Every five years the federal government assembles a crew of dietitians, nutritionists and health experts to discuss issues of nutrition. Their job is to make “recommendations” to Americans on what we should (and shouldn’t) be eating for better health. They want us to be healthier, and to live healthier lifestyles.

So, put down your fork, and let's see what's new!

The 2010 Dietary Guidelines for Americans was released on January 31, 2011, in a joint effort by the U.S. Food and Drug Administration and the Department of Health and Human Services. The tweaks they made will affect  the advice our doctors give us, the food that many assistance programs offer and nutrition education programs. While much of the nutritional advice has remained the same, the focus has shifted a bit to include more guidance to help regular folks understand the recommendations and add them into their everyday lives.

Based on the new guidelines, here are seven simple tips to know and do:

1. Avoid over-sized portions. Don’t supersize food or drink. And, don’t go back for seconds. Read nutrition labels before eating and drinking so that you know what’s considered a single serving. Then, you’ll have a better idea of when to stop.
    
2. Make half your plate fruits and vegetables. Americans don’t get enough fiber in their diets. By filling half your plate with fresh fruits and vegetables at every meal, it’s an easy way to meet your daily fiber needs. Aim for a minimum of 2.5, cupped handfuls of colorful veggies and fruit daily.
    
3. Switch to fat-free or low-fat (1 percent) milk. Even switching to 2 percent milk may have feel like a stretch for some folks, especially if you prefer the full-fat variety. But, it’s time to lower your fat percentage even more by drinking nonfat or at least 1 percent milk, according to the new guidelines. It may take some time to get used to the new taste and texture, but this diet tweak is an easy way to decrease your daily fat intake, aiming to keep it between 20 to 30 percent of your daily calories.
    
4. Compare sodium in foods like soup, bread and frozen meals – and choose the foods with lower numbers. Most people are allowed 2,300 mg/day. However, individuals with hypertension (also known as high blood pressure), African Americans and people over age 51 are at higher risk for developing hypertension so our daily sodium needs have been lowered to 1,500 mg/day (3/4 teaspoons of salt). This adjustment is a new addition to the guidelines. If you fall within this higher-risk group, check food labels, prepare your own meals so that you have control of the salt shaker, and don’t shake on extra, unnecessary salt to prepared foods.
    
5. Drink water instead of sugary drinks. Sugary drinks include sodas, energy drinks, juices and many other beverages. Sugar contains empty calories, meaning you’re getting a lot of calories without any nutritional benefit. Water has zero calories and it actually satisfies your thirst unlike other sugar-filled drinks.
    
6. Keep your calories (and energy) balanced. This recommendation sounds good. But, what does it mean? Simply put, you have to include a variety of foods, including fruits, vegetables, protein, carbohydrates and healthy fats into your diet. You don’t want to do low-carb or high-protein diets. Instead, you want to aim to eat a balanced diet from all of the food groups. In addition, it’s important to get some daily exercise into your life.
    
7. Enjoy your food but eat less. Got it. Now, let's do it!