The federal Dietary Guidelines for Americans provides the latest evidence-based nutrition information to promote health and prevent chronic disease. For many Americans, this involves making significant reductions in several key dietary components that are often overconsumed. While a complete overhaul isn't necessary, small and sustainable changes can lead to substantial health benefits over time. This article outlines the primary foods and components identified for reduction and provides practical strategies for making healthier choices.
Foods and components to reduce
Saturated fat
Saturated fats are a primary target for reduction in the American diet. They are found in high concentrations in many animal products and some plant-based oils. High intake of saturated fat can increase LDL ('bad') cholesterol, which contributes to plaque buildup in arteries and increases the risk of heart disease and stroke. The DGA recommends limiting saturated fat to less than 10% of total daily calories, and the American Heart Association (AHA) advises an even lower limit of 5-6% for those needing to lower their LDL cholesterol.
Common sources to limit:
- Fatty meats (e.g., bacon, sausage, processed meats)
- High-fat dairy products (e.g., whole milk, butter, cheese, ice cream)
- Tropical oils (e.g., coconut and palm oil)
- Baked goods and pastries
Added sugars
Excessive intake of added sugars is another significant concern. Added sugars contribute to excess calorie intake without providing essential nutrients, which can lead to weight gain, obesity, type 2 diabetes, and cardiovascular disease. The DGA advises limiting calories from added sugars to less than 10% of total daily calories. The average American consumes significantly more than this recommendation.
Foods and drinks high in added sugars:
- Sugar-sweetened beverages (soda, sports drinks, fruit juices)
- Candies and desserts (cakes, cookies, ice cream)
- Many packaged foods (cereals, sauces, dressings)
- Energy drinks
Sodium
Most Americans consume much more sodium than is needed, far exceeding the recommended limit of 2,300 mg per day. For many, the goal is even lower, at 1,500 mg daily. High sodium intake is a major contributor to high blood pressure, a leading risk factor for heart disease and stroke. A large portion of dietary sodium comes from processed, packaged, and restaurant foods.
Alcoholic beverages
The DGA recommends that if alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men, on days when alcohol is consumed. It is important to note that many health authorities suggest that even moderate drinking can carry health risks, and some emerging evidence even suggests an increased risk of certain cancers at low levels of consumption.
Trans fats
Although the U.S. Food and Drug Administration (FDA) has banned artificial trans fats (partially hydrogenated oils) from the food supply, small amounts of naturally occurring trans fats are still present in some meat and dairy products. Industrially produced trans fats were previously common in fried foods, packaged baked goods, and margarine. The recommendation is to keep trans fat intake as low as possible.
Making smart swaps: A comparison of dietary choices
| High-Intake Food/Component | Healthier Alternative | Reason for Change |
|---|---|---|
| Saturated Fat | Lean cuts of meat, poultry without skin, fish, and legumes. | Reduces LDL cholesterol and heart disease risk. |
| Added Sugars | Water, unsweetened tea, fresh fruit, or naturally sweet spices like cinnamon. | Reduces calorie intake from empty calories, helps manage weight and diabetes risk. |
| Sodium | Fresh, minimally processed foods, herbs, and spices instead of salt. | Helps lower blood pressure, reducing risk of heart disease and stroke. |
| Refined Grains | Whole grains such as whole wheat bread, brown rice, oats, and quinoa. | Increases dietary fiber and nutrient intake, promoting better digestive health. |
| Trans Fats | Liquid vegetable oils like olive or canola oil. | Reduces LDL cholesterol and associated heart disease risks. |
Practical steps for reducing intake
Implementing these dietary changes can be a gradual process. Start by focusing on one area, such as reducing added sugars, before tackling another.
Read nutrition labels
Checking the Nutrition Facts label is a simple yet powerful tool. The label clearly lists saturated fat, sodium, and, importantly, added sugars. Use the % Daily Value (DV) to quickly assess if a product is high or low in a particular nutrient, with 5% or less considered low and 20% or more considered high. Be mindful that many packaged foods contain hidden sources of added sugars and sodium.
Choose fresh over processed
Fresh fruits, vegetables, and whole foods are naturally low in the components Americans are recommended to reduce. By prioritizing these items and cooking more meals at home, you have greater control over the ingredients used. When shopping, opt for canned fruit packed in its own juice or water and choose unsalted or low-sodium packaged foods.
Modify your cooking methods
Simple changes in food preparation can make a big difference. Try grilling, baking, broiling, or steaming instead of frying. Use herbs, spices, and citrus to add flavor to your meals instead of relying on salt.
Make smart swaps
Instead of full-fat dairy, switch to low-fat or fat-free options. Replace sugary desserts with fresh fruit. Choose lean cuts of meat or plant-based protein sources like beans and lentils. These substitutions can help reduce your intake of unhealthy components without sacrificing flavor or satisfaction.
Conclusion
Americans are recommended to reduce their intake of several food components to improve public health and prevent chronic diseases. The primary culprits are saturated fat, added sugars, and sodium, with recommendations also in place for trans fat and alcoholic beverages. By following guidelines, reading nutrition labels, and making conscious choices to replace processed foods with fresh, whole alternatives, individuals can significantly improve their dietary patterns. The shift towards healthier habits is a marathon, not a sprint, and every small change contributes to a healthier lifestyle. For further reading, you can refer to the official Dietary Guidelines for Americans for comprehensive information.
