Dietary guide
March 15, 2012 | by Steven Rothrock MD
On January 31, 2011, the US Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) announced the release of the 7th edition of Dietary Guidelines for Americans primarily for the general public over the age of 2 years. In June 2011, MyPlate replaced the food pyramid to help illustrate the five food groups using a familiar mealtime visual, place setting.
Selected Recommendations from the USDA
- Eat less and avoid oversized portions
- Make half of your plate fruit and vegetables
- Make at least half of your grains (cereals, breads, crackers, rice, pasta) whole grains
- Use fat free or low fat (1%) milk, yogurt, and cheese
- Eat lean meats or poultry
- Twice a week, make seafood the protein on your plate
- Eat beans, a natural source of fiber and protein
- Eat fruit for dessert
- Drink water and not sugary drinks
- Add spices or herbs to season food, not salt
What the USDA says to avoid or cut back on
- Cut back on foods with solid fats, added sugar, salt (sodium). See Table below
- Cut back on sugary desserts
- Avoid fruit flavored and sugary drinks
- Avoid whole milk
- Avoid oversized portions
| Solid Fats and Oils (to avoid) | |
|---|---|
| Solid Fats | Oils |
|
Beef, pork, and chicken fat Butter, cream, and milk fat Coconut, palm, and palm kernel oils Hydrogenated oils Partially hydrogenated oil Shortening Stick margarine |
Canola oil Corn oil Cottonseed oil Olive oil Peanut oil Safflower oil Tub (soft) margarine Vegetable oil |
Eating the right amount of calories
- Use online body mass index CDC calculator (BMI if 20 years old or older, BMI if 2 to 19 years old) to see if you are within the ideal weight or overweight for your age and size.
- Determine the right amount of calories you need per day at the Daily Food Plan on the USDA ChooseMyPlate.gov website.
- Go to SuperTracker to look up and compare foods, track foods you eat, track physical activity and manage weight.
- Calculate how many calories are burned with each physical activity.
The HNObs guidelines are intended to keep our readers informed about generally accepted medical advice. As with many diseases, more than one opinion exists. Our selections are not an endorsement of any one particular guideline and, in no way, should replace your health care provider's examination and advice. We strive to keep these guidelines current, but you must rely on your health team for updates and nuances of individual care as these guidelines frequently change.
