Nutritional Guidelines for Optimum Health

It is no secret that nutrition is important, yet many Americans still don't eat a healthy and wholesome diet, without which there is an increase the risk of developing serious conditions like diabetes, obesity, high blood pressure, and much more. Most people eat plenty of food, but they aren't meeting nutritional guidelines, resulting in poor nutrition.

To make getting proper nutrition as easy as possible, the Department of Health and Human Services and the Department of Agriculture jointly release a comprehensive list of nutritional guidelines every five years. These guidelines are used by health professionals to recommend diet plans for their patients and to help people with nutrition and healthy eating. While the list is long and can be confusing, there is a much simpler way to explain it:

Fruits - include a variety of fruits in your diet, whether they are fresh, dried, frozen, or canned. The typical 2,000 calorie diet should include 2 cups of fruit.
Vegetables - it's important to include a variety of vegetables, but especially dark green, leafy veggies like broccoli, spinach, and kale, and orange veggies like carrots, pumpkin, sweet potatoes, and squash, as well as plenty of beans, peas, and lentils. These are chock full of vitamins and antioxidants that are important for optimum health.
Calcium - most people don't get enough calcium in their diets, which is vital to building and maintaining strong bones. Nutritional guidelines call for 3 cups (or the equivalent) of low- or non-fat dairy. This can come from milk, yogurt, and cheeses (1 Â½ oz of cheese = 1 cup of milk). Young children should get 2 cups. If you are unable to consume these, choose a lactose-free dairy product that has been fortified with calcium.
Whole grains - adults should consume at least 3 oz. of whole grains everyday. 1 oz is equal to 1 slice of bread, 1 cup of cereal, or Â½ cup of cooked pasta or rice. It is important that the grains listed are whole, and not enriched.
Lean protein - try to limit consumption of red meat, and try to grill, bake, or broil when you cook (no frying!). Poultry, fish, peas, seeds, and nuts are great sources of protein.
Limit sugars, salts, and fats (especially avoiding saturated fats and trans fats).
Read labels - they are there for a reason! Learn how to read nutrition labels on foods in order to make healthy choices for you and your family.

Simply put, people should lead healthy lifestyles by making nutritious food choices, balancing diet and exercise, and getting the most out of the calories they consume. By starting with these nutritional guidelines and following daily nutritional requirements, Americans can shrink their waistlines and live much healthier, longer lives.