How to eat, according to the USDA 2020 dietary guidelines

The U.S. the government publishes dietary guidelines every five years, and the 2020 edition just released yesterday. There aren’t any huge changes, but babies and toddlers are included for the first time, and again we’re reminded that almost all of us eat too much sugar.

The dietary guidelines form the basis of what is included in federal programs like school meals, but few people actually follow them. The government reports that the average American’s diet meets only about 59% of guidelines. And while the guidelines are still controversial in one way or another, we’d probably all be at least a little better off if we ate more like they say we should..

There is no pyramid or plaque graphic to accompany with the current edition, just tips such as the following “four general guidelines”:

• Eat a healthy diet every step of the way.
• Personalize and enjoy the nutrient-dense food and drink choices to reflect personal preferences, cultural traditions, and budget considerations.
• Focus on meeting the needs of food groups with nutrient-dense foods and drinks, and stick to calorie limits.
• Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

As for the details: added sugars and saturated fat are each limited to 10% of calories from 2 years old; sodium should be less than 2300 milligrams per day (less if you are under 14), and the maximum number of drinks per day is one for women and two for men. It is per day, not an average for the week.

According to the USDA, foods rich in nutrients include “vegetables, fruits, whole grains, seafood, eggs, beans, peas and lentils, unsalted nuts and seeds, dairy products. fat-free and low-fat, lean meats and poultry ”When cooked without too much sugar, fat or sodium.

There are recommendations for people who are pregnant or breastfeeding and for the elderly. This set of guidelines is also the first to include babies and toddlers, and we’ve reported recommendations for children as they were discussed earlier this year.