Food Choices

"High consumptions of certain foods, such as those high in saturated or trans fat, sodium, added sugars, and refined grains may contribute to the increased incidence of chronic disease. Additionally, excessive consumption of these foods replaces the intake of more nutrient-dense foods. The average person consumes 3,400 milligrams of sodium per day, mostly in the form of table salt. The Dietary Guidelines recommend that Americans reduce their daily sodium intake to less than 2,300 milligrams. If you are over the age of fifty-one, are African American, or have cardiovascular risk factors, such as high blood pressure or diabetes, sodium intake should be reduced even further to 1,500 milligrams. The Dietary Guidelines also recommend that less than 10 percent of calories come from saturated fat, and that fat calories should be obtained by eating foods high in unsaturated fatty acids. The Dietary Guidelines stress the importance of limiting the consumption of foods with refined grains and added sugars, and introduce the new term, SoFAS, which is an acronym for solid fats and added sugars, both of which should be consumed in moderation in a healthy diet 5.\n\nFoods and Nutrients to Increase\n\nThe typical American diet lacks sufficient amounts of vegetables, fruits, whole grains, and high-calcium foods, causing concern for deficiencies in certain nutrients important for maintaining health. The Dietary Guidelines provide the following suggestions on food choices to achieve a healthier diet:\n\nInstead of… Replace with…\n\nSweetened fruit yogurt Plain fat-free yogurt with fresh fruit\n\nWhole milk Low-fat or fat-free milk\n\nCheese Low-fat or reduced-fat cheese\n\nBacon or sausage Canadian bacon or lean ham\n\nSweetened cereals Minimally sweetened cereals with fresh fruit\n\nApple or berry pie Fresh apple or berries\n\nDeep-fried French fries Oven-baked French fries or sweet potato baked fries\n\nFried vegetables Steamed or roasted vegetables\n\nSugary sweetened soft drinks Seltzer mixed with 100 percent fruit juice\n\nRecipes that call for sugar Experiment with reducing amount of sugar and adding spices (cinnamon, nutmeg, etc…)\n\nSource: Food Groups. US Department of Agriculture. http:/ /www.choosemyplate.gov/food-groups/. Updated April 19, 2017. Accessed November 22,"