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Dietary Guidelines: Worst Foods for Solid Fats

Solid fats make up almost a fifth of the total calories in American diets. They are a major factor behind the obesity epidemic.

The 10 foods that give us the most solid fats (and the percentage of solid fats from each food):

  1. Grain-based desserts (10.8%)
  2. Pizza (9.1%)
  3. Regular cheese (7.6%)
  4. Sausage, franks, bacon, and ribs (7.1%)
  5. French fries (4.8%)
  6. Dairy desserts (4.7%)
  7. Tortillas, burritos, and tacos (4.6%)
  8. Chicken and mixed chicken dishes (4.1%)
  9. Pasta and pasta dishes (3.9%)
  10. Whole milk (3.9%, just ahead of burgers at 3.8%)

Dietary Guidelines: Worst Foods for Saturated Fat

The body makes its own saturated fat -- and we don't need any more from our diet. High intake of saturated fat is linked to high cholesterol levels, which in turn are linked to heart disease.

The 10 foods from which Americans get most of their saturated fat (and the percentages of saturated fats from each food):

  1. Regular cheese (8.5%)
  2. Pizza (5.9%)
  3. Grain-based desserts (5.8%)
  4. Dairy desserts (5.6%)
  5. Chicken and chicken mixed dishes (5.5%)
  6. Sausage, franks, bacon, and ribs (4.9%)
  7. Burgers (4.4%)
  8. Tortillas, burritos, and tacos (4.1%)
  9. Beef and beef mixed dishes (4.1%)
  10. Reduced-fat milk (3.9%)

Dietary Guidelines: Worst Foods for Added Sugars

Added sugars make up 16% of the total calories in American diets. Like solid fats, they're a major factor in obesity. Far atop the list are sugary beverages.

The 10 foods from which Americans get most of their added sugars (and the percentage of total added sugars from each food):

  1. Soda, energy drinks, and sports drinks (35.7%)
  2. Grain-based desserts (12.9%)
  3. Fruit drinks (10.5%)
  4. Dairy desserts (6.5%)
  5. Candy (6.1%)
  6. Ready-to-eat cereals (3.8%)
  7. Sugars and honey (3.5%)
  8. Tea (3.5%)
  9. Yeast breads (2.1%)
  10. All other foods (15.4%)

Dietary Guidelines: Best Foods for Fiber

The new dietary guidelines say we should get more fiber in our diets.

The guidelines' top 10 selected sources of dietary fiber (and the amount of fiber per serving):

  1. Beans -- navy, pinto, black, kidney, white, great northern, and lima (6.2 to 9.6 grams)
  2. 100% Bran ready-to-eat cereal (9.1 grams)
  3. Split peas, lentils, chickpeas, or cowpeas (5.6 to 8.1 grams)
  4. Artichokes (7.2 grams)
  5. Pears (5.5 grams)
  6. Soybeans (5.2 grams)
  7. Plain rye wafer crackers (5.0 grams)
  8. Bran ready-to-eat cereals -- various types (2.6 to 5.0 grams)
  9. Asian pears (4.4 grams)
  10. Green peas (3.5 to 4.4 grams)

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