Leena Watts
Dieting guidelines are important to promote health and prevent disease. The Dietary Guidelines for Americans, developed by the U.S. Departments of Health and Human Services and Agriculture, provides advice on what to eat and drink to meet nutrient needs. It is updated every five years to reflect the current body of nutrition science and is a key resource for policymakers, healthcare providers, and nutrition educators. Eating plans that promote health and manage weight should include a variety of healthy foods.
| Characteristics | Values |
|---|---|
| Purpose | To meet nutrient needs, promote health, and prevent disease |
| Target Audience | Policymakers, healthcare providers, nutrition educators, and federal nutrition program operators |
| Update Frequency | Every five years |
| Flexibility | Allows for customization to meet personal cultural and traditional preferences |
| Food Groups | Fruits and vegetables, starchy foods, dairy or dairy alternatives, beans, pulses, fish, eggs, meat, and other protein sources, unsaturated oils and spreads |
| Weight Loss | NHS offers a free 12-week weight loss plan with diet and exercise guidelines |
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What You'll Learn
Eating a balanced diet
The Eatwell Guide
According to the Eatwell Guide, to have a healthy, balanced diet, people should try to:
- Eat at least 5 portions of a variety of fruit and vegetables every day. Fruit and vegetables are a good source of vitamins, minerals and fibre. They can be fresh, frozen, canned, dried or juiced.
- Base meals on higher-fibre starchy foods like potatoes, bread, rice or pasta. Starchy foods should make up just over a third of everything you eat. Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher-fibre white bread. They contain more fibre, and usually more vitamins and minerals, than white varieties.
- Have some dairy or dairy alternatives (such as soya drinks). Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Go for lower-fat and lower-sugar products where possible.
- Eat some beans, pulses, fish, eggs, meat and other protein.
- Choose unsaturated oils and spreads, and eat them in small amounts. Some fat in the diet is essential, but on average, people in the UK eat too much saturated fat. It's important to get most of your fat from unsaturated oils and spreads. All types of fat are high in energy and should be eaten in small amounts.
The Healthy Eating Plate
The Healthy Eating Plate, created by nutrition experts at the Harvard T.H. Chan School of Public Health, is another guide for creating healthy, balanced meals. It suggests:
- Making half of your meal vegetables and fruits. Aim for colour and variety.
- Making a quarter of your meal whole grains. Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
- Making the rest of your meal a healthy protein (such as beans).
Other Tips
- If you need to lose weight, you can use a weight loss plan. It's a free 12-week diet and exercise plan to help you lose weight and develop healthier habits.
- If you have special dietary needs or a medical condition, ask your doctor or a registered dietitian for advice.
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Losing weight
Firstly, it is important to understand that a healthy diet involves eating a wide variety of foods in the right proportions. The NHS Eatwell Guide recommends that starchy foods, such as potatoes, bread, rice, and pasta, should make up just over a third of your diet. These foods are good sources of fibre and energy, and it is recommended to choose wholegrain or wholemeal varieties as they contain more fibre and nutrients.
Secondly, ensure you eat at least five portions of fruit and vegetables every day. These are vital sources of vitamins and minerals and are low in fat and calories. They also contain fibre, which aids digestion and helps you feel fuller for longer, reducing the urge to snack.
Thirdly, include some dairy or dairy alternatives in your diet. Milk, cheese, and yoghurt are good sources of protein and calcium, which is essential for keeping your bones strong and healthy. Opt for lower-fat and lower-sugar options where possible, such as semi-skimmed milk or low-fat yoghurt.
In addition, eat some beans, pulses, fish, eggs, meat, and other sources of protein. These foods provide essential amino acids that your body needs to function properly. When it comes to fats, remember that some fat is essential for a healthy diet, but most people consume too much saturated fat. Opt for unsaturated fats, such as olive oil or avocado, and remember that all fats are high in energy and should be consumed in moderation.
Finally, limit your intake of sugary and salty foods and drinks. Consuming too much sugar can lead to weight gain and tooth decay, while excess salt can raise your blood pressure, increasing the risk of heart disease and stroke.
You can follow the NHS 12-week weight loss plan, which is a free diet and exercise programme designed to help you lose weight safely and develop healthier habits for the long term.
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Nutrient needs
The Dietary Guidelines for Americans emphasize the importance of meeting nutrient needs through food-based recommendations. Eating a balanced diet is fundamental to this approach, ensuring that individuals consume a wide variety of foods in the appropriate proportions. This involves including fruits and vegetables, starchy foods, dairy or dairy alternatives, proteins, and healthy fats in one's diet.
Starchy foods, such as potatoes, bread, rice, and pasta, should make up just over a third of an individual's diet. Opting for wholegrain or wholemeal varieties, like brown rice and wholewheat pasta, increases the intake of fibre, vitamins, and minerals. Similarly, leaving the skin on potatoes boosts fibre and vitamin consumption.
Dairy products, including milk, cheese, and yogurt, are excellent sources of protein and calcium, which is essential for bone health. Lower-fat and lower-sugar options are recommended, such as semi-skimmed or skimmed milk, lower-fat cheeses, and reduced-fat, lower-sugar yogurt. Dairy alternatives, such as soya drinks, are also suggested.
Consuming a variety of proteins is another key aspect of meeting nutrient needs. This includes incorporating beans, pulses, fish, eggs, meat, and other protein sources into one's diet. Additionally, healthy unsaturated oils and spreads are preferred over saturated fats, as they help lower cholesterol levels. However, it's important to remember that all types of fat are energy-dense and should be consumed in moderation.
The NHS in the UK also offers guidance on balanced diets, emphasizing the importance of eating a variety of foods in the right proportions to maintain a healthy body weight. Their recommendations align with the Dietary Guidelines for Americans, promoting a diverse and nutritious diet to support overall health.
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Preventing disease
Eating a healthy, balanced diet is an important part of maintaining good health and preventing disease. The Dietary Guidelines for Americans, 2020-2025, provides advice on what to eat and drink to meet nutrient needs, promote health, and prevent disease. These guidelines are released by the U.S. Department of Agriculture and Health and Human Services and are updated every five years to reflect the current body of nutrition science.
The guidelines offer a customizable framework for healthy eating that can be adapted to meet personal, cultural, and traditional preferences. They provide food-based recommendations to promote health and help prevent diet-related chronic diseases. For example, the guidelines suggest eating at least five portions of a variety of fruits and vegetables daily and basing meals on higher-fibre, starchy foods like potatoes, bread, rice, or pasta.
To prevent disease, it is important to limit the consumption of saturated fat, sugar, and salt. On average, people in the UK consume too much saturated fat, which can increase cholesterol levels and the risk of heart disease. Similarly, regularly consuming foods and drinks high in sugar increases the risk of obesity and tooth decay. Eating too much salt can raise blood pressure, increasing the chances of heart disease or stroke.
The NHS also provides guidance on eating a balanced diet, which aligns with the recommendations from the Dietary Guidelines for Americans. The NHS Eatwell Guide suggests that starchy foods should make up a significant portion of what you eat and that people should choose wholegrain or wholemeal varieties. They also recommend consuming dairy or dairy alternatives for protein and calcium, and eating beans, pulses, fish, eggs, meat, and other sources of protein.
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Healthy eating advice
Eating a healthy, balanced diet is an essential part of maintaining good health and can help you feel your best. This means eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
The Dietary Guidelines for Americans, developed by the U.S. Department of Agriculture and the Department of Health and Human Services, is a valuable resource for healthy eating advice. These guidelines are updated and released every five years, reflecting the current state of nutrition science. The guidelines offer a customizable framework for healthy eating, which can be adapted to suit personal preferences and needs. The 2020-2025 edition provides comprehensive advice for all age groups, from birth through older adulthood, including specific recommendations for pregnant and lactating women. It is a trusted resource for health professionals and those working in federal nutrition programs.
To eat a balanced diet, it is recommended to base your meals on starchy, high-fibre foods such as potatoes, bread, rice, or pasta. Opt for wholegrain or wholemeal varieties as they are richer in fibre and essential vitamins and minerals. Include at least five portions of fruit and vegetables each day and consume some dairy or dairy alternatives like soy drinks to meet your calcium needs. Dairy products like milk, cheese, and yoghurt are good sources of protein and calcium, so choose lower-fat and lower-sugar options where possible.
It is also important to include beans, pulses, fish, eggs, meat, and other sources of protein in your diet. Remember that some fat is essential, but it should be consumed in moderation and mostly in the form of unsaturated fats, which can help lower cholesterol. Limit your intake of saturated fats, sugar, and salt, as excessive consumption can increase your risk of obesity, heart disease, and other health issues.
If you need guidance on managing your weight, the NHS offers a free 12-week weight loss plan that combines diet and exercise to help you lose weight safely and develop healthier habits.
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Frequently asked questions
This service follows the Dietary Guidelines for Americans, which are updated and released every five years by the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA).
The guidelines provide advice on what to eat and drink to meet nutrient needs, promote health, and prevent disease.
The guidelines are intended for a professional audience, including policymakers, healthcare providers, nutrition educators, and federal nutrition program operators.
You can find more information on the development process and access resources by visiting DietaryGuidelines.gov.
