Final answer:
The 2010 Dietary Guidelines recommend increasing intake of fruits, vegetables, complete proteins, and omega-3 fatty acids, while limiting sugar, salt, saturated fats, and trans fats.
Step-by-step explanation:
The 2010 Dietary Guidelines for Americans provide several tips on foods to increase:
- Make healthy fruit and vegetable choices: Include a variety of green, yellow, red, and orange fruits and vegetables. Consume whole fruits instead of juices.
- Combine amino acids in plant foods: The right combinations, such as beans and rice, make complete proteins with all nine essential amino acids.
- Limit sugar and salt intake: Choose fresh foods over processed ones and read nutrition labels to choose lower-sodium and lower-sugar options. Avoid adding extra sodium or sugar at the table.
- Limit saturated fats and trans fats: Eat more fish, legumes, and less red meat. Use unsaturated oils instead of butter or animal fats.
- Increase omega-3 fatty acids: Consume foods like salmon, walnuts, flax seeds, and canola oil that contain these essential fatty acids.