Food is essential to maintaining superior nutrition and good health for life; yet so many of us take it for granted. It provides us the fuel we need to think and move and enjoy the incredible things that life has to offer. But way too often we compromise when it comes to making good food choices. We opt for convenience over nutrition, and our bodies pay the price.
But it doesn’t have to be that way!
With a little planning and education we can make quick, easy and tasty food choices that will sustain our bodies, replenish our building blocks and having us working at max capacity.
USDA Key Recommendations for Eating Well
- Consume less than 10 percent of calories per day from added sugars
- Consume less than 10 percent of calories per day from saturated fats
- Consume less than 2,300 milligrams (mg) per day of sodium
Include
- A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
- Fruits, especially whole fruits
- Grains, at least half of which are whole grains
- Fat-free or low-fat dairy, including milk, yogurt, cheese and/or fortified soy beverages
- A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds and soy products
- Oils
Limit
- Saturated fats and trans fats, added sugars and sodium
- Alcohol – up to one drink per day for women and up to two drinks per day for men
For more information on the USDA’s guidelines for a healthy diet visit http://health.gov/dietaryguidelines/2015/guidelines
Estimated Calorie Needs per Day
Moderately Active Women
- Ages 5–15 1400–2000
- Ages 25–60 1800–2200
Moderately Active Men
- Ages 5–15 1400–2600
- Ages 25–60 2400–2600
