The 2020-2025 Dietary Guidelines for Americans

The 2020-2025 Dietary Guidelines for Americans are a set of recommendations for the general public and for professionals who serve the public. The guidelines provide advice on how to make choices about food and physical activity that promote health, support a healthy weight, and prevent chronic disease.

Here are some key recommendations from the 2020-2025 Dietary Guidelines:

1. Follow a healthy eating pattern that meets your nutritional needs: This includes a variety of vegetables, fruits, grains (at least half of which should be whole grains), fat-free or low-fat dairy products, and a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products.

2. Focus on variety, nutrient-dense foods, and portion control: Choose a variety of foods from all food groups in appropriate amounts. Nutrient-dense foods are those that provide a lot of nutrients for relatively few calories.

3. Limit added sugars and saturated fats: Consume less than 10% of calories per day from added sugars and less than 10% of calories per day from saturated fats.

4. Limit sodium intake: Consume less than 2,300 milligrams (mg) per day of sodium for adults and children aged 14 years and older, and less for children younger than 14 years.

5. Make half your plate fruits and vegetables: Choose a variety of fruits and vegetables, especially those that are dark green, red, and orange.

6. Choose foods and drinks with less added sugars and fewer calories: Select foods and drinks that are lower in added sugars and calories.

7. Prepare and serve foods and drinks with little or no added sugars or unhealthy fats: Use herbs, spices, and flavorful ingredients like citrus juices and zest, vinegar, and fruit to enhance the flavor of foods and drinks instead of added sugars or unhealthy fats.

8. Support healthy eating patterns for all: Encourage and support healthy eating patterns for yourself, your family, and your community by choosing foods and drinks that are nutritious, affordable, and available, and by participating in regular physical activity.

The USDA states that a healthy lifestyle, including a healthy eating pattern and regular physical activity, can help individuals achieve and maintain a healthy weight and reduce the risk of chronic diseases.

Ready for a personalized nutrition plan that will help you reach your health and fitness goals?

Contact N2 Nutrition today at (716) 847-2639 or email nick@getn2nutrition.com to schedule a one-on-one consultation and start your journey to a healthier you!