The newly released 2010 Dietary Guidelines for Americans offer a practical roadmap to help you make changes in your eating plan to improve your health.
The Dietary Guidelines encourage Americans to eat more:
- Whole grains: Increase whole grains by choosing whole grain breads and cereals, brown rice and whole wheat pasta. Make at least half your grain servings whole grains.
- Vegetables: Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Most adults need 2 ½ cups of vegetables per day.
- Fruits: Add fruit to meals and snacks—fresh, frozen or canned—to get about 2 cups each day.
- Low-fat or fat free milk, yogurt and cheese or fortified soy beverages: Include 3 cups per day for calcium, vitamin D, protein and potassium. Lactose-free milk is also an option.
- Vegetable oils such as canola, corn, olive, peanut and soybean: These are high in monounsaturated and polyunsaturated fats. Use in moderate amounts in place of solid fats.
- Seafood – Include a variety of seafood more often in place of some meat and poultry.