Key messages from the 2015-2020 Dietary Guidelines

Following these guidelines can make eating healthy less complicated.

We often hear about the importance of “healthy eating,” which can be a very relative and touchy subject to many. According to the 2015-2020 Dietary Guidelines, “healthy eating” is an approach and it is not a very complex one.

The Dietary Guidelines recommend that a healthy eating pattern includes:

  • A variety of vegetables in your diet. Try to include dark green, red and orange, legumes (beans and peas), starchy and other plant foods.
  • A variety of fruits.
  • Grains, at least half of which are whole grains.
  • Low-fat or fat-free dairy products such as milk, yogurt, cheese, and/or fortified soy beverages.
  • A variety of protein foods such as seafood, lean meats and poultry eggs, legumes (lentils, beans, peas), nuts, seeds, and soy products.
  • Oils

The Dietary Guidelines recommend that a healthy eating pattern limits the following:

  • Trans fats – avoid them as much as you can.
  • Saturated fats – less than 10 percent of calories per day should be consumed from saturated fats.
  • Added sugars – less than 10 percent of calories per day should be consumed from added sugars.
  • Sodium – consume less than 2,300 milligrams (mg) per day of sodium.
  • If you consume alcoholic drinks, consume them in moderation – up to one drink per day for women and up to two drinks per day for men (adults of legal drinking age).

So eating healthy may not be as complicated as we think or hear. Follow the simple recommendations provided by the Dietary Guidelines. For more information on making healthy lifestyle changes, visit Michigan State University Extension.

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