The Dietitian's Digest

Dietary Guidelines

  • Prioritize Protein Foods at Every Meal

    Prioritize high-quality protein foods at every meal for optimal health. The average adult can absorb about 30 grams of protein per meal, while athletes can manage up to 40 grams. Real foods like lean meats, fish, and beans promote fullness, stabilize blood sugar, and support muscle growth.

  • Full Fat Dairy Is On the Menu

    Full-fat milk has regained popularity as research highlights its benefits, such as keeping you fuller longer, despite historical dietary guidelines favoring low-fat options. All milk varieties provide essential nutrients. However, consult healthcare providers about individual dietary needs, as high saturated fat intake might still pose health risks. Balance is key in dairy consumption.

  • Eat Vegetables & Fruits Throughout the Day

    The latest Dietary Guidelines endorse lightly salting home-cooked vegetables to enhance consumption. Sodium sources in the U.S. diet reveal that 75% comes from processed foods. While avoiding table salt affects sodium intake minimally, processed foods remain a significant contributor. Lightly added salt can enhance flavor without excessive intake.

  • How to Become A More Fruit Forward Adult

    Why do we need to be more fruit forward? Americans fall far short of their daily fruit recommendations with approximately 80% of us not meeting the goal. The 2025-2030 Dietary Guidelines for Americans encourages whole fruits and 100% fruit juice. Whole fruits are not just limited to fresh fruits but include canned, frozen and dried…

  • Picture This: 1500 Milligrams of Sodium/Day

    Can you make it through breakfast in 500 milligrams of sodium or less?