Understanding the Core Recommendations to Limit
To build a truly healthy eating pattern, the MyPlate guidelines emphasize not only what to include but also what to limit. The core message is to prioritize nutrient-dense foods while restricting those that provide excess calories without significant nutritional value. The three primary components to eat less of are added sugars, saturated fats, and sodium. By making mindful choices to reduce these, you can make every bite count towards a healthier lifestyle.
Added Sugars: The Sneaky Calorie Source
Added sugars are sugars and syrups that are added to foods and beverages during processing or preparation. They are a major source of empty calories and offer minimal nutritional benefit. Regular consumption of foods high in added sugars is linked to weight gain, an increased risk of type 2 diabetes, and dental issues. MyPlate recommends limiting added sugars to less than 10% of your daily calories. This means carefully reading nutrition labels to identify sources like sodas, sweetened fruit drinks, pastries, candies, and many breakfast cereals. Choosing water, unsweetened tea, or low-fat milk instead of sugary drinks is one of the most impactful changes you can make. Whole fruits contain natural sugars but also offer fiber and vitamins, making them a far healthier choice than fruit juice or other sugary snacks.
Saturated Fats: A Heart Health Consideration
Saturated fat is a type of dietary fat that is solid at room temperature and primarily comes from animal products. While fat is a necessary part of a balanced diet, excessive saturated fat intake can raise 'bad' LDL cholesterol levels and increase the risk of heart disease. MyPlate advises limiting saturated fats to less than 10% of your daily calories. To accomplish this, focus on lean cuts of meat and poultry, and choose low-fat or fat-free dairy products. Common sources to limit include fatty cuts of beef, sausage, bacon, butter, and full-fat cheese and cream. Consider incorporating plant-based protein sources like beans, lentils, and nuts, which are naturally low in saturated fat. When cooking, substitute solid fats like butter with healthy vegetable oils such as olive or canola oil.
Sodium: The Hidden Salt in Processed Foods
Most of the sodium we consume does not come from the salt shaker but from processed and restaurant foods. A high-sodium diet is a major contributor to high blood pressure, a leading risk factor for heart disease and stroke. MyPlate's guidance aligns with the Dietary Guidelines for Americans, recommending adults consume less than 2,300 milligrams of sodium per day. Processed meats (deli meats, hot dogs, sausage), canned soups, frozen dinners, and many fast-food items are notoriously high in sodium.
Strategies to reduce sodium include:
- Cooking at home more often: This gives you full control over the ingredients and amount of salt used.
- Flavoring with herbs and spices: Use garlic, onion powder, lemon juice, or fresh herbs instead of salt.
- Choosing low-sodium products: When buying canned goods or packaged foods, look for 'reduced sodium' or 'no-salt-added' labels.
Refined Grains and Empty Calories
MyPlate encourages making at least half of your grains whole grains. Refined grains, such as white bread, white rice, and many pastas, have had their bran and germ removed during processing. This process strips them of essential nutrients like fiber, iron, and B vitamins. While they may be enriched with some vitamins, they lack the fiber found in whole grains, which helps you feel full and supports digestive health. Replacing refined grains with whole-grain options like brown rice, whole-wheat bread, and oatmeal is a simple yet effective way to improve your diet's nutritional quality.
Comparison Table: Limit vs. Choose
| Nutrient/Food Group | What to Limit | What to Choose Instead |
|---|---|---|
| Added Sugars | Sugary soft drinks, fruit juice, cakes, cookies, and candy. | Water, unsweetened tea or coffee, and whole fruits. |
| Saturated Fat | Fatty meats, butter, full-fat dairy products (e.g., hard cheese, cream). | Lean meats, poultry, beans, nuts, and low-fat dairy. |
| Sodium | Processed meats (deli meats), canned foods with added salt, fast food, instant noodles. | Fresh, whole foods cooked at home with herbs and spices. |
| Refined Grains | White bread, white rice, many crackers, and some cereals. | Whole-wheat bread, brown rice, oatmeal, and quinoa. |
| Beverages | Sugar-sweetened sodas, energy drinks, and fruit drinks. | Water, low-fat or fat-free milk, and sparkling water with fruit. |
Making the Change: A Gradual and Sustainable Approach
Improving your eating habits is a journey, not a sprint. Instead of making radical changes overnight, focus on gradual, sustainable shifts. Start by identifying one area to focus on, such as reducing sugary beverages. Once you have successfully replaced those with healthier options, tackle another area, like choosing low-sodium versions of canned vegetables. Small, consistent efforts lead to lasting success. Cooking more meals at home is one of the most powerful habits you can build, as it allows you to control the exact ingredients, including levels of added sugars, saturated fats, and sodium.
Conclusion
MyPlate provides clear and actionable guidance on what to eat less of to improve your overall health. By focusing on limiting added sugars, saturated fats, and sodium, you can significantly reduce your intake of empty calories and potentially harmful ingredients. Prioritizing nutrient-dense whole foods, opting for lean proteins and low-fat dairy, and making simple swaps like whole grains for refined grains will put you on the path to a healthier eating routine. Remember that small, consistent changes build into lasting habits, making it easier to follow MyPlate’s recommendations and make every bite count. The key is mindful consumption and a focus on dietary quality.
