Dietary Guidelines for Americans - Key Recommendations
2010 Guidelines from the U.S. Department of Health and Human Services
Balancing Calories to Manage Weight
- Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.
- Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.
- Increase physical activity and reduce time spent in sedentary behaviors.
- Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.
Foods and Food Components to Reduce
- Reduce daily sodium intake to less than 2,300 milligrams (mg), and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children and the majority of adults.
- Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
- Consume less than 300 mg per day of dietary cholesterol.
- Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
- Reduce intake of calories from solid fats and added sugars.
- Limit the consumption of foods that contain refined grains, especially refined-grain foods that contain solid fats, added sugars, and sodium.
- If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.
Foods and Nutrients to Increase
See the Full List of Guidelines here!
- Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their caloric needs:
- Increase fruit and vegetable intake.
- Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.
- Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
- Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
- Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
- Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
- Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
- Use oils to replace solid fats where possible.
- Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.
Nutrition Counseling Services
The Right Prescription for Good Nutrition
With our busy schedules, it is easy to adopt poor nutrition habits. However, meeting with an expert in nutrition will put you back on the right track and provide you with the knowledge you need to improve your dietary habits and ultimately your overall health.
Genevieve Broomfield, RDN, CSR, LD
Contact: (770) 356-9468
with over 25 years of experience in the areas of:
- a graduate of Howard University
- a Registered and Licensed Dietitian
- a Board Certified Specialist in Renal (Kidney) Nutrition
As a Registered Dietitian, I guide my clients through the complicated maze of nutrition information. Our goals are three fold. 1. promoting good health 2. preventing and/or slowing the progression of disease 3. controlling chronic diseases (such as diabetes) in order to facilitate the best quality of life. My offices are located in East Point, Riverdale and McDonough. I offer individual consultations at all offices, and a monthly virtual supermarket tour at the McDonough office. I look forward to being "Your Dietitian".
- Chronic Kidney Disease
- Cardiac Rehabilitation
- Weight Management
Visit my website: www.yourdietitianllc.com
Offices located in:
- East Point
2758 Felton Drive
East Point, Georgia 30344
17 Hampton St
Mcdonough, Georgia 30253
217 Arrowhead Blvd
Jonesboro, GA 30236
All appointments are scheduled with, and payments are made directly to the dietitian. Fees are based upon consultations with individuals seeking general dietary recommendations. Those individuals in need of specialty services for chronic or severe health conditions may incur additional costs associated his/her consultation.
Nutrition Counseling Flyer
Recreation & Wellness seeks to recommend credible dietetics services to the Clayton State University community, however, all individuals are free to make their own choice when it comes to nutrition services. For a list of dietitians in the surrounding areas, please visit the Academy of Nutrition and Dietetics website.