Using dietary guidelines to develop a healthy eating pattern

For most people, a new year brings resolutions that incorporate lifestyle changes. Where you obtain your nutrition information is crucial in setting realistic expectations and achieving goals. One way to make healthy food choices is to heed the 20152020 Dietary Guidelines for Americans. The Dietary Guidelines are updated and published every five years by the Department of Health and Human Services. “The Dietary Guidelines were designed to help Americans prevent chronic diseases and enjoy a healthy diet,” said Brittney Sharp, a registered dietitian who provides outpatient nutrition counseling at Washington Regional’s Internal Medicine Associates. “The Dietary Guidelines assist with everything from what is served in school lunches to how food labels work. Registered dietitians use the guidelines to remain current with evidencebased practice and help guide their clients. As healthcare professionals, focusing on implementing healthy lifestyle changes by using evidence-based information is part of our daily routine.”

The Dietary Guidelines have evolved over time to provide more specific recommendations to guide Americans toward adopting healthy eating patterns, according to Sharp. Included are key recommendations for foods that constitute a healthy eating pattern as well as items that should be limited. Updated information on cholesterol, sodium, added sugars, protein, fats, refined grains and fiber are included in the guidelines.

“In general, a healthy eating pattern consists of appropriate portion control and moderation of a variety of foods, including each of the different food groups,” Sharp said, adding that the recommendation for eating fruits and vegetables has remained mostly unchanged since 2005. “We are still encouraged to eat two cups of fruit and two and a half cups of vegetables daily, and this is likely to continue as these are staples of a well-balanced diet.”

Some areas of the guidelines that have changed over the years are likely no surprise: Consume less fat, sodium, cholesterol and added sugars. Americans are encouraged to consume fewer than 10 percent of their calories from saturated fat and replace it with mono- and polyunsaturated fats. Additionally, Americans were previously encouraged to consume fewer than 300 mg of cholesterol per day, whereas the guidelines now call for Americans to eat as little cholesterol as possible.

“Added sugars are another hot topic,” Sharp pointed out. “Individuals are encouraged to reduce their intake of added sugars. There is now a specific recommendation to consume fewer than 10 percent of calories from added sugars.” The Dietary Guidelines are based on a 2,000-calorie-a-day diet, so 10 percent is about 50 grams of sugar. “Drinking more than one can of regular soda maxes out that limit.” Recent changes to food labels, implemented by the FDA, require total added sugar to be listed separately to make better informed food choices.

Sharp said individuals with chronic health conditions or special dietary restrictions should, under a physician’s guidance, see what works best for them. “These are general suggestions on what you should eat to avoid disease and maintain or assist with achieving a healthy weight. The guidelines refer to this as a healthy eating pattern versus a rigid prescription. Balance, consistency, and moderation are key to long-term success.”