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According to the USDA 2020 dietary guidelines, how should you eat



A bunch of food

photo: Craevschii family (shutter)

United StatesS. The government publishes dietary guidelines every five years, and 2020 edition The one that came out yesterday hasn’t changed much, but for the first time it included infants and toddlers, reminding us again that we almost all eat too much sugar.

Dietary guidelines form the basis of what is included in federal programs (such as school lunches), but in practice few people follow them. The government reports that the average American diet only meets 59% of the guidelines. Although the guidelines are always controversial in one way or another, if we eat as they say, we should at least be better..

No pyramids or flat graphics In the current version, you only need to follow the “four general guidelines” below:

  • Follow healthy eating habits at every stage of life.
  • Customize and enjoy a selection of nutritious food and beverages to reflect personal preferences, cultural traditions and budget considerations.
  • Focus on meeting the needs of the food group through nutritious foods and beverages, and stay within the calorie range.
  • Limit the high content of sugar, saturated fat and sodium in foods and beverages, and limit alcoholic beverages.

As for the details: Starting from 2 years old, added sugar and saturated fat are each limited to 10% of calories; sodium should be less than 2300 mg per day (if you are under 14 years old, you should reduce it), and you can drink up to a maximum of alcohol per day One lady, two ladies.That is every day, Not a weekly average.

According to the United States Department of Agriculture, nutrient-dense foods include “vegetables, fruits, whole grains, seafood, eggs, beans, peas and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meat and poultry.” There is no excessive sugar, fat or sodium when cooked.

There are recommendations for people who are pregnant or breastfeeding, as well as the elderly.This set of guidelines is also the first to include infants and toddlers. We are in Advice for children As discussed earlier this year.


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