 EXECUTIVE SUMMARY
The Dietary Guidelines for Americans [Dietary Guidelines] provides
science-based advice to promote health and to reduce risk for major chronic
diseases through diet and physical activity. Major causes of morbidity and
mortality in the United States are related to poor diet and a sedentary
lifestyle. Some specific diseases linked to poor diet and physical inactivity
include cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and
certain cancers. Furthermore, poor diet and physical inactivity, resulting in an
energy imbalance (more calories consumed than expended), are the most important
factors contributing to the increase in overweight and obesity in this country.
Combined with physical activity, following a diet that does not provide excess
calories according to the recommendations in this document should enhance the
health of most individuals.
An important component of each 5-year revision of the Dietary Guidelines
is the analysis of new scientific information by the Dietary Guidelines Advisory
Committee (DGAC) appointed by the Secretaries of the U.S. Department of Health
and Human Services (HHS) and the U.S. Department of Agriculture (USDA). This
analysis, published in the DGAC Report (http://www.health.gov/dietaryguidelines/dga2005/
report/), is the primary resource for development of the report on the
Guidelines by the Departments. The Dietary Guidelines and the report of the DGAC
differ in scope and purpose compared to reports for previous versions of the
Guidelines. The 2005 DGAC report is a detailed scientific analysis. The
scientific report was used to develop the Dietary Guidelines jointly between the
two Departments and forms the basis of recommendations that will be used by USDA
and HHS for program and policy development. Thus it is a publication oriented
toward policymakers, nutrition educators, nutritionists, and healthcare
providers rather than to the general public, as with previous versions of the
Dietary Guidelines, and contains more technical information.
The intent of the Dietary Guidelines is to summarize and synthesize
knowledge regarding individual nutrients and food components into
recommendations for a pattern of eating that can be adopted by the public. In
this publication, Key Recommendations are grouped under nine inter-related focus
areas. The recommendations are based on the preponderance of scientific evidence
for lowering risk of chronic disease and promoting health. It is important to
remember that these are integrated messages that should be implemented as a
whole. Taken together, they encourage most Americans to eat fewer calories, be
more active, and make wiser food choices.
A basic premise of the Dietary Guidelines is that nutrient needs
should be met primarily through consuming foods. Foods provide an array of
nutrients and other compounds that may have beneficial effects on health. In
certain cases, fortified foods and dietary supplements may be useful sources of
one or more nutrients that otherwise might be consumed in less than recommended
amounts. However, dietary supplements, while recommended in some cases, cannot
replace a healthful diet.
Two examples of eating patterns that exemplify the Dietary Guidelines are the
USDA Food Guide (http://www.usda.gov/cnpp/pyramid.html)
and the DASH (Dietary Approaches to Stop Hypertension) Eating Plan.1
Both of these eating patterns are designed to integrate dietary recommendations
into a healthy way to eat for most individuals. These eating patterns are not
weight loss diets, but rather illustrative examples of how to eat in accordance
with the Dietary Guidelines. Both eating patterns are constructed across a range
of calorie levels to meet the needs of various age and gender groups. For the
USDA Food Guide, nutrient content estimates for each food group and subgroup are
based on population-weighted food intakes. Nutrient content estimates for the
DASH Eating Plan are based on selected foods chosen for a sample 7-day menu.
While originally developed to study the effects of an eating pattern on the
prevention and treatment of hypertension, DASH is one example of a balanced
eating plan consistent with the 2005 Dietary Guidelines.
Throughout most of this publication, examples use a 2,000-calorie level as a
reference for consistency with the Nutrition Facts Panel. Although this level is
used as a reference, 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.
The recommendations in the Dietary Guidelines are for Americans over 2
years of age. It is important to incorporate the food preferences of different
racial/ethnic groups, vegetarians, and other groups when planning diets and
developing educational programs and materials. The USDA Food Guide and the DASH
Eating Plan are flexible enough to accommodate a range of food preferences and
cuisines.
The Dietary Guidelines is intended primarily for use by policymakers,
healthcare providers, nutritionists, and nutrition educators. The information in
the Dietary Guidelines is useful for the development of educational materials
and aids policymakers in designing and implementing nutrition-related programs,
including federal food, nutrition education, and information programs. In
addition, this publication has the potential to provide authoritative statements
as provided for in the Food and Drug Administration Modernization Act (FDAMA).
Because the Dietary Guidelines contains discussions where the science is
emerging, only statements included in the Executive Summary and the sections
titled "Key Recommendations," which reflect the preponderance of scientific
evidence, can be used for identification of authoritative statements. The
recommendations are inter-related and mutually dependent; thus the statements in
this document should be used together in the context of planning an overall
healthful diet. However, even following just some of the recommendations can
have health benefits.
The following is a listing of the Dietary Guidelines by chapter.
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.
- NIH Publication No. 03-4082, Facts about the DASH Eating Plan, United
States Department of Health and Human Services, National Institutes of Health,
National Heart, Lung, and Blood Institute, Karanja NM et al. Journal
of the American Dietetic Association (JADA) 8:S19-27, 1999.
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/.
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