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
Balance calories from foods and drinks to maintain a healthy range
to prevent weight gain, make small decreases in foods & beverage calories
increase physical activity
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
Fats
- 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
Carbohydrates
- Choose fiber rich fruits, vegetables, and whole grains
- Choose and prepare foods with little added sugars or caloric sweeteners
Sodium & Potassium
consume less than 2300 mg of sodium per day
consume potassium-rich foods, such as fruits and vegetables
choose and prepare foods with little salt
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
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