What Are Wise Food Choices?

How do you know if you make wise food choices? The United States Department of Agriculture (USDA) provides guidelines to assure healthy food selections. The USDA developed the first food guide of five groups in 1917 with emphasis on the newly discovered vitamins and minerals. That guide remained the standard to good health until the advent of the “Recommended Dietary Allowances (RDA) from the National Academy of Sciences in 1940.

The National Nutrition Guide with seven food groups evolved in1946 from a 1943 version. Confusion over multiple groups resulted in the “Basic Four” recommendations of 1956. The USDA and Health and Human Services (HHS) conjointly developed Dietary Guidelines in 1980 and continue to revise this publication every five years. They released the 2010 edition on January 31, 2011. (see Blog for 4/5/11)

The 2010 guidelines suggest increasing the food and nutrients below to improve eating habits.

Fruits and vegetables. Choose a variety of dark green, red, and orange fruits/vegetables because they:

Contribute nutrients (folate, manganese, potassium, dietary fiber, vitamins A, C, and K) often inadequate in the diet.
Reduce risks of chronic diseases. As little as 2 ½ cups of fruits/vegetables per day reduce risks of heart attack and stroke. Some fruits/vegetables may protect against cancer.
Lower calories. Fruits/vegetables help maintain appropriate weight by replacing less nutrient-dense foods. Whole fruit instead of juice increases fiber and aids weight loss. If you consume juice, select undiluted, pure juice.

Grains. Choose at least half of grain products from whole-grain sources:

Whole grains provide iron, magnesium, selenium, B vitamins, and dietary fiber.
They may reduce the risk of cardiovascular disease, lower body weight, and lower the incidence of type 2 diabetes.
Check the first or second item listed on the label under ingredients to confirm that the food product is primarily whole grain.

Milk

Adults need the equivalent of three cups of fat-free or low-fat milk per day.
Milk products contribute calcium and (fortified) vitamin D to the diet and a significant amount of protein.

Protein Foods

Includes meats, seafood, poultry, eggs, legumes, and nuts.
Protein foods provide B vitamins, vitamin E, iron, zinc, and magnesium.
Select seafood, legumes, and nuts to cut solid fat in the diet.

According to the 2010 guidelines, selection of these food groups promotes adequate nutrients, helps control caloric intake, and may reduce risks of chronic disease. To assure you make wise choices , include these food groups in your diet.

Sources: http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm, Chapter 4.

“Healthy Eating Politics,” http://www.healthy-eating-politics.com/usda-food-pyramid.html (accessed 4/30/2011)