Infographic: This is what three square meals look like under the new dietary guidelines
The federal government's new dietary guidelines give Americans the go-ahead to eat cholesterol-rich foods like eggs and drink up to five cups of coffee a day. They also emphasize the value of eating more foods that come from plants, including fruits, vegetables and legumes.
In addition, the guidelines set limits on certain nutrients that have been shown to contribute to cardiovascular disease, diabetes and other chronic ailments. For instance, Americans are advised to limit their sodium consumption to 2,300 milligrams a day — the equivalent of a single teaspoon of table salt — and to make sure no more than 10% of their total calories come from added sugars or saturated fat.
Below is a sample menu for a day of healthful eating. But beware: Even foods that seem unequivocally good for you may be sources of sugar, sodium and saturated fat.
Read full story: Eggs and coffee get the all-clear in new dietary guidelines just issued by the U.S.
Key
Sodium:
Saturated fats:
Added sugars:
Breakfast
(Los Angeles Times)
| Bagel with peanut butter and banana | |
| Whole wheat bagel | 1/2 regular bagel (4 ounces) |
| Creamy peanut butter | 2 tablespoons |
| Banana | 1 medium |
| Coffee with milk and sugar | |
| Whole milk | 1/4 cup |
| Sugar | 2 teaspoons |
| Fat-free strawberry yogurt | 8 ounces |
Total: 726 calories
Lunch
(Los Angeles Times)
| Tuna salad sandwich with lettuce, tomato and mayo | |
| 100% whole wheat bread | 2 slices |
| Canned tuna | 2 ounces |
| Mayonnaise | 2 teaspoons |
| Chopped celery | 2 tablespoons |
| Lettuce | 1 medium leaf |
| Carrots | 4 baby carrots |
| Raisins | 1/4 cup |
| Low-fat milk (1%) | 1 cup |
Total: 507 calories
Dinner
(Los Angeles Times)
| Spaghetti and meatballs | |
| Spaghetti | 1 cup, cooked |
| Spaghetti sauce | 1/4 cup |
| Diced tomatoes (canned, no salt added) | 1/4 cup |
| Meatballs | 3 medium meatballs |
| Parmesan cheese | 1 tablespoon |
| Garden salad | |
| Mixed greens | 1 cup |
| Cucumber | 3 slices |
| Avocado | 1/4 cup, cubed |
| Garbanzo beans (canned, low sodium) | 1/4 cup |
| Cheddar cheese (reduced fat) | 3 tablespoons, shredded |
| Ranch dressing | 1 tablespoon |
| Apple, raw | 1/2 medium |
| Water, tap | 1 cup |
Total: 761 calories
Daily totals
| Sodium | 2,253 mg | Daily limit: 2,300 mg |
| Saturated fats | 153 calories (8% of total calories) | Recommendation: 10% of calories |
| Added sugars | 164 calories (8% of total calories) | Recommendation: 10% of calories |
Total: 1,995 calories
Source: Dietary Guidelines 2015-2020
Digital production: Sean Greene
