According to Table 2-1 in Chapter 2 of the text, evaluate the key recommendations of these guidelines, and state how these recommendations compare to the realities of the U.S. diet

One of the key recommendations is that one must eat a variety of vegetables. The
vegetables must be drawn from all the subgroups. The subgroups include dark green, red, orange,
and legumes (Center for Disease Control, 2017). However, the reality in the United States
contradicts this recommendation. Studies indicate that only one in ten adults in America
consume vegetables. Americans are thus at great risk of chronic illnesses. A study conducted by
the Center for Disease Control (CDC) in 2017 revealed that only 12 percent of the American
adults met the recommended threshold of vegetable consumption (Center for Disease Control,
2017). The study went ahead to state that many Americans are missing out on important vitamins
and are at great risk of being obese or overweight (Center for Disease Control, 2017). The CDC
recommends that American families can save on costs by freezing some vegetables and fruits or
consuming canned fruits and vegetables.
Another key recommendation is that individuals aged two years and older must consume
whole fruits. The CDC has, over the past, emphasized that Americans are not consuming enough
fruits. While Americans would benefit from the consumption of fruits, a 2018 study conducted
by the CDC showed that most Americans from poor households could not afford to purchase
whole fruits based on the recommended guidelines (Center for Disease Control, 2018). Low-
income and minority neighborhoods do not have stores that can sell whole fruits. One
recommendation is that a farmer’s market should be established in these neighborhoods (Center
for Disease Control, 2018). These markets can help ensure that all citizens can access fruits at an
affordable price.

It is recommended that one must limit the calories drawn from added sugars and saturated
fats. One must also ensure that they reduce the intake of sodium. The key recommendation is that
individuals must ensure that they eat grains and fat-free dairy products. Statistics collected
between the years 2013 to 2016 indicate that close to 40 percent of American adults consume
fast food on a given day (Center for Disease Control, 2016). The implication is that people have
continued to consume calories from added sugars and are yet to stop consuming diets that are
low on sodium. Fast foods are consumed by many people in America, and Americans do not
consume whole grains. Fast foods are rich in saturated fats, and this also means that Americans
are not following the recommendation to consume less than ten percent of the calories from
saturated fats and added sugars (Center for Disease Control, 2016). Alcohol consumption also
remains a major problem. In 2018 it was estimated that more than 14 million Americans had an
alcohol use disorder (Center for Disease Control, 2016). It is recommended that alcohol should
be consumed in moderation. Alcohol use disorder means that one does not adhere to this
guideline.
Based on these guidelines and your current dietary strengths and weaknesses, design a
personalized plan entailing which food groups or food products, you need to consume more of.
Which food groups or food products need to be limited or avoided?  
Based on my strengths and weaknesses, I need to ensure that I stop my intake of fast
foods and eat more fruits and vegetables. One weakness that I have is that I have not been able to
limit my intake of fast food. Fast foods are rich in saturated fats, added sugar, and sodium. I do
not eat whole fruits and vegetables a lot, and this means that I am at risk of getting various
chronic illnesses.

Review the Checking out Food Labels section on pages 41-56 of your textbook.  Analyze the
components of a food label, including the nutrition facts panel and the ingredient list.  Based
upon what you have read, as well as your own personal knowledge, how helpful do you think
this information is in encouraging Americans to make healthier choices?  Do you read food
labels?  If so, how is that practice beneficial to your personal diet plan?
Food label includes nutrition information, serving size, servings per container, calories,
total carbohydrate, daily values, and calories per gram reminder. I believe that food labels are
helpful, but the helpful nature of food labels depends on whether or not one takes time to
scrutinize the food label. An individual who is keen on what they eat must check the food label
before consuming any food. Checking the food label ensures that one checks the calories
consumed and weighs the calories against the recommended levels of calorie consumption. In
addition, the food labels ensure that one does not consume what they are allergic to. Some people
have various food allergies, and one can only make a decision on what they are going to
consume based on the food labels provided. Americans who are conscious about the healthy
choices they make must regularly check the food labels and, in so doing, make decisions on the
what and what not to consume. I never used to read food labels. However, I am making
adjustments, and I am conscious of what I eat. I check what I eat, and food labels have helped
make decisions on the calories that I consumed daily.
References

Center for Disease Control. (2016). Fast Food Consumption Among Adults in the United States,
2013–2016. https://www.cdc.gov/nchs/products/databriefs/db322.htm#:~:text=In%20201
3%E2%80%932016%2C%2036.6%25,adults%20aged%2060%20and%20over

Center for Disease Control. (2017, November 20). CDC press releases.
CDC. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-
consumption.html
Center for Disease Control. (2018). STATE INDICATOR REPORT ON FRUITS AND
VEGETABLES. Centers for Disease Control and
Prevention. https://www.cdc.gov/nutrition/downloads/fruits-vegetables/2018/2018-
fruit-vegetable-report-508.pdf