A healthy-eating pattern includes all the foods and beverages we consume. All foods and beverages work together to create a healthy eating puzzle to meet nutritional needs. A healthy eating pattern be adapted in many ways to fit your lifestyle.
Following a healthy-eating pattern can help you meet the dietary recommendations. By meeting the recommendations, you set yourself up to achieve and maintain optimal health. Healthy eating patterns also help support a healthy body weight and can help prevent and reduce certain diseases throughout your lifetime. What does a healthy eating pattern look like?
To meet dietary recommendations, it is key to focus on variety, nutrient density, and quantity. Nutrient dense foods include vegetables, fruits, whole grains and fat-free or low fat-dairy products.
A healthy eating pattern should include:
- A variety of vegetables– from each of the 5 groups (dark green, red and orange, legumes (beans and peas), starchy, and other)
- Fruit– preferably whole fruit, such as fresh, frozen, or dried
- Grains– at least 50% of which is whole grains such as brown rice, oatmeal, whole wheat pasta, and popcorn
- Fat-free or low- fat dairy- such as milk, yogurt, cheese, and/or fortified non-dairy soy beverages
- A variety of protein foods- including seafood, lean meat and poultry, eggs, legumes, nuts, seeds, and soy
- Healthy oils- such as olive, canola, peanut, sesame, or vegetable oil
A healthy eating plan should also limit:
- Saturated and trans fats- no more than 10% of daily calories from saturated fat, and avoid trans-fat consumption
- Added sugar- no more than 10% of daily calories from added sugars
- Sodium– less than 2300 milligrams of sodium per day
Examples of Healthy Eating Patterns
A healthy eating pattern can be adapted and formed to meet personal preference. Below you will find three examples of different eating patterns.
Healthy U.S.-Style Pattern
Includes typical foods and beverages Americans consume, but in a nutrient-dense form
- Includes a variety of foods from all food groups — vegetables, fruits, whole grains, protein, and dairy
- Promotes the limiting intakes of salt, added sugar, saturated and trans-fats.
- For more details: http://health.gov/dietaryguidelines/2015/guidelines/appendix-3/
Healthy Mediterranean-Style Pattern
Includes typical foods and recipes of Mediterranean-style cooking
- Contains more fruits, seafood, oils and less dairy products then the Healthy U.S.-Style eating pattern
- Limits red meat intake
- For more details: http://health.gov/dietaryguidelines/2015/guidelines/appendix-4/
Healthy Vegetarian Eating Pattern
Eliminates all meat, poultry, and seafood products
- The intake of soy products, legumes, nuts, seeds and whole grains are higher than the Healthy U.S.-Style eating pattern
- Focused on eating plant-based foods.
- For more details: http://health.gov/dietaryguidelines/2015/guidelines/appendix-5/
All of these patterns provide a well-balanced healthy eating style and allow you to meet dietary guidelines. Remember, eating patterns can be adaptable to meet your needs and lifestyle!
Resources:
Center
for Disease Control and Prevention
http://www.cdc.gov/mmwr/preview/mmwrhtml/
mm6426a1.htm
U.S.
Dietary Guidelines
http://health.gov/dietaryguidelines/2015/
guidelines/
Did You Know?
About 75% of US adults do not meet the fruit or vegetable intake recommendations!
