Which recommendation is in accordance with the Dietary Guidelines for Americans?

January 3, 2026 •

2 min read

According to the Dietary Guidelines for Americans 2020-2025, over 70% of Americans have dietary patterns low in vegetables, fruits, and whole grains. The guidelines provide evidence-based recommendations for healthier eating habits across all life stages, focusing on nutrient-dense foods and limiting components like added sugars, saturated fat, and sodium.

Quick Summary

The Dietary Guidelines for Americans recommend limiting added sugars, saturated fat, and sodium. The guidance focuses on creating healthy eating patterns tailored to individual needs, emphasizing nutrient-dense foods like fruits, vegetables, and whole grains over highly processed items.

Key Points

Limit Added Sugars: A core recommendation is to restrict added sugars to less than 10% of daily calories for those aged 2 and older, and to avoid them entirely for infants and toddlers.
Reduce Saturated Fat: The guidelines recommend consuming less than 10% of total daily calories from saturated fats by opting for leaner protein sources and low-fat dairy.
Decrease Sodium Intake: To reduce the risk of high blood pressure and other health issues, limit sodium consumption to less than 2,300 mg per day.
Increase Nutrient-Dense Foods: Focus on building meals with plenty of vegetables, fruits, whole grains, and lean protein, which offer maximum nutrients per calorie.
Vary Your Protein Sources: Incorporate a variety of protein foods, including seafood (at least 8 ounces per week), legumes, nuts, and eggs, alongside lean meats and poultry.
Build Healthy Eating Patterns: The guidelines emphasize following a healthy eating pattern tailored to personal preferences, cultural traditions, and budget, rather than focusing on individual foods or nutrients in isolation.

The Dietary Guidelines for Americans (DGA) are a key source of nutrition advice in the U.S., updated every five years by the USDA and HHS. The 2020-2025 edition provides recommendations for all ages, emphasizing healthy eating patterns based on personal and cultural preferences within calorie limits.

Limiting Key Dietary Components

A major focus of the DGA is reducing intake of certain components commonly overconsumed, allowing more room for nutrient-dense foods.

Added Sugars

Limit added sugars to less than 10% of daily calories for those aged two and older. Avoid added sugars entirely for children under two. Sugary drinks and desserts are primary sources.

Saturated Fat

The DGA recommends consuming less than 10% of daily calories from saturated fat for individuals aged two and older. This means choosing leaner meats, low-fat dairy, and replacing saturated fats with unsaturated fats from sources like seafood and nuts.

Sodium

The guidelines suggest limiting sodium to under 2,300 milligrams daily for ages 14 and up, with lower limits for younger individuals. Processed foods and restaurant meals contribute significantly to sodium intake.

Promoting Nutrient-Dense Foods

Increasing consumption of nutrient-dense foods and beverages is another core recommendation, helping individuals meet nutritional needs efficiently.

Vegetables: Eat a variety from all subgroups.
Fruits: Prioritize whole fruits over juice.
Grains: Make at least half your grains whole grains.
Dairy: Choose fat-free or low-fat options, including fortified soy beverages.
Protein: Vary sources, including seafood (8 oz/week for adults), lean meats, poultry, eggs, legumes, and nuts.

Comparison of Recommendations for a Healthy Eating Pattern


Dietary Component	Recommended Guideline (2020-2025)	Why it's Recommended
Added Sugars	<10% of total daily calories for ages 2+; avoid under age 2	Helps manage calorie intake and reduces chronic disease risk.
Saturated Fat	<10% of total daily calories for ages 2+	Lowers blood cholesterol and reduces cardiovascular disease risk.
Sodium	<2,300 mg per day for ages 14+; less for younger children	High intake is linked to high blood pressure.
Seafood	At least 8 ounces per week for adults	Provides essential nutrients like omega-3 fatty acids.
Whole Grains	Make at least half your grains whole grains	Good source of fiber and nutrients.
Dairy	Fat-free or low-fat dairy options	Provides calcium, potassium, and vitamin D with less saturated fat.

Conclusion

The Dietary Guidelines for Americans recommend building a healthy eating pattern focused on nutrient-dense foods while limiting added sugars, saturated fat, and sodium. This framework helps individuals make healthier choices to improve health and reduce the risk of chronic diseases. The guidelines offer a flexible approach, encouraging personalized choices that fit individual needs, culture, and budget.

Adhering to the Dietary Guidelines

Implementing the DGA involves making gradual, sustainable changes. Simple shifts, like choosing water over sugary drinks or incorporating more seafood and legumes into meals, can make a significant difference. The DGA serves as a long-term guide for healthy eating. Additional resources are available on the official website, DietaryGuidelines.gov.

Frequently Asked Questions

The key takeaway is to build a healthy eating pattern with nutrient-dense foods like fruits, vegetables, and whole grains while limiting calories from added sugars, saturated fat, and sodium.

For those aged 2 and older, the DGA recommends limiting added sugars to less than 10% of daily calories. Children under 2 should avoid added sugars entirely.

The guidelines advise that saturated fat intake be less than 10% of total daily calories for individuals over the age of two.

To reduce sodium, focus on limiting processed and restaurant foods, which are the main sources of sodium for most Americans. The recommended daily limit is less than 2,300 mg.

Yes, the DGA recommends that adults eat at least 8 ounces of seafood per week, citing the importance of nutrients like omega-3 fatty acids.

Yes, the DGA provides specific guidance for all life stages, including infancy, childhood, adolescence, and older adulthood, with particular recommendations for pregnant and lactating women.

Eating nutrient-dense foods helps ensure you meet your body's nutritional needs without consuming excess calories. The DGA emphasizes vegetables, fruits, whole grains, and lean proteins as key components.

Yes, the DGA mentions fortified soy beverages and yogurts as alternatives to traditional dairy, particularly for individuals with dietary restrictions or preferences.