Ten key points of the latest 2015-2020 U.S. Dietary Guidelines Recently, the U.S. Department of Health and Human Services (DHHS) and the U.S. Department of Agriculture (USDA) released the 2015-2020 U.S. Dietary Guidelines (8th edition). The Dietary Guidelines have been evaluated with rigorous scientific evidence on nutrition and provide a clear approach to a healthy diet for Americans. Here are ten points to remember from the dietary guidelines. A healthy diet helps prevent chronic diseases such as obesity, heart disease, high blood pressure and type 2 diabetes. Eating healthy is one of the most effective ways to reduce the incidence of disease. The dietary guideline recommendations can help everyone make informed choices about what they eat for themselves and their families. The way to improve your health through nutrition is to follow a healthy diet that works for you. Dietary habits are eating patterns that develop slowly over time. Healthy eating habits can be adapted to individual taste preferences, customs, culture and economic circumstances. Healthy eating habits include: A variety of vegetables, such as green, red and orange vegetables, legumes, starch-rich vegetables, and other vegetables. Fruits, especially whole fruits. Grains, at least half whole grains. Nonfat or low-fat dairy products, including milk, yogurt, cheese, and/or soy milk. Protein-rich foods, including seafood, lean meats and poultry, eggs, beans, soy products, nuts and seeds. Edible oils, including vegetable oils such as canola oil, corn oil, olive oil, peanut oil, safflower oil, soybean oil, and sunflower oil. Edible oils are also found naturally in nuts, seeds, seafood, olives and avocados. A healthy diet should limit the intake of added sugars. Less than 10 percent of daily calories should come from added sugars. Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation of foods. Added sugars do not include naturally occurring sugars, such as those contained in milk and fruit. A healthy diet should limit the intake of saturated fats and trans fats. The daily calories from saturated fats should be less than 10 percent. Foods high in saturated fats include butter, whole milk, non-lean meats, and oils from tropical plants such as coconut oil and palm oil. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil. A healthy diet should limit sodium intake. Adults and children ≥14 years of age should limit their sodium intake to less than 2,300 mg per day, and children under 14 years of age should consume even less sodium. Check the nutrition facts label for sodium content, especially for processed foods such as pizza, pasta, sauces and soups. Most Americans can benefit from small changes in their daily eating habits that will improve their health in the long run. Small changes in food choices, changes for a week, a day, or even a meal, can change toward healthy eating habits that benefit you. Can’t forget physical activity! Regular physical activity is one of the most important ways to improve one’s health. According to DHHS guidelines for physical activity in the United States, adults need at least 150 minutes of moderate-intensity physical activity per week and muscle-strengthening exercise two or more days per week. children ages 6 to 17 need at least 60 minutes of physical activity per day, including aerobic, muscle-strengthening and bone-strengthening exercises. Everyone in the home, school, workplace, community and retail food stores should play a role in encouraging simple, accessible and affordable healthy eating choices. At home, try small changes with your family by adding more vegetables to favorite dishes, planning meals, cooking at home, and incorporating physical activity into time spent with family or friends. Schools can increase healthy food choices in cafeterias and vending machines, provide nutrition education programs and school gardens, increase physical activity on campus, and encourage parents and guardians to promote healthy behavior change at home. Workplaces can encourage walking or increased activity breaks; offer healthy foods in restaurants, vending machines, and at staff meetings or potlucks; and provide health and wellness programs, as well as nutrition counseling. Communities can increase healthy food options through community gardens, farmers’ markets, kiosks, and food storage warehouses, and create walkable environments in safe public spaces. Food retail stores can advise consumers to make healthy changes and offer healthy food options. Keep your mouth shut, keep your legs moving, and start living a healthy life by “eating and drinking well.