5. Dietary guidelines

From greek.doctor

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