Eating Patterns

"Because people consume a variety of foods and beverages throughout the day as meals and snacks, research has begun to describe overall eating patterns that help promote calorie balance and weight management. One aspect of these patterns is calorie density, or the amount of calories provided per unit of food weight. Foods high in water and dietary fiber typically have fewer calories per gram and are lower in calorie density, while foods higher in fat are generally higher in calorie density. A dietary pattern low in calorie density is characterized by a relatively high intake of vegetables, fruit, and dietary fiber and a relatively low intake of total fat, saturated fat, and added sugars. Strong evidence shows that eating patterns low in calorie density improve weight loss and weight maintenance and may be associated with a lower risk of type 2 diabetes in adults. When choosing carbohydrates, Americans should emphasize naturally occurring carbohydrates, such as those found in whole grains, beans and peas, vegetables, and fruits, especially those high in dietary fiber, while limiting refined grains and foods with added sugars. Glycemic index and glycemic load are not associated with body weight, so it is not necessary to consider these measures when selecting carbohydrate foods and beverages for weight management. Plant-based and animal-based protein sources can be incorporated into a healthy eating pattern, but some animal-based sources are high in saturated fat, so nonfat, low-fat, or lean choices should be selected. Fat intake should emphasize monounsaturated and polyunsaturated fats, such as those found in seafood, nuts, seeds, and oils. As long as foods and beverages meet nutrient needs and calorie intake is appropriate, individuals can select an eating pattern that they enjoy and can maintain over time. Individuals should consider the calories from all foods and beverages they consume, regardless of when and where they eat or drink. Physical activity is the other side of the calorie balance equation and should be considered when addressing weight management."