient-dense foods and beverages that provide vitamins and minerals, along with little-to-no added sugars, saturated fats and sodium. Healthy portion sizes of nutrient-dense foods and beverages within various food groups is recommended. The six core elements that make up a healthy dietary pattern include a variety of vegetables, fruits, whole grains, dairy, protein and oils.
- Vegetables: Include dark greens, red and orange colors, along with starchy veggies, such as beans, peas and lentils.
- Whole fruits are recommended.
- Whole Grains: Make at least half of your grains whole grains.
- Dairy: Dairy, lactose-free, and/or fortified soy products should be fat-free or low-fat milk, milk and yogurt.
- Protein: Include lean meats, poultry, eggs and seafood, along with beans, peas, lentils, nuts, seeds and soy products.
- Oils: Include vegetable oils and healthy oils in food.
“Limit foods and beverages higher in added sugars, saturated fats, and sodium and limit alcoholic beverages.”
There is not a lot of room for a person to consume added sugars, saturated fat, sodium and alcoholic beverages when trying to follow the recommendations for a healthy eating pattern. However, added sugars, sodium and saturated fat can be added to nutrient-dense foods and beverages to help meet each food group requirements, but they should be limited.
Tips to reduce added sugars, saturated fats and sodium:
- Swap out regular soda for sparkling water for less added sugar.
- Avoid canned fruit in heavy syrup. Choose one with lighter syrup or drain and rinse in a colander to remove excess sugars in syrup or juice.
- Add fresh fruit to cereal or oatmeal instead of sugar.
- Use nonfat or low-fat dairy products.
- Eat more fruits and vegetables.
- Select smaller portions of your favorite desserts.
- Flavor your food with fresh herbs, spices, etc.
- Choose products labeled “low sodium” or “no salt added.”
- Use the nutrition facts label to choose products lower in added sugars, saturated fats and sodium.
Health Benefits of a Healthy Dietary Pattern
Evidence shows that a healthy dietary pattern is also associated with positive outcomes for mortality, cardiovascular disease, overweight, obesity, type-2 diabetes, bone health, breast cancer and colorectal cancer. These positive outcomes are linked to a higher intake of vegetables, fruits, legumes, whole grains, low-fat dairy products, lean protein sources, nuts, unsaturated fats, and low consumption of processed and red meats, added sugars and refined grains.
Reference:
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.
