24-Hour Crisis Hotline: (877)SAFEGBC or (877)723-3422 Mental Health & Substance Abuse Issues

6502 Nursery Drive, Suite 100
Victoria, TX 77904
(361)575-0611
(800)421-8825

Wellness and Personal Development
Resources
Basic InformationLatest News
Embracing 'Oneness' Boosts Satisfaction With Life: StudyAre Workplace Wellness Programs Worth It?Common Sleep Myths Endanger Public HealthGet Back to Nature to Put Stress at BayScience Says: Smiling Does Bring a Mood BoostIs Your Smartphone Making You Fat?Those Whitening Strips May Damage Your TeethDietary Supplements Do Nothing for You: StudyVoice-Assisted Tech Can Be a Driving HazardWhen Using Moisturizers With Sunscreen, Don't Miss Around the EyesKindness: 12 Minutes to a Better MoodWhy Holding a Grudge Is Bad for Your HealthMove More, Live LongerDo You Live in One of America's 'Healthiest Communities'?A Good Spring Clean Can Help Tame Seasonal AllergiesAHA News: Culture, Paycheck, Neighborhood Key to Your Heart's HealthEye-Soothing Tips for Computer UsersWalk, Dance, Clean: Even a Little Activity Helps You Live LongerWhy Watch Sports? Fans Get a Self-Esteem Boost, Study Finds1 in 3 Young Adults Suffers From Loneliness in U.S.Time Change Tougher for Kids With Mental Health IssuesAHA News: Irregular Sleep Could Impact Your Heart HealthBeware of Drowsy Driving as Daylight Saving Time BeginsSleeping In on Weekends May Not Repay Your Sleep 'Debt'Health Tip: Travel Suggestions For Your EyesHow Color Can Help You De-StressUpbeat Attitude May Be a Pain FighterDeveloping Self-Compassion: How to Show Yourself Some LoveUpdate Dietary Guidelines for a Healthier YouHair Styles That Can Lead to Hair LossGreat Workouts Boost Brains, Even in the YoungLayer Up During the Polar VortexWhy Sleepless Nights Can Mean More Painful DaysHow to Pick a Fitness Tracker That's Right for You'Rock-a-Bye' You, for Better Sleep?Eat What You Want and Still Stay Slim? Thank Your GenesAre You a Risk-Taker? It Might Lie in Your GenesDitch Your Leisure To-Do ListHeart-Healthy Living Also Wards Off Type 2 DiabetesSimple Treatments to Banish Winter BluesWant to Live Longer? Just Sit a Bit Less Each DayHappiness High in States With Lots of Parks, LibrariesLook to Your Aunts, Uncles and Parents for Clues to Your LongevityMillennials' Odds for Depression Rise With Social Media UseAHA: Could Phosphate Additives in Foods Make You Less Active?Catching Up on News About Catch-Up SleepWill Cutting Out Booze for 'Dry January' Help Your Health?Health Tip: Avoid Cellphone Use While DrivingKeep Your Skin Glowing With Good Health in 2019Ring in the New Year Resolved to Improve Your Health
Links
Related Topics

Anger Management
Stress Reduction and Management

Update Dietary Guidelines for a Healthier You

HealthDay News
by By Len Canter
HealthDay Reporter
Updated: Feb 5th 2019

new article illustration

TUESDAY, Feb. 5, 2019 (HealthDay News) -- Every five years, the U.S. government updates its dietary guidelines based in part on new research, but always with the goal of disease prevention.

The 2015-2020 guidelines stress the need to shift to healthier foods and beverages. Although research links vegetables and fruits to a lower risk of many chronic illnesses and suggests they may protect against some cancers, roughly 3 out of 4 Americans still don't get enough.

While more than half of Americans eat the recommended amounts (or more) of grains and protein, not enough are making healthier choices like whole rather than refined grains, a step that may reduce heart disease risk and help with weight control.

What to Eat:

  • A variety of vegetables: dark green, red and orange, legumes and some starchy ones.
  • Fruits, especially eaten whole.
  • Grains, with at least half whole grains.
  • No-fat or low-fat dairy, including milk, yogurt, cheese and/or fortified soy beverages.
  • A variety of protein, including seafood, lean meats and poultry, eggs, nuts, seeds and soy products.
  • Plant-based oils.

Most people eat too many added sugars, saturated fats and salt, and need to cut back.

The prior guideline to limit cholesterol to 300 milligrams a day has been left out, because dietary cholesterol, found in animal-based foods, is no longer seen as affecting blood cholesterol. But foods that are higher in cholesterol, like fatty meat and full-fat dairy, are also higher in saturated fats, so they still need to be limited. Egg yolks and some shellfish are higher in cholesterol but not in saturated fat and can be part of your protein choices.

Where to Cut Back:

  • Less than 10 percent of daily calories should come from added sugars.
  • Less than 10 percent of daily calories should come from saturated fats.
  • Less than 2,300 milligrams of salt is a daily goal.

An easy place to cut back on calories is snacks. About half of us eat two to three snacks a day, and about one-third eat four or more.

Remember: Every time you reach for something to eat or drink, you have the opportunity to make a choice for better health. A series of small shifts at every meal, over time, can add up to significant change.

More information

The U.S. Department of Health and Human Services has more about the dietary guidelines for Americans.