How to Eat, According to the USDA 2020 Dietary Guidelines

The U.S. the government publishes dietary guidelines every five years, and edition 2020 came out just yesterday. There are no major changes, but babies and toddlers are included for the first time, and again we are reminded that almost all of us are eating too much sugar.

The dietary guidelines are the foundation for what’s included in federal programs like school lunches, but few people stick to them. The government reports that the average American’s diet is only 59% in line with guidelines. And while the guidelines are always controversial somehow, we would probably all be at least a little better off eating more like they say we should.

There is no pyramid or plate image to take with you with the current edition, only advice such as the following “four overarching guidelines”:

• Follow a healthy diet at every stage of life.
• Customize and enjoy nutrient-rich food and drink choices to reflect personal preferences, cultural traditions, and budget considerations.
• Focus on meeting the needs of the food group with nutrient-dense foods and drinks, and stay within calorie limits.
• Limit foods and drinks with higher levels of added sugars, saturated fat and sodium, and limit alcoholic drinks.

Regarding details: added sugars and saturated fats are each limited to 10% of the calories from 2 years; sodium should be less than 2,300 milligrams per day (less if you are under 14), and the maximum number of drinks per day is one for women and two for men. That is per day, no average for the week.

Nutrient-rich foods include, according to the USDA: “Vegetables, fruits, whole grains, seafood, eggs, beans, peas and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry” When cooked without too much lots of extra sugars, fats or sodium.

There are recommendations for people who are pregnant or breastfeeding, and for older adults. This set of guidelines is also the first to include infants and toddlers, and we’ve reported on that the recommendations for little ones as they were discussed earlier this year.