According to the U.S. Department of Health and Human Services, "A healthy diet can reduce the risk of major chronic diseases such as heart disease, diabetes, osteoporosis, and some cancers." (HHS, 2010) In order to help Americans improve their ability to choose a healthy diet, the HHS developed Dietary Guidelines describing the amount of each nutrient the average American should try to eat.
The Guidelines provide ranges of caloric and nutrient intake for children, as well as for adult males and females, which demonstrates how those needs are affected by age and gender. In general, for the average American adult, the macronutrient recommendations are:
- Protein: 10-35% of daily intake
- Carbohydrate: 45-65% of daily intake
- Fat: 20-35% of daily intake
The HHS also recommends that Americans increase their intake of whole grains, vegetables, and fruits; reduce intake of sugar-sweetened beverages; and monitor their calorie intake from alcoholic beverages.
Other recommendations from the HHS to help meet these guidelines include calorie control suggestions such as using smaller plates; tracking your daily intake in a food journal; replace portions of high-calorie foods with lower calorie foods such as vegetables and fruits; and experiment with ingredient substitution to create more healthy recipes when cooking.
The HHS has published a 112-page document that describes in detail the various nutrients, eating habits, calorie goals, and foods to either increase or reduce in the average diet. Overall the guidelines provide a lot of sound advice for individuals to follow, as well as a lot of information about how much of a given type fo food the average person should try to aim for. Unfortunately at 112 pages long it is overwhelming for many people, and the "quick take-away points" that most people are looking for can be somewhat difficult to find or understand.
Reference:
U.S. Department of Health and Human Services (2010). Dietary Guidelines for Americans. Retrieved from http://www.health.gov/dietaryguidelines/
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