The most important nutrition education messages often revolve around promoting a balanced and varied diet. Here are the top 10 messages that are emphasized in the Dietary Guidelines for Americans.

1. Eat a Variety of Nutrient-Rich Foods:

   • Encourage the consumption of a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats. This helps ensure that individuals obtain a diverse array of essential nutrients. Choosing what is in season and store specials makes it easy to get a healthful diet on a budget.

2. Portion Control:

   • Emphasize the importance of portion control to avoid overeating. Educate individuals about recognizing proper portion sizes to maintain a healthy weight. Often, this means making a healthy plate and measuring high-calorie treats instead of eating them out of the package.

3. Limit Processed Foods and Added Sugars:

   • Advocate for the reduction of processed and sugary foods and beverages. These items are often high in empty calories and can contribute to health issues such as obesity, diabetes, and heart disease. The Dietary Guidelines suggest no more than 10% of calories come from added sugars. This is just 40 g per day or 8 tsp for most people. A large soda can contain a whole day’s supply of sugar.

4. Stay Hydrated:

   • Encourage regular water consumption throughout the day. Adequate hydration is vital for overall health and can support various bodily functions. By choosing water more often, the sugary beverages can slowly be displaced out of the day’s eating plan.

5. Moderation, Not Deprivation:

   • Emphasize the concept of moderation rather than strict deprivation. This approach makes healthy eating more sustainable and realistic for long-term adherence. Often people want a quick fix and will try a super restrictive fad diet. Of course, this only works for a few days or weeks.

6. Be Mindful of Eating Habits:

   • Promote mindful eating by paying attention to hunger and fullness cues. Encourage individuals to eat slowly, savor their food, and be aware of the emotional triggers for eating. It can be helpful to set meal times starting with breakfast and ending with dinner at a reasonable hour.

7. Customize for Individual Needs:

   • Acknowledge that nutritional needs can vary based on factors such as age, gender, activity level, cultural and personal preferences, and health conditions. Encourage individuals to use MyPlate to make a healthy plate with food groups, choosing the foods they love from each food group.

8. Cook and Prepare Meals at Home:

   • Advocate for home-cooked meals using fresh ingredients. This allows individuals to have better control over the ingredients and cooking methods, promoting a healthier diet.

9. Understand Nutritional Labels:

   • Teach individuals how to read and interpret nutritional labels on packaged foods. This empowers them to make informed choices and be aware of the nutritional content of the foods they consume. By reading labels you can make better choices to lower sodium, increase fiber, and make better choices in the supermarket.

10. Lifelong Approach to Health:

    • Stress that nutrition is not just a short-term fix but a lifelong approach to health. Encourage the adoption of healthy eating habits that can be sustained over time. While wanting a quick fix to your appearance is tempting, it is always better to make healthful habits that will last a lifetime. Small steps add up!

It's important to note that the effectiveness of nutrition education messages can vary among individuals, and cultural and socioeconomic factors should also be considered in tailoring messages for specific populations.

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