Top 10 healthy eating tips – a guideline to plan your health

The Dietary Guidelines for Americans, first published in 1980, provides science based advice to promote health and to reduce risk for chronic diseases through diet and physical activity. We tell you what’s in the most recent guidelines in a short synopsis.

minute read

The following is a brief summary of the 2005 Dietary Guidelines from the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA). Note that the next guidelines will be updated in 2010…and that the guidelines have been jointly issued by the the USDA and HHS Secretaries every 5 years since 1980. Rather than define the past 25 years as particularly revolutionary, I would suggest that the USDA and HHS have become more refined in their recommendations. The 2005 version of the report has evolved into more of a science fair report, with charts and evidence that backs up the original guidlines. Here, I make it a little easier for your to understand what in the world they are talking about.

1. Aim for an average 2,000-calorie per day diet.
2. Balance calorie intake with exercise.
3. Get fewer than 10% of calories from saturated fatty acids and avoid trans fatty acids.
4. Eat 2 cups of of fruit and 2 1/2 cups of vegetables per day
5. Eat 3 or more ounces of whole-grain products per day.
6. Eat 3 ounces a day of cooked meat, poultry or fish.
7. Eat 3 cups per day of fat-free or low-fat milk or milk products.
8. Limit total fat to 20-35% of calories.
9. Limit salt to one teaspoon a day.
10. Limit cholesterol intake to less than 300 mg/day.
Certain people should not drink any alcohol.
Women should drink one alcoholic drink per day or less, two or less per day for men.
Lower intake of saturated and trans fats, cholesterol, added sugars, and salt
Exercise regularly and reduce sedentary activities.
Choose “good” fats such as fish, nuts, and vegetable oils containing polyunsaturated and monounsaturated fatty acids.
To try buy lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products.

About the author
Lee Weber is a published author, medical writer, and woman in long-term recovery from addiction. Her latest book, The Definitive Guide to Addiction Interventions is set to reach university bookstores in early 2019.


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  1. They want to eat before they start, making excuses or promising themselves they will not do it next time they are sad.

  2. Another top healthy eating tip is to stop using sugar and start using honey. Use a good kind and benefit from it. Support your local beekeeper if you have one and buy his/her raw honey. The benefits of eating honey will ensure a healthy immune system, keep your stomach in healthy condition because the honey will kill off any intestinal bugs destroying all bad bacteria, it gets rid of toxins helping your body rid itself of these and has the ability to give you long lasting strength and endurance when working out. The benefits of honey have been overlooked for far too long over far too many years.

  3. healthy eating should be our top priority since there are many junk foods and foods with no nutritional value these days ;’~

  4. Hey there, I just want to make a comment to thank you for posting this, I found it very helpful. I’ve added your website to my top picks and I look ahead to reading more of your stuff.

  5. I like the way the you are thinking, Colin. Currently the food pyramid favors the dairy, wheat and meat industries. I prefer educating our children in HOW to eat healthy. Nice one.

  6. I think that this pyramid could be replaced with scientific enjoyment. Focusing upon topics such as “Calories” “Vitamins” “Nutrition” “Exercise” “Health” and “Animal, Vegetable and Mineral” could provide children with a scientific insight into the importance of food in our lives and hopefully give them goals to living healthily.

  7. Narconon, Oh my goodness. Let’s be clear that we cannot advocate drug use for weight loss. Period. Cast, I hear you. Food seems to be the final frontier in recovery. Cheryl, thanks for the tips about salt. Just to let you know, this info is from the USDA and HHS for “normies”. Of course, those of use who identify as alcoholics need to avoid that one serving of alcohol a day. I do agree that everyone else should, too…but I cannot argue with the experts.

  8. Choose whole foods instead of processed and packaged ones whenever you can
    By “whole,” we mean they should exist in nature and have just one primary ingredient (for example, bananas, broccoli, chicken, brown rice, milk). Ninty percent of the time, these goods are the healthiest, and eating mostly whole foods makes it more likely that you’ll get enough protein, fiber and whole grains . And eating fewer packaged foods should help you avoid excess sodium, sugar and calories.

  9. Eating healthy is one process in our addiction treatment program. This is a great guide to eating healthy. We may have to show our students this!

  10. The more I read and write about addiction, getting a good foundation with healthy eating and exercise really helps. I have diabetes and eating healthy keeps my sugars under control, makes me feel good and gives me energy.

  11. This list is a beginning for those who have an unhealthy diet.
    It leaves much to be desired if you are seeking true health from your diet and for it to sustain you in feeling fully alive, and vibrant long term.
    If you do consume salt, look for a nice grey sea salt choked full of minerals from the deep sea!
    The tips section is so wrong…women should not consume one alcoholic drink a day…in fact alcohol is not something anyone should consume. Duh…
    Thanks Cheryl

  12. I eat really bad food but have always been able to get by because i have a fast metabolism, but i really have been meaning to start taking better care of myself.

  13. Theres a lot of ways to lose weight and some people use diets a lot of the times, but sometimes there are people that use meth or cocaine just to look skinnier. And it works, but as far as health is concerned, you might as well pull outta gun and pop yourself then, because when you do drugs your killing yourself.

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