Getting Back on Track: A Look at the New Dietary Guidelines
Back in January, many of us made New Year’s resolutions to eat healthier, lose weight, or exercise more. Some of us are still on track – and some of us may have drifted a little. The good news? It’s never too late to reset.
In January, the U.S. Department of Agriculture and the Department of Health and Human Services released updated dietary guidance to help Americans make healthier choices. The overall message isn’t about dieting, it’s about building balanced, sustainable eating habits that support long-term health.
Focus on Protein
Protein plays an important role in maintaining muscle, supporting metabolism, and helping us feel full longer. Good sources include:
- Eggs
- Poultry
- Seafood
- Lean red meat
- Plant-based foods like beans, lentils, peas, legumes, nuts, seeds, and soy
General guidance suggests about 1.2-1.6 grams of protein per kilogram of body weight per day, depending on age and activity level.
Include Dairy
Full-fat dairy products without added sugar can provide protein, healthy fats, calcium, and other important nutrients. For someone following a 2,000-calorie diet, about three servings per day is recommended.
Fill your plate with Color
Vegetables and fruits remain a foundation of healthy eating. The more colorful your choices, the more variety of nutrients you receive. Fresh, frozen, canned, or dried options all count. Try to avoid versions with added sugar. On a 2,000-calorie plan, that means around three servings of vegetables and fruits, two servings per day.
Choose Healthy Fats and Whole Grains
Not all fats are bad, but focus on heart-healthy options like seafood rich in Omega-3s, olives, avocados, nuts, seeds, and oils such as olive oil.
Choose fiber-rich whole grains over refined grains. Depending on your caloric needs, two to four servings per day is recommended.
Healthy eating doesn’t have to mean changing everything you eat, but small, consistent changes like adding a vegetable at dinner, or changing white bread to whole grain, or water instead of a sugary drink all adds up.
Here in Westford, there are several resources that can support healthier habits. The Westford Health Department offers wellness education throughout the year. The Westford Council on Aging provides nutrition programs and meals for older adults.
In addition, we have a food pantry in town that offers reliable access to nutritious foods. The food pantry serves the Westford community, and the Fletcher Library often hosts health-related programs and educational events. Our local grocery stores and farmers’ markets make it easier to find fresh foods.
What I’ve learned is that small changes make the biggest difference. Start by adding fruit or vegetables to your plate or swapping out soda for water – one meal at a time. As healthier options become routine, it becomes easier to cut back on processed food or high sugary snacks from your diet. This doesn’t mean you have to stop eating all sugar or deprive yourself of a small treat, especially if you have a well-balanced diet and lifestyle.
Everything in moderation.
What to Limit – Highly processed foods
Refined sugar & carbohydrates-include sugar and grains stripped of bran, fiber, and nutrients, like white bread, pizza dough, pasta, white flour, white rice, and desserts, and some breakfast cereals.
Excess sodium (aiming for less than 2,300 mg per day for most adults).
Limit alcoholic beverages.
