Every five years, the new Dietary Guidelines for Americans (DGA) makes a debut to provide recommendations to Americans and their families for making healthy choices. Why are they important and what has changed?

The DGA provides evidence-based food and beverage recommendations reflecting the latest in nutrition research. Currently recommendations are for the population aged two and older in America. By 2020, the DGA is expecting to expand nutrition recommendations to the birth to 24 months population.

The goal of the DGA is to prevent chronic disease by promoting health through helping Americans maintain a healthy weight. In addition, the DGA serves as the foundation for federal nutrition programs and provides guidelines for food and beverage developers, as well as health promotion and chronic disease-prevention strategies. The intent of the DGA is to address common deficiencies in the American diet (such as calcium) as well as overconsumption like added sugars and salt — all which play a key role in health when consumption is kept to the recommended values. Some things stay the same, with emphasis on eating a variety of fruit and vegetables from all color subgroups, making half your daily grains whole, consuming low-fat dairy and lean proteins, limiting sodium to 2300 mg for the normal population, and keeping within an appropriate caloric level.

So what’s new?

• In 2010, the DGA recommended that solid fats and added sugars (SoFAS) be limited to 5 - 15 percent of calories. Instead, 2015 - 2020 recommendations have separated out sugars and saturated fats with limits of no more than 10 percent of daily total calories for each of them.

• The 2015 - 2020 DGA agrees with the FDA that low-calorie sweeteners such as aspartame, acesulfame potassium, etc. are safe for consumption and may help reduce calories in one’s diet.

• Coffee and caffeine recommendations were not previously included in the 2010 DGA, but in the 2015 – 2020 DGA, it states “Moderate coffee consumption (three to five 8-oz cups/day or providing up to 400 mg/day of caffeine) can be incorporated into healthy eating patterns.” However, individuals who don’t currently consume caffeine aren’t encouraged to start.

March is National Nutrition Month® in which the theme is “Savor the Flavor of Eating Right.” With the 2015 – 2020 DGA upon us, use this month to try new fruit and vegetables, whole grains, or other healthy options. Experiment with savory herbs and spices to help reduce added sugars, salt, and saturated fat your diet. Take this time to be mindful of your eating patterns. It takes small changes to make large impacts.

For more information about the 2015 – 2020 Dietary Guidelines, visit health.gov/dietaryguidelines/2015/. Check here next week for more healthful tips during National Nutrition Month.

Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.