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American Dietary Guidelines

U.S. Dietary Guidelines The U.S. dietary guidelines are updated every 5 years. On June 2, 2011, the U.S. Department of Agriculture and the Department of Health and Human Services jointly issued a new version of the dietary guidelines map, called “My Plate,” which is the seventh edition of the dietary guidelines. The new edition of the food guide is used to replace the food guide map “My Pyramid” used for 20 years in the past. My pyramid food guide puts grains at the bottom, fruits and vegetables in the middle, meat, eggs, milk and nuts in the top, fat and sugar in the top, and recommended intake range in the side. There were 12 versions of the pyramid released in 2005. which version to adopt depends on a person’s activity and amount of hot chips. Even so, everyone is still confused about how to eat.

American Dietary Guidelines

American Dietary Guidelines

However, the new edition of the dietary guidelines can roughly judge whether the food eaten meets the standard of healthy diet by looking at the proportion of food on the plate.

The new edition of the diet guide “My Plate” suggests that the daily intake of salt per person should be controlled within 2300 mg. For people over 51 years old and suffering from chronic diseases such as hypertension and diabetes, the daily intake of salt should be controlled within 1500 mg. It is suggested to reduce the intake of fat, sugar and flour and rice and replace them with coarse grains, fruits, vegetables, low-fat dairy products, lean meat, poultry and seafood, in order to avoid eating too much, make the intake of vegetables and fruits account for more than half of all food, and replace sugary drinks with water. Strictly control the intake of solid fat (i.e. saturated fat and trans fat), while non-solid monounsaturated fatty acid and polyunsaturated fatty acid (e.g. olive oil, fish oil, walnut, etc.) need not be strictly controlled. The intake of sugar should also be strictly controlled.

In the new edition of the diet guide, the plates are divided into 4 pieces, with fruits and vegetables on the left and grains and proteins on the right. In the upper right corner of the plate is a small blue plate labeled “dairy products”. The picture shows that vegetables and grains are the largest color patches, and the vegetable patch is slightly larger than grains, showing that increasing the amount of vegetables in the diet is beneficial to health. Grain and protein have the same color lump size, only slightly larger than protein. Protein should come from meat and plants, including all kinds of livestock and poultry, seafood and nuts, beans, etc. Do not eat or eat less pizza, French fries, chicken nuggets, cheese, whole milk, sausage and other foods that contain more solid fat.

The guidelines suggest that people should eat a balanced diet and enjoy food, but eat less and avoid eating too much food. Half of the diet (plate) should be fruits and vegetables, and more should be beans and aquatic products. Half of the grain should be whole wheat. Whole wheat flour should be used instead of refined white flour. Fat-free or low-fat milk should be drunk. Low-salt foods should be selected instead of decisive meals and fat meat. Drinking less should be used instead of solid fat with healthy fats. Eat more foods containing fiber, potassium and vitamin D; Drink water instead of sweet drinks, etc.



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