Foods to reduce
- Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
- Consume less than 10% of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
- Consume less than 300 mg per day of dietary cholesterol.
- Keep trans fatty acid consumption as low as possible.
- Reduce the intake of calories from solid fats and added sugars.
- Limit the consumption of foods that contain refined grains, especially those with solid fats, added sugars, and sodium.
- If alcohol is consumed, it should be consumed in moderation — up to one drink per day for women and two drinks per day for men — and only by adults of legal drinking age.
Foods and nutrients to increase
- Strive to increase your intake of these foods while staying within your calorie goals.
- Eat a variety of fruits and vegetables, especially dark green, red, and orange vegetables, fruits, and beans and peas.
- Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
- Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
- Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
- Choose seafood in place of some meat and poultry.
- Replace protein foods that are high in solid fats with proteins that are low in solid fats and calories.
- Use healthy vegetable oils to replace solid fats where possible.
- Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.