Recommendations for Good Nutrition

In January 2005, the United States Department of Health and Human Services and the Department of Agriculture (USDA) released the newest dietary guidelines for Americans. Appropriate for persons two years old and over, the guidelines offer key recommendations for getting the right amount of nutrients needed for health, energy and growth.

The USDA recommendations include:

  • Eat a variety of nutrient-dense foods and beverages within and among all the basic food groups on a daily basis
  • Choose foods that limit saturated and trans fats, cholesterol, added sugars, salt and alcohol
  • Meet recommended food intake that meets energy needs through a balanced eating pattern. That is, take in nutrient-dense calories only in amounts that will be burned up as energy
The American Cancer Society and the American Heart Association offer recommendations that are quite similar in terms of ways to help prevent many forms of cancer and coronary artery disease. They are:
  • Eat a variety of healthful foods, with an emphasis on plant sources (as opposed to animal sources)
  • Eat five or more servings of different fruits and
    vegetables each day
  • Limit red meats -- substitute fish, poultry or beans instead
  • Choose foods that help maintain your ideal weight
  • Limit alcohol (no more than two drinks per day for men; one drink a day for women)
The Mediterranean Diet

In recent years, news headlines have touted research demonstrating the benefits of the Mediterranean diet. There is some indication that this style of eating can reduce the incidence of heart disease. For the most part, this diet -- a traditional part of North African and Southern European life -- is composed of:

  • Plant-based foods, including fruits, vegetables, whole grains, beans, nuts and seeds. For example, a Mediterranean table might feature couscous, legumes, rice, polenta, pasta, potatoes, chickpeas and bread served without butter.
  • Olive oil, which has high levels of monounsaturated fatty acids and may increase HDL ("good") cholesterol
  • Low intake of dairy products
  • Sparing intake of fish, poultry and red meat
  • Wine with meals (in moderation)
It should be noted that people living in Mediterranean countries tend to get more physical activity than Americans -- which can also have a significant effect on the health benefits that seem to be a natural result of this diet.

Resources at Cedars-Sinai


For more information on women's health matters, any of the programs and services listed, or a referral to a Cedars-Sinai physician or program, call 1-800-CEDARS-1 (1-800-233-2771)