The committee call for an environmentally friendly diet lower in red and processed meats. But the panel would reverse previous guidance on limiting dietary cholesterol. And it says the caffeine in a few cups of coffee could actually be good for you.

 

The committee also is backing off stricter limits on salt, though it says Americans still get much too much. It’s recommending the first real limits on added sugar, saying that’s especially a problem for young people.

 

Even with the changes, the report sticks to the basic message of the previous guidelines in 2010: Eat more fruits and vegetables and whole grains; eat less saturated fats, salt and sugar.

 

EGGS ARE OK

The report says dietary cholesterol now is “not considered a nutrient of concern for overconsumption.” This follows increasing medical research showing the amount of cholesterol in your bloodstream is more complicated than once thought.

 

WATCH THE ADDED SUGAR

Added sugars should be no more than about 200 calories a day - about the amount in one 16-ounce sugary drink, says the advisory committee, which is made up of doctors and nutritionists.

 

A SOFTER APPROACH ON SALT

the committee’s recommendation of 2,300 milligrams a day for all people, even those most at risk for heart disease. With the average American eating more than 3,400 milligrams daily, the panel recommends at least trying to reduce sodium intake by 1,000 milligrams a day if the new goals are unattainable.

 

A HEARTY ENDORSEMENT FOR COFFEE

The report looks at caffeine for the first time, and says coffee is OK - even good for you. The panel says there is strong evidence that 3 to 5 cups a day can be part of a healthy diet, and there’s consistent evidence that it’s even associated with reduced risk of type 2 diabetes and heart disease.

 

EAT A PLANT-BASED DIET

The panel recommends eating more vegetables, fruits, whole grains, legumes, nuts and seeds. A plant-based diet is “more health promoting and is associated with less environmental impact” than the current U.S. diet, which is high in meat.