Nutrition and our bodies: Dietary Guidelines

2010 Dietary Guidelines for Americans

The recommendations for these guidelines are broken into four topics. The first being that physical activity must be accompanied with healthy eating for weight management. We must take in the amount of calories we are going to burn. Second, a reduction in foods that cause harm to the body must take place; Sizer and Whitney list these as, "Sodium, saturated and trans fatty acids, cholesterol, solid fats, added sugars, refined grain products, and alcoholic beverages" (2012, pg. 35). The third topic is eating a variety of foods that benefit the body, such as; whole grains, low-fat or not fat dairy, fruits, vegetables, and lean protein. The fourth and final topic is to build and maintain healthy eating habits; be accountable for your food choices. Make sure that proper handling, preparing and cooking of food are safe to keep foodborne illnesses at bay.

The Recommendations to follow

(Midwest Diary, 2013)

The image above shows a basic diagram to follow for recommended portions of food groups for a plate. It is very important that all of these food groups are incorporated to daily meals to ensure that the body is getting enough energy as well as proper nutrients are consumed; this reduces our risk of chronic disease.

Sizer and Whitney supply a chart of suggested amounts for a 2000 calorie diet:

Vegetables = 2 1/2 cups Fruits = 2 cups