Some people can be faced with many obstacles on the road to a healthy lifestyle. Many people do not know where to begin and have many questions. What is a healthy lifestyle? What does a healthy eating pattern look like? How do I choose a healthy eating pattern when there are so many? The “Dietary Guidelines for Americans” provides a nice starting point for those of us that are wanting and willing to make a change.
The “Dietary Guidelines for Americans” is published every five years by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture. They developed five recommendations intended to help Americans ages 2 and older choose healthier foods and beverages. This preventative method is intended to improve overall health and reduce the risk and development of chronic diseases.
The five guidelines do not focus on one eating pattern but provide an outline which is inclusive of all healthy eating patterns to help you choose an option that fits your needs. They are:
1) Follow a healthy eating pattern across the lifespan. Select a healthy eating pattern that is appropriate for your lifestyle and family. Choose a caloric level that helps support a healthy body weight. Some people may need to increase calories due to high physical activity, whereas some may need to decrease calories with a lack of physical activity. Make sure the eating pattern includes consumption of adequate nutrients.
2) Focus on variety, nutrient density and amount. Try to choose a variety of nutrient-dense foods. Nutrient-dense foods are high in nutrients but relatively low in calories. Foods that fit this criteria include fruits, vegetables, lean protein, whole grains and healthy fats. Eat within all of the food groups but with the recommended amounts.
3) Limit calories from added sugars and saturated fats and reduce sodium intake. Cut back on foods and beverages with added sugars. For example, soda and certain juices are high in added sugars. These are considered empty calories because they do not provide any nutrients to your body besides the calories. Diets high in saturated fats and sodium can lead to increased blood cholesterol levels, increased blood pressure and heart disease. The recommendation for sodium intake is 2,300 mg or 1 teaspoon of salt per day.
4) Shift to healthier food and beverage choices. Limit intake of processed, high fat and added sugar foods and beverages. Try to incorporate healthier foods and beverages that meet your personal and cultural preferences. This will make switching to a healthier lifestyle more manageable and easier to maintain.
5) Support healthy eating patterns for all. There are a lot of healthy eating patterns available. Everyone will not have the exact same pattern due to different lifestyles and cultures. It’s important to be inclusive. Try to help and support each other, whether it’s at work, school or within your community. Create a healthy and supportive atmosphere for everyone.
To learn how to choose a healthy eating pattern, go to https://health.gov. If you would like to review the dietary guidelines for Americans 2015-2020 edition, go to https://bit.ly/2fqJsNN.
Mia Wilchcombe is the Family and Consumer Science Agent for the UF/IFAS Lake County Extension Center.
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