Guest columnist Dr. Gary Grosel is the chief medical officer for UnitedHealthcare of Ohio.
Good nutrition is about more than maintaining a healthy weight. It promotes healthy aging and helps fight diseases such as heart disease, type 2 diabetes and obesity.
Despite the benefits of a healthy lifestyle, only 7.4% of adults report eating two or more fruits or three or more vegetables a day.
Prioritizing nutrient-dense foods — such as a variety of fruits and vegetables, healthy proteins such as nuts and fish, and whole-grain fiber — while limiting processed foods and added sugars is essential for overall health.
A nutritious diet does not have to look the same for everyone.
The Dietary Guidelines for Americans provides recommendations based on food groups rather than specific foods, allowing individuals to customize healthy meals, drinks and snacks that reflect personal preferences and lifestyles.
Here are some tips to help maintain strong nutritional health:
Encourage healthy eating from a young age
According to the CDC, less than 1 in 10 adults eat the recommended daily amount of vegetables and only 4 in 10 meet fruit recommendations.
Packing healthy lunches is a great way to help children get a balanced and enjoyable meal.
Replace added sugar — often found in grain-based sweets, breakfast cereals, yogurt and flavored milk — with fresh fruits and vegetables, whole grains, seafood, nuts, low-fat dairy products or lean meats and poultry.
Limit foods that contain added sugar, sodium and saturated fat
Most foods can fit into a healthy eating pattern if consumed in moderation. However, according to the USDA Dietary Guidelines, certain foods and beverages should be limited:
• Alcoholic Beverages: Adults who choose to drink should limit their intake to two drinks per day for men or one drink or less per day for women. Some individuals – including pregnant women and those with certain health conditions – should avoid alcohol altogether.
• Sodium: Adults should consume less than 2,300 milligrams, with an even lower limit recommended for children younger than 14. High sodium levels are often found in highly processed foods.
• Added sugar: This can be difficult to identify. When reviewing ingredient labels, look for words like “sugar”, “syrup” or ingredients ending in “-ose”.
• Saturated fat: While fat from meat, poultry and eggs can be part of a balanced diet, saturated fat intake should not exceed 10% of total daily calories.
Understand the most important guidelines
Food options can be customized to reflect personal preferences, budgets and cultural traditions.
The USDA recommends meeting nutritional needs through nutrient-dense foods and drinks while staying within the daily calorie limit.
Ultimately, choosing nutrient-dense foods should be the focus when deciding what to eat.
The calories people consume each day – about 85 percent – should come from nutrient-dense foods, leaving only a small portion for saturated fat, added sugar or alcoholic beverages.
Where to start
Making lifestyle changes can feel overwhelming, but incorporating healthier foods doesn’t have to be difficult.
Acknowledging that the foods and drinks we eat have a huge impact on our health is a good place to start.
Research has consistently shown that healthy dietary patterns can help people achieve and maintain good health while reducing the risk of chronic disease.
Encouraging healthy eating habits from an early age and prioritizing nutrient-rich foods can support a healthier life.
Resources such as the Dietary Guidelines for Americans can help individuals make informed choices about food and drink as part of a healthy routine.
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