The Dietary Guidelines For Americans 2005




By all accounts, The Dietary Guidelines for Americans are a pretty big deal. Everywhere you look someone is offering advice on how to follow them. But what exactly are they? What are you supposed to do with them? And why should you follow a bunch of rules written by some tofu-touting big-wigs in suits?!*



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What are the Dietary Guidelines?



The Dietary Guidelines answer the questions, "What should Americans eat, how should we prepare our food to keep it safe and wholesome, and how should we be active to be healthy?" The Dietary Guidelines are designed to help Americans choose diets that will meet nutrient requirements, promote health, support active living and reduce risks of chronic disease.
The 2005 Dietary Guidelines were prepared in a three-stage process. In the first stage, a 13-member Dietary Guidelines Advisory Committee drew up a report based on the best available science. In the second, government scientists and officials reviewed the advisory committee's report and, based on the report and agency and public comments, developed the Dietary Guidelines. In the third stage, experts worked to translate the Dietary Guidelines into clearly defined messages for the public and educators.
Members of the public, academic researchers, consumer and trade groups, and businesses also submitted comments for the committee and the agencies to consider in the process.

Why should they be followed?



Take a look at the people around you. Know anyone with health problems? Type 2 diabetes? Heart disease? Osteoporosis? Many major causes of death and disease in the United States such as these are related to poor diet and a sedentary lifestyle. Poor diet and physical inactivity, resulting in an energy imbalance (more calories consumed than expended), are also the most important factors contributing to the increase in overweight and obesity in this country.
The Dietary Guidelines for Americans provides science-based advice to help you live a healthier life. By following the simple recommendations for diet and exercise, you can reduce your risk for major chronic diseases, especially cardiovascular disease, Type 2 diabetes, hypertension, osteoporosis, and certain cancers.

What is the main message of the guidelines?

The main message of the guidelines is to eat fewer calories, be more active, and make wiser food choices. By doing this, Americans will improve their health and reduce their risks for chronic disease.
It is important to remember that the individual recommendations of the Guidelines should be implemented as a whole. Following is a summary of recommendations from each section of the guidelines that you can use to make healthier choices.
Remember that the recommendations in the Dietary Guidelines are for Americans over two years of age and that all examples used in the guidelines are based on a 2,000-calorie level diet. Your recommended calorie intake might be different, depending on your age, gender, and activity level.

Adequate nutrients within calorie needs




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 B12 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.

Weight management



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.

Physical activity



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.

Food groups to encourage



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.

Fats



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.

Key recommendations for specific population groups

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

Carbohydrates



Key recommendations

• Choose fiber-rich fruits, vegetables, and whole grains often.
• Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.
• Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.

Sodium and potassium




Key recommendations

• Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.
• Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

Key recommendations for specific population groups

• Individuals with hypertension, blacks, and middle-aged and older adults.Aim to consume no more than 1,500 mg of sodium per day, and meet the potassium recommendation (4,700 mg/day) with food.

Alcoholic beverages



Key recommendations

• Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.
• Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.
• Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.

Food safety



Key recommendations
To avoid microbial foodborne illness:

• Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed.
• Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.
• Cook foods to a safe temperature to kill microorganisms.
• Chill (refrigerate) perishable food promptly and defrost foods properly.
• Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

Key recommendations for specific population groups

• Infants and young children, pregnant women, older adults, and those who are immunocompromised. Do not eat or drink raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, raw or undercooked fish or shellfish, unpasteurized juices, and raw sprouts.
• Pregnant women, older adults, and those who are immunocompromised:Only eat certain deli meats and frankfurters that have been reheated to steaming hot.

Discretionary calories

All examples used in the guidelines are based on a 2,000-calorie level diet. However, it’s important to remember that recommended calorie intake will 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. The remaining calories – the discretionary calorie allowance – allow individuals flexibility to consume some foods and beverages that may contain added fats, added sugars, and alcohol.
In developing the Food Guide, food items in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars) were used. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms. Solid fat and sugar calories always need to be counted as discretionary calories.
The discretionary calorie allowance is the remaining amount of calories in each calorie level after nutrient-dense forms of foods in each food group are selected. This table shows the number of discretionary calories remaining in each calorie level if nutrient-dense foods are selected. Those trying to lose weight may choose not to use discretionary calories. For those wanting to maintain their weight, discretionary calories may be used to increase the amount of food selected from each food group; to consume foods that are not in the lowest fat form (such as 2% milk or medium-fat meat) or that contain added sugars; to add oil, fat, or sugars to foods; or to consume alcohol. The table shows an example of how these calories may be divided between solid fats and added sugars.

Discretionary calories that remain at each calorie level
Food Guide calorie level	1000	1200	1400	1600	1800	2000	2200	2400	2600	2800	3000	3200
Discretionary calories	165	171	171	132	195	267	290	362	410	426	512	648
Example of division of discretionary calories: Solid fats are shown in grams (g); added sugars in grams (g)
Solid fats	11 g	14 g	14 g	11 g	15 g	18 g	19 g	22 g	24 g	24 g	29 g	34 g
Added sugars	20 g	16 g	16 g	12 g	20 g	32 g	36 g	48 g	56 g	60 g	72g	96 g

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