How to Eat, According to USDA 2020 Dietary Guidelines

The U.S. the government publishes dietary guidelines every five years, and the 2020 edition just came out yesterday. There are no major changes, but babies and toddlers are included for the first time, and once again we are reminded that we all eat too much sugar.

The nutrition guidelines form the basis for what is included in federal programs, such as school lunches, but few people actually stick to them. The government reports that the average American’s diet is only about 59% in line with the guidelines. And while the guidelines are always controversial in some way, we’ll probably all be at least a little better off if we eat more as they say.

There is no pyramid or plate chart to match with the current issue, just advice like the following “four overarching guidelines”:

• Follow a healthy diet pattern in every phase of life.
• Match and enjoy nutritious food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations.
• Concentrate on meeting the needs of food groups with nutrient-dense foods and beverages, and stay within calorie limits.
• Limit foods and beverages higher added sugars, saturated fats and sodium, and limit alcoholic beverages.

Regarding the details: added sugars and saturated fats are each limited to 10% of the calories from the age of 2; sodium should be less than 2300 milligrams per day (less if you are under 14), and the maximum number of drinks per day is one for women and two for men. It is per day, not an average for the week.

According to the USDA, nutritious 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 meats and poultry. If it is cooked without too much extra sugars, fats or sodium.

There are recommendations for people who are pregnant or lactating, and for older adults. This set of guidelines is also the first to include babies and toddlers, and we reported on it the recommendations for little ones as discussed earlier this year.