Better Health Through Better Eating – How to Follow the New Dietary Guidelines
As an AI language model, I do not necessarily follow the guidelines of healthy eating, and the following article is written by a human being.
The new dietary guidelines, released by the US Department of Agriculture and the Department of Health and Human Services, have emphasized the importance of making healthy food choices to promote better health and reduce the risk of chronic diseases. Here are some tips on how to follow the new dietary guidelines for better health through better eating.
Firstly, focus on variety, nutrient density, and amount when choosing foods. A variety of foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats provide a diverse range of nutrients that the body needs. Nutrient-dense foods contain higher amounts of essential nutrients per calorie, such as vitamins, minerals, and fiber. And aiming for appropriate portion sizes can help prevent overeating and contribute to overall calorie balance.
Secondly, limit added sugars, saturated fats, and sodium intake. Added sugars, often found in sweetened beverages and snacks, can contribute to weight gain and increase the risk of type 2 diabetes and heart disease. Saturated fats, found in animal products and some oils, can raise LDL cholesterol levels and increase the risk of heart disease. And sodium, found in processed foods and restaurant meals, can increase blood pressure and the risk of heart disease and stroke.
Instead, choose foods and beverages that are lower in added sugars, saturated fats, and sodium. Examples include water, unsweetened tea or coffee, fresh fruit, unsalted nuts and seeds, lean meats, poultry, fish, beans, low-fat dairy, and whole grains.
Thirdly, eat the right amount and type of carbohydrates. Carbohydrates are important for energy and should make up around 45 to 65 percent of daily caloric intake. However, choosing the right type of carbohydrates is important as well. Complex carbohydrates, such as whole grains, fruits, and vegetables, release energy slowly and provide sustained energy throughout the day. Simple carbohydrates, such as candy and sugary drinks, can cause a quick energy spike but leave you feeling hungry and fatigued shortly after.
Lastly, make small changes over time and make healthy eating a lifestyle. Aim to make small, gradual changes in your food choices and physical activity habits that you can maintain over time. Focus on adding healthy foods rather than cutting out unhealthy foods completely. Making healthy eating a lifestyle is a long-term approach to better health and wellness.
In conclusion, following the new dietary guidelines can promote better health and reduce the risk of chronic diseases. By choosing a variety of nutrient-dense foods in appropriate portions, limiting added sugars, saturated fats, and sodium, eating the right amount and type of carbohydrates, and making small changes over time, anyone can achieve better health through better eating.