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Key Points for Practice
• For people two years and older, vegetables and whole fruits represent one-half of a healthy diet.
• Potentially allergenic foods should be introduced to infants at about six months of age with solid foods to reduce food allergies.
• During pregnancy, there is no need to limit potentially allergenic foods without a known food allergy, although large fish, unpasteurized juices and dairy products, and alcohol should be avoided.
• In older adults, high-protein diets can limit natural decreases in lean muscle mass and vitamin B12 deficiency caused by decreased absorption.
From the AFP Editors
More than one-half of U.S. adults have at least one diet-related chronic disease such as type 2 diabetes mellitus, cardiovascular disease, and some cancers. About three-fourths are overweight or obese. Foods are consumed in patterns, and it is these dietary patterns that affect disease risk. Because surveys show minimal improvement in healthy eating over the past 10 years, simple guidance is needed in improving food and beverage choices. The U.S. Departments of Agriculture and Health and Human Services published updated guidelines for healthy eating across a person's lifespan.
Core Dietary Elements
For people two years and older, healthy dietary patterns involve choosing nutrient-dense foods and beverages. Nutrient-dense foods provide vitamins, minerals, and other essential nutrients, and are lower in added sugar, saturated fat, and sodium (Table 1). At least one-half of food eaten should be fruits and vegetables, especially whole fruits and vegetables of a variety of colors. The core elements of the other half of food that should be eaten include grains, dairy, protein, and oils with lower saturated fat. At least one-half of grain servings should be whole grains. Minimize alcohol use and consumption of foods with added sugar, saturated fat, and sodium. Serving sizes on labels can be used to determine appropriate single portions.
TABLE 1.Examples of Nutrient-Dense Foods and Less Healthy Forms
| Food | Nutrient-dense | Less healthy | ||
|---|---|---|---|---|
|
| ||||
| Form | Calories | Form | Calories | |
| Applesauce, 1 cup | Unsweetened | 103 | Sweetened | 170 |
| Cod, 4 oz | Baked | 99 | Breaded, fried | 230 |
| Ground beef, 3-oz patty | 97% lean | 122 | 80% lean | 209 |
| Milk, 1 cup | Fat free | 83 | Whole | 146 |
| Mocha, 12 oz | Fat-free milk | 110 | Full-fat milk and chocolate syrup | 290 |
| Popcorn, 2 cups | Air-popped | |||