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New U.S. Dietary Guidelines: What Not to Eat

Guidelines Call for Less Salt, Fats, and Fast Food and More Seafood, Lowfat Dairy, and Fruits and Veggies

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)

 

Dietary Guidelines: Best Foods for Potassium

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

The guidelines' top 10 selected sources of dietary potassium (and amount of potassium in a standard portion):

  1. Baked potatoes including the skin (738 mg)
  2. Prune juice, canned (707 mg)
  3. Carrot juice, canned (689 mg)
  4. Tomato paste (664 mg)
  5. Beet greens, cooked (654 mg)
  6. White beans, canned (595 mg)
  7. Tomato juice, canned (556 mg)
  8. Plain yogurt, nonfat or low fat (531 to 579 mg)
  9. Tomato puree (549 mg)
  10. Sweet potato, baked in skin (542 mg)

 

Dietary Guidelines: Best Foods for Calcium

The new dietary guidelines advise Americans to get more calcium in their diets.

The guidelines' top 10 selected sources of dietary calcium (and the amount of calcium in a standard portion):

  1. Fortified ready-to-eat cereals (250 mg to 1,000 mg)
  2. Orange juice fortified with calcium (500 mg)
  3. Plain yogurt, nonfat (452 mg)
  4. Romano cheese (452 mg)
  5. Pasteurized processed Swiss cheese (438 mg)
  6. Evaporated milk, nonfat (371 mg)
  7. Tofu, regular, preserved with calcium sulfate (434 mg)
  8. Plain yogurt, low fat (415 mg)
  9. Fruit yogurt, low fat (345 mg)
  10. Ricotta cheese, part skim (337 mg)

 

Dietary Guidelines: Best Foods for Vitamin D

The new dietary guidelines advise Americans to get more vitamin D in their diets.

The guidelines' top 10 selected dietary sources of vitamin D (and the amount of vitamin D in a standard portion):

  1. Salmon, sockeye, cooked (19.8 mcg)
  2. Salmon, smoked (14.5 mcg)
  3. Salmon, canned (11.6 mcg)
  4. Rockfish, cooked (6.5 mcg)
  5. Tuna, light, canned in oil, drained (5.7 mcg)
  6. Orange juice, vitamin D fortified (3.4 mcg)
  7. Sardines, canned in oil, drained (4.1 mcg)
  8. Tuna, light, canned in water, drained (3.8 mcg)
  9. Whole milk (3.2 mcg)
  10. Whole chocolate milk (3.2 mcg)

Dietary Guidelines: Related Reading

For more information on the dietary guidelines:

-- WebMD Washington D.C. correspondent Todd Zwillich contributed to this report.

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