THE

2015-2020 DIETARY GUIDELINES

1. Follow a healthy eating pattern across the lifespan.
INCLUDE
A variety of vegetables from all
subgroups- dark green, red and
oranges, legumes, starchy
Fruits- especially whole fruits
Grains, at least of which are whole
Fat free or low fat dairy
A variety of protein foods, including
sea food, lean meats and poultry, eggs,
nuts, seeds, soy products
Plant-based oils

LIMIT
Saturated fat (<10% of calories per day)
Trans fat
Added Sugars (<10% of calories per day)
Sodium (<2300 mg per day)
Alcohol (in moderation, 1 drink/day for women, 2
drinks/day for men)

2. Focus on variety, nutrient

density, and amount.

Foods in nutrient dense forms

contain essential vitamins and
minerals plus dietary fiber that
have positive health effects

Vegetables and fruits are associated
with reduced risk of many chronic
diseases including cardiovascular
disease and may protect against
certain cancers

3. Limit calories from added sugars and saturated fats and reduce sodium
intake.

4. Shift to healthier food and beverage choices.
Shift from:

To:

High calorie snacks (tortilla chips with cheese dip)

Nutrient dense snacks (carrots with hummus dip)

Fruit products with added sugars (fruit filled cereal

bar)
Refined grains (white bread)

Fruit (apple)

Snacks with added sugars (chocolate bar with nuts)

Unsalted snacks (unsalted cashews)

Solid fats (butter in frying pan)

Oils (vegetable oil in frying pan)

Beverages with added sugars (soda/pop)

No sugar added beverages (seltzer water)

Whole grains (whole wheat bread)

**For more information, visit www.health.gov/dietaryguidelines/2015