Dietary Guidelines for Americans in 2005

FOOD GROUPS TO ENCOURAGE

• Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ 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.

  FATS

  • 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.

  CARBOHYDRATES

  • 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

  • Consume less than 2,300 mg (approximately 1 teaspoon 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.

  ALCOHOLIC BEVERAGES

  • 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.
  • "And if you choose to drink alcohol, do so in moderation. Some people or people in certain situations should not drink at all.

  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.
  The full document is available at http://www.healthierus.gov/dietaryguidelines