The U.S. government updates the official Dietary Guidelines for Americans every five years, providing the public with science-based nutrition advice. The 2020-2025 edition outlines five major, overarching guidelines designed to promote health and reduce the risk of diet-related chronic diseases across the lifespan. These guidelines emphasize creating a total eating pattern rather than focusing on single foods or nutrients.
1. Follow a Healthy Eating Pattern Across the Lifespan
This guideline highlights that healthy eating is a lifelong endeavor, adaptable to personal preferences and cultural traditions. It emphasizes combining foods and drinks into a dietary pattern meeting nutrient needs within an appropriate calorie level. Recommendations vary by life stage, including guidance for infancy (breastfeeding and complementary foods), toddlers (nutrient-dense foods), and adults and older adults (maintaining health and addressing specific needs).
2. Focus on Variety, Nutrient Density, and Amount
Choosing a wide variety of nutrient-dense foods from all five food groups is crucial. Nutrient-dense foods offer vitamins, minerals, and other beneficial components with minimal added sugars, saturated fat, and sodium. Variety in vegetables (dark-green, red and orange, beans, peas, lentils, starchy, and other) is recommended. Prioritizing nutrient density means making conscious choices like baked potatoes over fries. Balancing calorie intake is also vital for maintaining a healthy weight based on age, sex, and activity level.
3. Limit Calories from Added Sugars and Saturated Fats, and Reduce Sodium Intake
Excessive consumption of added sugars, saturated fats, and sodium is linked to increased chronic disease risk. The guidelines recommend limiting added sugars to less than 10% of daily calories from age 2 onward, avoiding them before age 2. Saturated fats should also be less than 10% of daily calories from age 2, replaced with healthier fats. Sodium intake should be less than 2,300 mg daily for adults, with lower limits for children under 14.
4. Shift to Healthier Food and Beverage Choices
Small dietary changes can significantly improve health. This guideline suggests practical substitutions such as choosing water over sugary drinks and low-fat or fat-free dairy over whole milk. Varying protein sources to include more seafood, beans, peas, and soy, alongside lean meats and poultry, is also recommended. Making at least half of grain intake whole grains, like whole-wheat bread and brown rice, is encouraged.
5. Support Healthy Eating Patterns for All
This guideline recognizes that creating a supportive environment is essential for making healthy choices easy. It advocates for community efforts, school and worksite programs, and changes within the food system and industry to promote access to healthy, affordable food and provide clear nutrition information. Healthcare providers also play a role in supporting patients in adopting healthy eating habits.
Comparison of Healthy vs. Unhealthy Eating Patterns
| Feature | Healthy Eating Pattern (Following DGA) | Unhealthy Eating Pattern (Deviating from DGA) |
|---|---|---|
| Focus Foods | Emphasis on whole fruits, vegetables, and whole grains | High intake of refined grains, and processed snacks |
| Protein Variety | Includes seafood, lean meats, eggs, nuts, and legumes | Primarily focused on fatty, red meats and processed meats |
| Dairy Choices | Fat-free or low-fat milk, yogurt, and fortified soy milk | Full-fat dairy products, high-fat cheeses |
| Fats | Primarily from plant oils, nuts, and seeds | High in saturated and trans fats from fried foods, butter, and solid fats |
| Beverages | Water, unsweetened tea/coffee, and low-fat milk | Sugary sodas, energy drinks, and fruit-flavored drinks |
| Key Limits | Keeps added sugars, saturated fats, and sodium within recommended limits | Exceeds limits for added sugars, saturated fats, and sodium |
Conclusion: Making the Guidelines Work for You
The Dietary Guidelines for Americans offer science-based recommendations to improve health through nutrition. By incorporating these five major principles – following a healthy pattern across the lifespan, focusing on variety, nutrient density, and amount, limiting added sugars, saturated fats, and sodium, shifting to healthier choices, and supporting healthy environments – individuals can build a more balanced and health-protective eating pattern. These guidelines serve as a flexible framework for making informed decisions at all life stages. For detailed information on food groups and portion sizes, resources like MyPlate from the USDA are available.
For more detailed information, consult the official dietary guidelines at DietaryGuidelines.gov.
