How to Follow the Dietary Guidelines for Americans

Following the Dietary Guidelines for Americans can improve your health and reduce risk for chronic diseases such as heart disease, diabetes, osteoporosis and certain cancers, according to Health.gov. Major causes of morbidity and mortality in the United States are associated with poor diet. The guidelines are published jointly by the Department of Health and Human Services and the Department of Agriculture.

Instructions

• 1

  Limit calories. Many Americans consume too many calories, according to the Dietary Guidelines for Americans, published by the U.S. Department of Health and Human Services and the Department of Agriculture. Choose foods that are high in nutritious value but low to moderate in calories. Examples of low-calorie, nutritious foods include fruits, vegetables, whole grains, legumes, low-fat dairy products and lean meats.

• 2

  Get enough calcium, potassium, fiber, magnesium and vitamins A (as carotenoids), C and E, suggests the Dietary Guidelines for Americans. Milk, yogurt and cheese are rich sources of calcium. Fruits are a good source of potassium, fiber and vitamin C. Green, leafy vegetables are high in magnesium, carotenoids and vitamin E.

• 3

  Watch intake of saturated and trans fats, cholesterol and added sugars. Americans get too many of these fats, reports the Dietary Guidelines for Americans. Saturated fat is found in animal products, while trans fats are in fried foods and commercial baked goods. Added sugars are found in large amounts in many commercially prepared products, especially sodas.

• 4

  Consume more dark green vegetables, orange vegetables, legumes, fruits, whole grains, and low-fat milk and milk products.

• 5

  Consume fewer refined grains, which have been stripped of essential nutrients.

• 6

  Reduce your intake of sodium. Many Americans get too much sodium, according to the Dietary Guidelines for Americans, which recommends consuming fewer than 2,300 mg or approximately one teaspoon of sodium per day. Limit salt intake by skipping processed foods and reducing salt in recipes.

• 7

  Get 4-1/2 cups, or nine servings, of fruits and vegetables a day on a 2,000-calorie diet. These foods provide a variety of nutrients as well as fiber.