Dietary Guidlines
Every five years the US Dietary Guidelines Committee publishes an updated version of the Dietary Guidelines, incorporating new scientific information. These updates provide perspective on the many diet-related articles and weight loss plans that are reported daily in newspapers, magazines, and on radio and television.
The essential message of the committee is for Americans to eat fewer calories, be more active, and make wiser food choices.
An unhealthy diet, coupled with physical inactivity, has become a major cause of illness and death in the United States. Poor eating habits and physical inactivity contribute to cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers as well as resulting in an energy imbalance (more calories are eaten than are burned off in physical activity) that has become the most important factor contributing to the increase in overweight and obesity in this country.
Combined with adequate daily physical activity, following a diet that does not provide excess calories according to the recommendations in this document should improve the health of most individuals. Key Recommendations from the committee are grouped under nine focus areas. The recommendations are based on scientific evidence for lowering risk of chronic disease and promoting health.
When dealing with the Dietary Guidelines, it is important to understand that:
* The recommendations are integrated messages that should be implemented as a whole (however, following even one recommendation would be beneficial).
* Dietary supplements, while recommended in some cases, cannot replace a healthful diet. Nutrients needed by the body should be consumed primarily through foods (rather than through supplements).
* The Dietary Guidelines are recommendations for individuals over the age of two years.
* The Dietary Guidelines are intended to be flexible, accommodating food preferences and cultural differences.
* The Dietary Guidelines are intended primarily for use by policymakers, healthcare providers, nutritionists, and nutrition educators.
o Daily calorie requirements differ for individuals based on age, gender, and activity level. At each calorie level, individuals who eat nutrient-dense foods* may be able to meet their recommended nutrient intake without consuming their full calorie allotment.
o Discretionary calorie allowance is any remaining calories that add up to complete the daily calorie requirement. This allows individuals flexibility to consume some foods and beverages that may contain added fats, added sugars, and alcohol.
The following is a listing of the Dietary Guidelines.
Key Recommendations
- Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
- Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA Food Guide or the DASH Eating Plan.
Key Recommendations for Specific Population Groups
- People over age 50. Consume vitamin B 12 in its crystalline form (i.e., fortified foods or supplements).
- Women of childbearing age who may become pregnant. Eat foods high in heme-iron and/or consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods.
- Women of childbearing age who may become pregnant and those in the first trimester of pregnancy. Consume adequate synthetic folic acid daily (from fortified foods or supplements) in addition to food forms of folate from a varied diet.
- Older adults, people with dark skin, and people exposed to insufficient ultraviolet band radiation (i.e., sunlight). Consume extra vitamin D from vitamin D-fortified foods and/or supplements.
Key Recommendations
- To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
- To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
Key Recommendations for Specific Population Groups
- Those who need to lose weight. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity.
- Overweight children. Reduce the rate of body weight gain while allowing growth and development. Consult a healthcare provider before placing a child on a weight-reduction diet.
- Pregnant women. Ensure appropriate weight gain as specified by a healthcare provider.
- Breastfeeding women. Moderate weight reduction is safe and does not compromise weight gain of the nursing infant.
- Overweight adults and overweight children with chronic diseases and/or on medication. Consult a healthcare provider about weight loss strategies prior to starting a weight-reduction program to ensure appropriate management of other health conditions.
Key Recommendations
- Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
- To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
- For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
- To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
- To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
- Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
Key Recommendations for Specific Population Groups
- Children and adolescents. Engage in at least 60 minutes of physical activity on most, preferably all, days of the week.
- Pregnant women. In the absence of medical or obstetric complications, incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Avoid activities with a high risk of falling or abdominal trauma.
- Breastfeeding women. Be aware that neither acute nor regular exercise adversely affects the mother's ability to successfully breastfeed.
- Older adults. Participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults.
Key Recommendations
- Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
- Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
- Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
- Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
Key Recommendations for Specific Population Groups
- Children and adolescents. Consume whole-grain products often; at least half the grains should be whole grains. Children 2 to 8 years should consume 2 cups per day of fat-free or low-fat milk or equivalent milk products. Children 9 years of age and older should consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
Key Recommendations
- Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
- Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
- When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
- Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
