Food Choices

"For calorie balance, the focus should be on total calorie intake, but intake of some foods and beverages that are widely over- or underconsumed has been associated with effects on body weight. In studies that have held total calorie intake constant, there is little evidence that any individual food groups or beverages have a unique impact on body weight. Although total calorie intake is ultimately what affects calorie balance, some foods and beverages can be easily overconsumed, which results in a higher total calorie intake. The best advice is to monitor dietary intake and replace foods higher in calories with nutrient-dense foods and beverages relatively low in calories. Moderate evidence shows that adults who eat more whole grains, particularly those higher in dietary fiber, have a lower body weight compared to adults who eat fewer whole grains. Moderate evidence in adults and limited evidence in children and adolescents suggests that increased intake of vegetables and fruits may protect against weight gain. Strong evidence shows that children and adolescents who consume more sugar-sweetened beverages have higher body weight compared to those who drink less, and moderate evidence supports this relationship in adults. Sugar-sweetened beverages provide excess calories and few essential nutrients and should only be consumed when nutrient needs have been met and daily calorie limits are not exceeded. For most children and adolescents, intake of 100% fruit juice is not associated with body weight, but limited evidence suggests that increased intake has been associated with higher body weight in children and adolescents who are overweight or obese. Moderate drinking of alcoholic beverages is not associated with weight gain, but heavier-than-moderate consumption over time is associated with weight gain. Calories from accompanying mixers should be considered. Reducing alcohol intake can help adults consume fewer calories. Milk and milk products do not play a special role in weight management, and there is no independent relationship between intake of meat and poultry or beans and peas, including soy, and body weight. These foods remain important sources of nutrients in healthy eating patterns."