The new guidelines, which aim to provide science-based nutrition recommendations to help people keep their weight under control and prevent chronic conditions, do advise limiting saturated fat intake and focusing on alternative sources of protein such as nuts and seeds, but there’s no direct suggestion to scale back on the bacon. Or eggs. While the feds advise eating “as little dietary cholesterol as possible,” the new guidelines do away with a previous 300 mg a day recommended daily limit on cholesterol. Also, some good news for coffee drinkers: The guidelines give moderate consumption—three to five 8-ounce cups a day or up to 400 mg of caffeine a day—a thumbs up, but do not advise picking up the habit if you’re not downing the stuff already. MORE: 6 Insane Foods That the Government Says Are Healthy So, the standard American breakfast is safe. As for the rest of your diet? The newly released 8th edition of the Dietary Guidelines recognizes the importance of focusing not on individual nutrients or foods in isolation, but on the variety of what people eat and drink—healthy eating patterns as a whole—to bring about lasting improvements in individual and population health. A “healthy eating pattern” is adaptable to taste preference, traditions, culture, and budget, but generally includes: -A variety of vegetables, including dark green, red and orange, legumes (beans and peas), starchy and other vegetables -Fruits, especially whole fruits -Grains, at least half of which are whole grains -Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages -A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds -Oils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados Further, Americans are encouraged to consume: -Less than 10% of calories per day from added sugars (no more than 12 teaspoons a day on a 2,000-calorie diet). These include sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits. -Less than 10% of calories per day from saturated fats. The Nutrition Facts label can be used to check for saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. -Less than 2,300 mg per day of sodium for people over the age of 14 years and less for those younger. The Nutrition Facts label is a helpful tool to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups.
