The Dietary Guidelines Recommend More Fruit


By McKenzie Hall, RDN and Lisa Samuel, MBA, RDN

Every five years, the nation’s leading nutrition experts – after pouring over the current body of research – set guidelines for how Americans can make better food choices to help them live longer, healthier lives. These recommendations, put out by the U.S. Department of Health and Human Services and U.S. Department of Agriculture, set the tone for nutrition policy within the U.S. and serve as a guide for health professionals.

The primary goal of the Dietary Guidelines is to reduce the occurrence of chronic preventable diseases, like cardiovascular disease, hypertension, type 2 diabetes and certain cancers, which affect about half of American adults. Fortunately, the current nutrition research shows nutrition, such as eating more plant-based foods, including fruits, may lower the risk for developing obesity and these chronic diseases.

The guidelines show Americans are under-consuming several important nutrients, including vitamin C, fiber, and potassium, and are over-consuming two nutrients: saturated fat and sodium. The answer, from the Dietary Guidelines? “Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.” Their general recommendation for a healthy diet – choose a variety of vegetables, fruits, whole grains, low-fat or fat-free dairy, a variety of different proteins (meat, fish and plant-based) and oils, with a limited intake of saturated fat, trans fat, added sugar, and sodium.

And guess what?

Eating raspberries can be a great way to help you follow the new dietary guidelines! A one-cup serving of frozen red raspberries has only about 70 calories but provides 59% of the daily vitamin C requirement and 35% of the daily fiber requirement, all with only 1 gram of fat (none of it saturated or trans fats) and, no cholesterol.

To achieve and maintain a healthy body weight, Americans are encouraged to eat more vegetables and fruits. While fruits are a naturally sweet (no sugar added!) way to satisfy your sweet craving, only 15 percent of Americans eat the recommended amount of fruit each day. Frozen fruit is a convenient, accessible, delicious, and nutrient-packed option to help you get enough fruit in your diet.

Check out our recipe index for delicious ideas for incorporating more frozen raspberries in your life. And be sure and stay tuned for more recommendations on how to put these guidelines into practice in your own life! Follow us on Facebook, Twitter and Instagram.

For more information on the 2015-2020 Dietary Guidelines for Americans, click here: