Re-Capping the USDA 5 Key Dietary Guidelines

Saturday Health Mini-Series

Welcome to the “Saturday Health Mini-Series,” on Intuit Fit Blog! I am going to be posting short, motivational tips on Saturdays to help you move towards a more vital life. I will pack these little mini-lessons full of wisdom, without having to read too much! Please subscribe, like, comment, and share!


  1. Follow a Healthy Eating Patterns Across the Lifespan. 

Developing a healthy eating pattern will help individuals maintain a healthy weight, prevent or reduce the risk for chronic diseases, and supports nutrient adequacy.

  1. Focus on Variety, Nutrient Density, and Amount.

Eating a diverse assortment of foods, such as whole grains, vegetables, fruits, lean meats, seafoods, and low-fat dairy will help individuals to meet nutrient needs without over-consuming calories from added sugars and saturated fats. Portion size is also important.

  1. Limit Calories from Added Sugars and Saturated Fats and Reduce Sodium Intake.

  • Consume less than 10 percent of calories per day from added sugars.
  • Consume less than 10 percent of calories per day from saturated fats.
  • Consume less than 2,300 milligrams (mg) per day of sodium.
  • If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. Pregnant and Breastfeeding women should avoid alcohol consumption.
  1. Shift to Healthier Food and Beverage Choices.

Individuals are encouraged to enjoy the foods they like while also making shifts in their diets to incorporate more nutrient dense foods. The individual’s culture, traditions, and preferences are reflected while also recommending replacing some foods and beverages for healthier options.

  1. Support Healthy Eating Patterns for All.

Americans are encouraged to play an important role in helping to promote healthier nutrition for everyone on a societal level.  Health professionals, public policy makers, community organizations, businesses, industries, and other aspects of society are striving towards educating the public on nutrition, creating healthier food options, and creating a culture of healthy Americans. Individuals have the power to choose healthier options and to influence culture and society through the way that they choose to eat.


Keep loving yourselves, friends. Keep moving towards your dreams.

❤ Hanna

Stop by and follow the Intuit Fit Hanna discussion group on Facebook where we are building a community of positivity, motivation, and encouragement for those who are trying to improve their health. We’d love to hear your unique perspective from your health journey! ❤


Hanna is a blogger, yogi, foodie, barista, and a student of life. She has a background in studying psychology and counseling. Hanna has finally accomplished her dream of becoming a certified ACE Health Coach and is now busy working on her plans to help people improve their healthy lifestyles. 

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