5. Dietary guidelines
General dietary guidelines (according to the 2015-2020 American dietary guidelines)
- Increased intake of whole grain, vegetables and fruits
- Decreases weight gain
- Reduced intake of sugar-sweetened beverages
- These are a large source of calories while containing few essential nutrients
- Increased intake of 100% fruit juice
- Decrease alcohol intake
- Alcohol intake is associated with weight gain, cancer and liver disease
- Decrease total number of calories consumed
- Monitor food intake
- By monitoring intake of the various nutrients, individuals become more aware of what and how much they eat and drink
- Eat more meals at home rather than eating out
- Prepare and serve smaller portions
- People eat and drink less when the portions are smaller
- Eat a nutrient dense breakfast
- Limit screen time
- Screen time is associated with overweight
- Reduce sodium intake (< 2300 mg/day)
- Reduce cholesterol intake
- Dietary cholesterol intake alone is no longer believed to increase serum cholesterol, however foods high in cholesterol are often also high in saturated fats
- Reduce daily trans fat and saturated fat intake
- Saturated fats should be replaced by unsaturated fats, preferably polyunsaturated fats
- Increase intake of vegetables of different colours, especially dark green
Specific population groups
- Pregnant women
- Should consume more folic acid (400 µg daily)
- Should consume more iron
- Limit intake of tuna, shark and swordfish (due to methyl mercury content)
- Older individuals
- Should consume more B12