Dietary Guidelines for Americans

By:Cindy Martinez

Adequate nutrients within calorie needs

Eat and drink a variety of nutrient dense foods within the food groups. Limit the amount of saturated fats & trans fats, cholesterol, added sugars, salt, and alcohol.

Physical Activity

  • regular physical activity & decrease sedentary activities to increase health, psychological well-being, and a healthy body weight
  • include cardiopulmonary conditioning, stretching exercises, and calisthenics

Weight managment

Food groups to encourage

  • Consume sufficient amount of fruits & vegetables while staying within energy needs
  • 2 cups of fruits & 2-1/2 cups of vegetables are recommended for a reference of 2,000 calorie intake
  • choose from all 5 groups dark green, orange, legumes, starchy veggies, and other vegetables
  • consume 3 or more oz. equivalent of whole grain products per day
  • consume 3 cups per day of fat free or low fat milk or equal to milk products
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  • Try to intake less than 10% of calories from saturated fatty acids and less than 3000 mg/day of cholesterol
  • try to keep total fat between 20-35% of calories (most fats coming from polyunsaturated fats & monounsaturated fats{fish, nuts, and vegetable oils})
  • when preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean
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  • Choose fiber rich fruits, vegetables, and whole grains
  • Choose and prepare foods with little added sugars or caloric sweeteners
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Sodium & Potassium

Alcoholic Beverages

  • Should not be consumed by some people including childbearing age who may become pregnant, pregnant and lactating women, children & adolescents, people taking medications that can interact with med.
  • avoid alcoholic beverages by individuals engaging in activities that require attention, skill, or coordination

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Food Safety

  • clean hands, food contact surfaces, and fruits and vegetables. Meat & poultry should not be washed or rinsed
  • separate raw, cooked, and ready to eat foods
  • cook foods to a safe temperature to kill microorganisms
  • chill perishable foods promptly
  • avoid raw milk or any products made from unpasteurized milk
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