Basic Nutrition Guidelines (updated 2023)
With so many food options available and limited nutritional knowledge, it can be challenging to make healthy choices. That's why I want to share with you a summary of the USDA's daily intake guidelines for fruits, vegetables, grains, dairy, and protein. This information can assist you in making informed decisions about your diet and overall health.
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Note: these are the recommended serving sizes and guidelines from the USDA. For more information, visit Choose My Plate. All individuals have different dietary needs. Consult your doctor or a registered dietitian before beginning any nutrition plan.
Fruits
It's great to know that so many options for incorporating fruit into our diets exist. The USDA recommends consuming one to two cups of fruit daily, but it's essential to consider individual requirements based on age, gender, and physical activity level.
Vegetables
Vegetables come in a variety of categories, like dark green veggies (kale and spinach), starchy veggies (potatoes, sweet potatoes), beans and peas, and red and orange veggies (carrots, peppers).
Additionally, there are miscellaneous veggies that don't fit into these categories. You can consume veggies in many forms, such as fresh, dried, frozen, whole, cut up, raw, or cooked. The USDA recommends consuming between 1 to 3 cups of vegetables daily, but this may vary based on factors like age, gender, and level of physical activity.
Grains
Are you aware that there are two main types of grains? These are whole grains and refined grains. Whole grains, such as wheat flour, oatmeal, and brown rice, are less processed and still contain all their nutrients.
However, they may have a rougher texture compared to refined grains. Refined grains, like white flour, white bread, and white rice, have already been milled and processed, removing the germ and bran. This gives them a smoother texture and increases their shelf life, but it also takes away essential nutrients like B vitamins, fiber, and iron. Some of these nutrients are added back to the grains to compensate for this loss, which are then called enriched. According to the USDA, the recommended daily intake of grains is between 3 oz and 8 oz, with at least half of that being whole grains.
To give you an idea of what this means, one large bagel equals 4 oz of grains or 1/2 cup of oatmeal. But remember, individual needs may vary depending on age, gender, and physical activity level.
Dairy
Getting enough calcium is essential for our health, and dairy products like milk, yogurt, cheese, and calcium-fortified soymilk are excellent sources. Depending on age, gender, and physical activity level, consuming 2-3 cups of low-fat or fat-free dairy products is recommended.
But for those with food sensitivities, dairy may not be an option. In these cases, it's best to consult with a doctor or dietitian to find alternative sources of calcium. They can provide helpful advice on how to meet the recommended daily intake without dairy.
Protein
Consuming protein is crucial to maintaining healthy cells, enzymes, and hormones. Protein sources include meat, beans, eggs, nuts, and seeds. The daily recommended protein intake ranges from 2-6 1/2 oz.
However, it's essential to consider individual needs based on age, gender, and physical activity levels. Typically, children require 2-4 oz of protein, while adults need 5-6 oz.
Macronutrients to consider
Fats
As a human, you need three main macronutrients: carbohydrates, protein, and fats. You can find fats in various foods like nuts, oils, meat, and avocados. These fats are crucial for your body as they help absorb certain vitamins.
To maintain a balanced and healthy lifestyle, it's essential to include healthy fats in your diet. Consuming around 20-35% of your daily calories from these sources can keep your body functioning properly. Opting for healthy fats over unhealthy fats, such as trans fats, can also benefit your heart health and reduce the risk of chronic diseases.
Carbohydrates
It's a common misconception that carbohydrates harm weight loss or a healthy diet, but that's not entirely true. Actually, carbs are vital for fueling our bodies with the energy we need to tackle the day. They come in various forms, such as grains like bread and rice and fruits and vegetables. Although some carbs are more nutritious than others, it's important to acknowledge that they all contribute to keeping us energized and attentive.
Fiber
Incorporating a variety of high-fiber carbohydrates into your diet is crucial for maintaining a healthy digestive system. While our bodies cannot digest fiber, it plays an essential role in regulating bowel movements, preventing constipation, and reducing the risk of certain types of cancer. Consuming fiber also helps you feel fuller for longer periods, which can aid in weight management. Fruits, vegetables, whole grains, and legumes are excellent sources of fiber that you should aim to include in your diet.
Creating a Balanced Plate
Aiming for approximately
40-50% carbohydrates, including fiber
30-40% protein
10-30% fat
is recommended for a well-balanced meal.
This is a simple guideline, but remember that everyone's needs differ. Fruits can also be included in your daily intake through snacks or by substituting them for vegetables in smaller portions.
Instead of worrying about every meal containing equal amounts of carbs (fruits, vegetables, grains, dairy,) fats, and protein, focus on achieving balance through your main meals and snacks to fill in the gaps you may be missing.
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