dietary guidelines for americans 2005 executive summary u.s. department of health and human services...

Dietary Guidelines for Dietary Guidelines for AmericansAmericans

20052005

Executive SummaryExecutive SummaryU.S. Department of Health and Human ServicesU.S. Department of Health and Human Services

U.S. Department of AgricultureU.S. Department of Agriculturewww.healthierus.gov/dietaryguidelineswww.healthierus.gov/dietaryguidelines

Nine Key MessagesNine Key Messages

Adequate Nutrients Within Calorie NeedsAdequate Nutrients Within Calorie Needs Weight ManagementWeight Management Physical ActivityPhysical Activity Food Groups To EncourageFood Groups To Encourage FatsFats CarbohydratesCarbohydrates Sodium and PotassiumSodium and Potassium Alcoholic BeveragesAlcoholic Beverages Food SafetyFood Safety

Adequate Nutrients within Calorie Adequate Nutrients within Calorie NeedsNeeds

Consume a variety of nutrient-dense foods Consume a variety of nutrient-dense foods and beverages within and among the and beverages within and among the basic food groups while choosing foods basic food groups while choosing foods that limit the intake of saturated and that limit the intake of saturated and transtrans fats, cholesterol, added sugars, salt, and fats, cholesterol, added sugars, salt, and alcohol.alcohol.

Adequate Nutrients Within Calorie Adequate Nutrients Within Calorie NeedsNeeds

Meet recommended intakes within energy Meet recommended intakes within energy needs by adopting a balanced eating needs by adopting a balanced eating pattern, such as the USDA Food Guide or pattern, such as the USDA Food Guide or the DASH Eating Plan.the DASH Eating Plan.

Specific Population GroupsSpecific Population Groups

People over age 50People over age 50. Consume vitamin . Consume vitamin B12 in its crystalline formB12 in its crystalline form

Women of childbearing age who may Women of childbearing age who may become pregnant.become pregnant. Eat foods high in Eat foods high in heme-iron and/or consume iron-rich plant heme-iron and/or consume iron-rich plant foods or iron-fortified foods with an foods or iron-fortified foods with an enhancer of iron absorptionenhancer of iron absorption


Women of childbearing age who may Women of childbearing age who may become pregnant and those in the first become pregnant and those in the first trimester of pregnancy. trimester of pregnancy. Consume Consume adequate synthetic folic acid daily (from adequate synthetic folic acid daily (from fortified foods or supplements) in addition fortified foods or supplements) in addition to food forms of folate from a varied diet.to food forms of folate from a varied diet.


Older adults, people with dark skin, and Older adults, people with dark skin, and people exposed to insufficient ultraviolet people exposed to insufficient ultraviolet band radiation (i.e. sunlight).band radiation (i.e. sunlight). Consume Consume extra vitamin D from vitamin D-fortified extra vitamin D from vitamin D-fortified foods and/or supplements.foods and/or supplements.

Feel better today. Feel better today. Stay healthy for tomorrowStay healthy for tomorrow

Make smart choices from every food Make smart choices from every food group.group.

Find your balance between food and Find your balance between food and physical activity.physical activity.

Get the most nutrition out of your calories.Get the most nutrition out of your calories.

Weight ManagementWeight Management

To maintain body weight in a healthy To maintain body weight in a healthy range, balance calories from foods and range, balance calories from foods and beverages with calories expended.beverages with calories expended.

To prevent gradual weight gain over time, To prevent gradual weight gain over time, make small decreases in food and make small decreases in food and beverage calories and increase physical beverage calories and increase physical activity. activity.


Those who need to lose weight.Those who need to lose weight. Aim for a Aim for a slow, steady weight loss by decreasing slow, steady weight loss by decreasing calorie intake while maintaining an calorie intake while maintaining an adequate nutrient intake and increasing adequate nutrient intake and increasing physical activity.physical activity.

Overweight children.Overweight children. Reduce the rate the Reduce the rate the body weight gain while allowing growth body weight gain while allowing growth and development. and development.


Pregnant womenPregnant women. Ensure appropriate . Ensure appropriate weight gain as specified by a healthcare weight gain as specified by a healthcare provider.provider.

Breastfeeding womenBreastfeeding women. Moderate weight . Moderate weight reduction is safe and does not reduction is safe and does not compromise weight gain of the nursing compromise weight gain of the nursing infant.infant.

Overweight adults and children with Overweight adults and children with chronic diseases and/or on medication.chronic diseases and/or on medication.

Get the most nutrition out of your Get the most nutrition out of your calories.calories.

Choose the most nutritionally rich foods Choose the most nutritionally rich foods you can from each food group each day.you can from each food group each day.

Pick foods like fruits, vegetables, whole Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk grains, and fat-free or low-fat milk and milk products more oftenproducts more often

Physical ActivityPhysical Activity

Engage in regular physical activity and Engage in regular physical activity and reduce sedentary activities to promote reduce sedentary activities to promote health, psychological well-being, and a health, psychological well-being, and a healthy body weight. healthy body weight.

Achieve physical fitness by including Achieve physical fitness by including cardiovascular conditioning, stretching cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises for flexibility, and resistance exercises or calisthenics for muscle exercises or calisthenics for muscle strength and endurance. strength and endurance.

Physical ActivityPhysical Activity

60 minutes a day may be needed to 60 minutes a day may be needed to prevent weight gain.prevent weight gain.

To sustain weight loss in adulthood: To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity daily moderate-intensity physical activity while not exceeding caloric intake while not exceeding caloric intake requirements.requirements.

Specific PopulationsSpecific Populations

Children and adolescentsChildren and adolescents: Engage in at : Engage in at least 60 minutes of physical activity on least 60 minutes of physical activity on most, preferably all, days of the week.most, preferably all, days of the week.

Pregnant womenPregnant women: : Breastfeeding womenBreastfeeding women:: Older adultsOlder adults::

Find your balance between food Find your balance between food and physical activity.and physical activity.

To reduce the risk of chronic disease in To reduce the risk of chronic disease in adulthood: at least 30 minutes most days adulthood: at least 30 minutes most days of the week.of the week.

Increasing the intensity or the amount of Increasing the intensity or the amount of time that you are physically active can time that you are physically active can have even greater health benefits and may have even greater health benefits and may be needed to control body weight.be needed to control body weight.

Food Groups To EncourageFood Groups To Encourage

Consume a sufficient amount of fruits and Consume a sufficient amount of fruits and vegetables while staying within energy vegetables while staying within energy needs. needs.

Choose a variety of fruits and vegetables Choose a variety of fruits and vegetables each day.each day.

Consume 3 or more one-ounce Consume 3 or more one-ounce equivalents of whole-grain products.equivalents of whole-grain products.

Consume 3 cups per day of fat-free or low-Consume 3 cups per day of fat-free or low-fat milk or milk products. fat milk or milk products.


Children and adolescents.Children and adolescents. Consume Consume whole-grain products often, at half the whole-grain products often, at half the grains should be whole grains. grains should be whole grains.

Children 2 to 8 yearsChildren 2 to 8 years should consume 2 should consume 2 cups per day of fat-free or low-fat milk or cups per day of fat-free or low-fat milk or milk products. milk products.

Children 9 years of age and olderChildren 9 years of age and older should should consume 3 cups per day of fat-free or low-consume 3 cups per day of fat-free or low-fat milk or milk productsfat milk or milk products

Make smart choices from every Make smart choices from every food group.food group.

A healthy eating plan is one that:A healthy eating plan is one that: Emphasizes fruits, vegetables, whole Emphasizes fruits, vegetables, whole

grains and fat-free or low-fat milk and milk grains and fat-free or low-fat milk and milk products.products.

Includes lean meats, poultry fish, beans, Includes lean meats, poultry fish, beans, eggs, and nuts.eggs, and nuts.

Is low in saturated fats, Is low in saturated fats, transtrans fats, fats, cholesterol, salt (sodium), and added cholesterol, salt (sodium), and added sugars.sugars.

Mix up your choices within each Mix up your choices within each food group.food group.

Focus on fruits.Focus on fruits. Vary your veggies.Vary your veggies. Get your calcium-rich foods.Get your calcium-rich foods. Make half your grains whole.Make half your grains whole. Go lean with protein.Go lean with protein. Know the limits on fats, salt, and sugars.Know the limits on fats, salt, and sugars.

FatsFats

Consume less than 10 percent of calories Consume less than 10 percent of calories from saturated fatty acids and less than from saturated fatty acids and less than 300 mg/day of cholesterol, and keep 300 mg/day of cholesterol, and keep trans trans fatty acid consumption as low as possiblefatty acid consumption as low as possible

FatsFats

Keep total fat intake between 20 to 35 Keep total fat intake between 20 to 35 percent of calories, with most fats coming percent of calories, with most fats coming from sources of polyunsaturated and from sources of polyunsaturated and monounsaturated fatty acids, such as fish, monounsaturated fatty acids, such as fish, nuts, and vegetable oils.nuts, and vegetable oils.

FatsFats

When selecting and preparing meat, When selecting and preparing meat, poultry, dry beans, and milk or milk poultry, dry beans, and milk or milk products, make choices that are lean, low-products, make choices that are lean, low-fat, or fat-free.fat, or fat-free.

Limit intake of fats and oils high in Limit intake of fats and oils high in saturated and/or saturated and/or trans trans fatty acids, and fatty acids, and choose products low in such fats and oils.choose products low in such fats and oils.


Children and adolescents.Children and adolescents. Keep total fat Keep total fat between 30 to 35% of calories for children between 30 to 35% of calories for children 2 to 3 years of age and between 25 to 2 to 3 years of age and between 25 to 35% of calories for children and 35% of calories for children and adolescents 4 to 18 years of age, with adolescents 4 to 18 years of age, with most fats coming from sources of most fats coming from sources of polyunsaturated and monounsaturated polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and fatty acids, such as fish, nuts, and vegetable oils. vegetable oils.

CarbohydratesCarbohydrates

Choose fiber-rich fruits, vegetables, and Choose fiber-rich fruits, vegetables, and whole grains often.whole grains often.

Choose and prepare foods and beverages Choose and prepare foods and beverages with little added sugars or caloric with little added sugars or caloric sweeteners, such as amounts suggested sweeteners, such as amounts suggested by the USDA Food Guide and the DASH by the USDA Food Guide and the DASH Eating PlanEating Plan

CarbohydratesCarbohydrates

Reduce the incidence of dental caries by Reduce the incidence of dental caries by practicing good oral hygiene and practicing good oral hygiene and consuming sugar and starch containing consuming sugar and starch containing foods and beverages less frequently. foods and beverages less frequently.

Sodium and PotassiumSodium and Potassium

Consume less than 2,300 mg of sodium Consume less than 2,300 mg of sodium per day. per day.

Choose and prepare foods with little salt. Choose and prepare foods with little salt. At the same time, consume potassium-rich At the same time, consume potassium-rich foods, such as fruits and vegetables.foods, such as fruits and vegetables.


Individuals with hypertension, blacks, and Individuals with hypertension, blacks, and middle-aged and older adults. middle-aged and older adults. Aim to Aim to consume no more than 1500 mg of consume no more than 1500 mg of sodium per day, and meet the potassium sodium per day, and meet the potassium recommendation (4700 mg/day) with food.recommendation (4700 mg/day) with food.

NUTRITION: To know the facts…NUTRITION: To know the facts…

Use the Nutrition Facts label to make Use the Nutrition Facts label to make healthy food choices. healthy food choices. Keep these low: saturated fats, Keep these low: saturated fats, transtrans fats, fats,

cholesterol, and sodium.cholesterol, and sodium. Get enough of these: potassium, fiber, Get enough of these: potassium, fiber,

vitamins A and C, calcium, and ironvitamins A and C, calcium, and iron Use the % Daily Value (DV) column when Use the % Daily Value (DV) column when

possible; 5% DV or less is low, 20% DV or possible; 5% DV or less is low, 20% DV or more is high.more is high.

NUTRITION: To know the facts….NUTRITION: To know the facts….

Check servings and calories.Check servings and calories. Make your calories count.Make your calories count. Don’t sugarcoat it.Don’t sugarcoat it. Know your fats.Know your fats. Reduce sodium (salt), increase potassium.Reduce sodium (salt), increase potassium.

Alcoholic BeveragesAlcoholic Beverages

Those who choose to drink alcoholic Those who choose to drink alcoholic beverages should do so sensibly and in beverages should do so sensibly and in moderation.moderation.

Alcoholic beverages should not be Alcoholic beverages should not be consumed by some individuals, including consumed by some individuals, including those who cannot restrict their alcohol those who cannot restrict their alcohol intake, women of childbearing age who intake, women of childbearing age who may become pregnantmay become pregnant

Alcoholic BeveragesAlcoholic Beverages

Alcoholic beverages should be avoided by Alcoholic beverages should be avoided by individuals engaging in activities that individuals engaging in activities that require attention, skill, or coordination, require attention, skill, or coordination, such as driving or operating machinery. such as driving or operating machinery.

AlcoholAlcohol

If you choose to drink alcohol, do so in If you choose to drink alcohol, do so in moderation.moderation.

Anything more than moderate drinking can Anything more than moderate drinking can be harmful to your health.be harmful to your health.

Food SafetyFood Safety To avoid microbial food borne illness:To avoid microbial food borne illness:

CleanClean SeparateSeparate CookCook ChillChill Avoid raw milk or any products made from Avoid raw milk or any products made from

unpasteurized milk, raw or partially cooked unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized undercooked meat and poultry, unpasteurized juices, and raw sproutsjuices, and raw sprouts


Infants and young children, pregnant Infants and young children, pregnant women, older adults, and those who are women, older adults, and those who are immunocompromised.immunocompromised.

Pregnant women, older adults, and those Pregnant women, older adults, and those who are immunocompromised.who are immunocompromised.

dietary guidelines for americans 2005 executive summary u.s. department of health and human services...

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