Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.

Fats supply energy and essential fatty acids, and they help absorb carotenoids and the fat-soluble vitamins A, D, E, and K. You need some fat in the food you eat, but choose sensibly. Some kinds of fat, especially saturated fats, increase the risk for coronary heart disease by raising the blood cholesterol.

In contrast, unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Fat intake in the United States as a proportion of total calories is lower than it was many years ago, but most people still eat too much saturated fat. Eating lots of fat of any type can provide excess calories.

Choose beverages and foods to moderate your intake of sugars.

Sugars are carbohydrates and a source of energy (calories). Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. During digestion, all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that also supply other nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals, and grains.

Choose and prepare foods with less salt.

Many people can reduce their chances of developing high blood pressure by consuming less salt. Several other steps can also help keep your blood pressure in the healthy range.

In the body, sodium, which you get mainly from salt, plays an essential role in regulating fluids and blood pressure. Many studies in diverse populations have shown that a high sodium intake is associated with higher blood pressure. There is no way to tell who might develop high blood pressure from eating too much salt. However, consuming less salt or sodium is not harmful and can be recommended for the healthy, normal person.

At present, the firmest link between salt intake and health relates to blood pressure. High salt intake also increases the amount of calcium excreted in the urine. Eating less salt may decrease the loss of calcium from bone. Losing too much calcium from bone increases the risk of osteoporosis and bone fractures.

If you drink alcoholic beverages, do so in moderation.

Alcoholic beverages supply calories but few nutrients. Alcoholic beverages are harmful when consumed in excess, and some people should not drink at all. Excess alcohol alters judgment and can lead to dependency and a great many other serious health problems.

Taking more than one drink per day for women or two drinks per day for men can raise the risk for motor vehicle accidents and other injuries, as well as high blood pressure, stroke, violence, suicide, and certain types of cancer. Even one drink per day can slightly raise the risk of breast cancer. Alcohol consumption during pregnancy increases the risk of birth defects. Too much alcohol may cause social and psychological problems, cirrhosis of the liver, inflammation of the pancreas, and damage to the brain and heart.

Heavy drinkers also are at risk of malnutrition because alcohol contains calories that may substitute for those in nutritious foods. If adults choose to drink alcoholic beverages, they should consume them only in moderation — and with meals to slow alcohol absorption.

To find all updates to the Dietary Guidelines for Americans refer to the USDA Center for Nutrition Policy and Promotion website.

Source: The Dietary Guidelines for Americans 2000, 5th Edition (USDA and HHS).