Dietary Guidelines

"The 2015 Dietary Guidelines for Americans offers specific, evidence-based recommendations for dietary changes aimed at keeping calorie intake in balance with physical activity, which is key for weight management. These recommendations include: Follow a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level that includes: a variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other; fruits, especially whole fruits; grains, at least half of which are whole grains; fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages; a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products; and oils. A healthy eating pattern limits saturated fats and trans fats, added sugars, and sodium. Key quantitative recommendations are provided for several components of the diet that should be limited. These components are of particular public health concern in the United States, and the specified limits can help individuals achieve healthy eating patterns within calorie limits: consume less than 10 percent of calories per day from added sugars; consume less than 10 percent of calories per day from saturated fats; and consume less than 2,300 milligrams (mg) per day of sodium. If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age."