Dietary Guidelines for Americans

2020-2025 Dietary Guidelines for Americans

• Published every 5 years by the U.S. Department of Health and Human Services (HHS) and the USDA to promote good health and reduce the risk of major nutrition-related chronic health conditions
• Based on scientific evidence, the guidelines provide recommendations for healthy children and adults

Four Overarching Guidelines

• Follow a healthy dietary pattern at every life stage
• Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations
• Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits
• Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages

Features of a Healthy Eating Pattern

• Includes a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy products, a variety of protein foods, and oils
• Limits saturated fats, trans fats, added sugars, sodium, and alcohol
• Aim to consume less than 10% of total calories from saturated fat and added sugars
• Limit sodium intake to less than 2300 mg per day

Recommendations for Specific Population Groups

• Infants from birth to 6 months: consume only breast milk or iron-fortified infant formula
• Infants 6 months to 12 months: begin low-sodium, nutrient-dense foods, including potentially allergenic foods, and consume foods rich in iron and zinc
• Infants 12 months to toddlers 23 months: drink cow’s milk or fortified soy beverages, eat a variety of low-sodium foods, and limit added sugars
• Children 2 to 18 years: limit consumption of foods and beverages with added sugars
• Women who can become pregnant, are pregnant, or are breastfeeding: consume 8 to 12 ounces of seafood per week, consume iron-rich foods or take an iron supplement, and limit caffeine intake
• Adults 60 years and older: consume adequate amounts of protein-rich foods

Applying the Dietary Guidelines

• Increase variety of protein foods, including plant sources and seafood
• Consume more nutrient-dense fruits and vegetables
• Choose 100% whole grain and enriched grain products
• Season foods with herbs and spices, and limit salt
• Drink water, fat-free and low-fat milk, and 100% juice instead of drinks with added sugars
• Consume nutrient-dense foods that provide potassium, dietary fiber, calcium, and vitamin D
• Limit cholesterol and trans fats while following a healthy diet
• If consuming alcohol, do so in moderation and only by adults of legal drinking age