What is the Dietary Guidelines for Americans Guideline 4?

December 28, 2025 •

2 min read

According to the World Health Organization, unhealthy diets and lack of physical activity are among the leading global risks to health. The Dietary Guidelines for Americans (DGA) provides evidence-based recommendations to help the public follow healthy eating patterns, with Guideline 4 focusing on specific dietary components to limit.

Quick Summary

Guideline 4 of the Dietary Guidelines for Americans advises limiting intake of added sugars, saturated fat, and sodium to reduce the risk of chronic diseases. It provides specific daily limits for these nutrients and also recommends moderating alcohol consumption.

Key Points

Reduce Added Sugars: Aim for less than 10% of your daily calories from added sugars to manage weight and lower disease risk.
Limit Saturated Fat: Keep saturated fat below 10% of daily calories by replacing solid fats with healthy unsaturated alternatives from plants and fish.
Control Sodium Intake: Consume less than 2,300 mg of sodium daily by checking food labels and using herbs and spices instead of salt.
Moderate Alcohol Consumption: If you choose to drink, limit intake to two drinks or less per day for men and one or less for women.
Read Food Labels: Utilize the Nutrition Facts label to identify and reduce consumption of added sugars, saturated fat, and sodium in packaged foods.
Swap Smartly: Replace sugary drinks with water and fatty meats with lean proteins to align with DGA recommendations.

Understanding the Core Components of Guideline 4

Guideline 4 of the Dietary Guidelines for Americans focuses on reducing the consumption of dietary components that are often over-consumed in the U.S. diet: added sugars, saturated fat, and sodium. This guideline aims to help individuals make healthier food and beverage choices to reduce the risk of diet-related chronic diseases.

The Importance of Limiting Added Sugars

Added sugars are sugars and syrups added to foods and beverages during processing or preparation, providing calories without essential nutrients. The DGA suggests individuals aged two and older consume less than 10% of their daily calories from added sugars. Excessive intake is linked to weight gain, dental problems, and an increased risk of chronic diseases.

Tips for reducing added sugars:
- Choose water, unsweetened tea, or coffee over sugary drinks.
- Use fruit for sweetness instead of adding table sugar.
- Check food labels for the '% Daily Value' of added sugars.
- Consider reducing the sugar in baking recipes.

Prioritizing Unsaturated Fats over Saturated Fats

Guideline 4 recommends limiting saturated fat intake to less than 10% of daily calories for individuals two years and older. Saturated fats can increase 'bad' LDL cholesterol, raising the risk of heart disease and stroke. The guideline encourages replacing saturated fats with healthier unsaturated fats.

Sources of healthier fats:
- Plant-based oils like olive, canola, or sunflower oil.
- Lean proteins and low-fat dairy options.
- Nuts, seeds, and avocados.

Managing Sodium for Better Blood Pressure

High sodium intake is linked to high blood pressure, a risk factor for heart disease and stroke. The DGA advises most adults to consume less than 2,300 milligrams of sodium daily. Guidance on reducing sodium intake can be found on {Link: FAO website https://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/united-states-of-america/en/}.

Comparison: DGA Recommendations vs. Typical American Intake

A comparison of Guideline 4's recommendations versus average consumption patterns in the United States, illustrating the gap between ideal and reality, can be found on {Link: FAO website https://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/united-states-of-america/en/}.

Conclusion: Making Informed Choices for a Healthier Life

Guideline 4 of the Dietary Guidelines for Americans emphasizes making informed choices to limit added sugars, saturated fat, and sodium, and moderating alcohol consumption. Adhering to these recommendations can significantly reduce the risk of chronic diseases and improve overall well-being. Practical steps include reading food labels, preparing more meals at home, and prioritizing nutrient-dense whole foods. Additional information on heart-healthy eating, such as the DASH eating plan, is available from the National Heart, Lung, and Blood Institute.

Frequently Asked Questions

For individuals aged two and older, the recommendation is to limit added sugars to less than 10% of total daily calories. For a 2,000-calorie diet, this equates to less than 200 calories, or about 12 teaspoons.

Yes, Guideline 4 applies to children, though with some specific considerations. The recommendation to limit added sugars and saturated fat to less than 10% of daily calories begins at age two, while children under two should avoid added sugars completely.

For most adults aged 14 and older, the DGA recommends limiting daily sodium intake to less than 2,300 milligrams. This is approximately one teaspoon of table salt.

No, Guideline 4 specifically targets a reduction in saturated and trans fats. It encourages replacing these with healthier monounsaturated and polyunsaturated fats, which are important for overall health.

To reduce sodium while cooking, you can use herbs, spices, garlic, onion, and lemon juice for flavoring instead of salt. Rinsing canned vegetables and beans can also significantly decrease their sodium content.

Yes, Guideline 4 includes recommendations for alcoholic beverages. Adults of legal drinking age who choose to drink should do so in moderation, limiting intake to two drinks or less in a day for men and one drink or less in a day for women.

Limiting saturated fat helps to reduce 'bad' LDL cholesterol levels in the blood. High LDL cholesterol is a significant risk factor for developing heart disease and stroke.