or you can follow Michael Pollan's advice to "Eat food. Not too much. Mostly plants." It basically boils down to the same thing. Gee, USDA, what took you so long?
You can just read Part A. Executive Summary to get up to speed, starting on page 9 of the report.
I found this particularly interesting on page 2 of the Executive Summary: "The DGAC found that several nutrients are underconsumed relative to the Estimated Average Requirement or Adequate Intake levels set by the Institute of Medicine (IOM) and the Committee characterized these as shortfall nutrients: vitamin A, vitamin D, vitamin E, vitamin C, folate, calcium, magnesium, fiber, and potassium. For adolescent and premenopausal females, iron also is a shortfall nutrient. Of the shortfall nutrients, calcium, vitamin D, fiber, and potassium also are classified as nutrients of public health concern because their underconsumption has been linked in the scientific literature to adverse health outcomes. Iron is included as a shortfall nutrient of public health concern for adolescent females and adult females who are premenopausal due to the increased risk of iron-deficiency in these groups. The DGAC also found that two nutrients—sodium and saturated fat—are overconsumed by the U.S. population relative to the Tolerable Upper Intake Level set by the IOM or other maximal standard and that the overconsumption poses health risks. "
I found it interesting that they identified vitamin A as a "shortfall nutrient." They didn't specify the form of vitamin A, which is actually quite important, but perhaps Americans are not getting enough of either, so it doesn't really matter. Please see my blog about vitamin A for further information http://www.enchantednutrition.com/enchantednutrition-blog/are-you-sure-you-are-getting-enough-vitamin-a
On page 4 of the Executive Summary you will find this:
"Higher consumption of sugar-sweetened foods and beverages as well as refined grains was identified as detrimental in almost all conclusion statements with moderate to strong evidence." Hallelujah!
Ok, lots more good stuff in the 500 or so remaining pages.
Too bad most of this will take at least 10 years to trickle down to the folks who need to know this most.