Q. Where can I get the Dietary Guidelines? Q. Why have the nutrition guidelines changed?
Q. Has the Food Guide Pyramid also been revised?
Q. The Dietary Guidelines talk about a 2,000 calorie diet but is that the right calorie level for me? How can I find out how many calories I should eat in a day?
Q. Is it true that the Guidelines say I should be eating 2 cups of fruit and 2½ cups of vegetables per day? That seems like so much.
Q. Why so many fruits and vegetables?
Q. The Dietary Guidelines recommend at least 3 one-ounce equivalents of whole grains per day. How do I know if a food is “whole grain?”
Q. Where can I get the Dietary Guidelines?
A. Online, you can find the full report, Dietary Guidelines for Americans 2005. A 12-page consumer brochure based on the Guidelines, Finding Your Way to a Healthier You, has also been developed in a shorter, condensed format. Also, for quick viewing, you may want to take a look at the Key Recommendations from the report.
To purchase printed copies of the 80-page Dietary Guidelines for Americans 2005 (Stock Number 001-000-04719-1), or the 12-page brochure, Finding Your Way to a Healthier You (Stock Number 001-000-04718-3), call the U.S. Government Printing Office toll-free at (866) 512-1800, or access the GPO Online Bookstore.
As you may have heard, the goal of the Guidelines is promote health and reduce risk of chronic disease. They are geared to Americans 2 years of age and older.
Q. Why have the nutrition guidelines changed?
A. To make sure that the public has access to up-to-date science-based recommendations, the Congress passed a law (Public Law 101-445,Title III, 7 U.S.C. 5301 et seq.) requiring that the Dietary Guidelines for Americans be reviewed by a panel of scientific experts every 5 years. During this review, the panel looks at scientific studies that have come out since the last review and recommends updates to the Guidelines if necessary.
In addition to new Dietary Guidelines, a new consumer brochure based on the Guidelines, Finding Your Way to a Healthier You, has also been released.
Q. Has the Food Guide Pyramid also been revised?
A. Yes! MyPyramid, the new food guidance system, replaces the original Food Guide Pyramid.
Q. The Dietary Guidelines talk about a 2,000 calorie diet but is that the right calorie level for me? How can I find out how many calories I should eat in a day?
A. Many times throughout the Guidelines publication, a 2,000 calorie level is used in examples. This was done for consistency purposes but the recommended calorie level will differ for individuals depending on age, sex and activity level. To estimate your calorie needs, you can look at Table 3 at the end of Chapter 2 of the Guidelines. Or, you can use USDA’s online Adult Energy Needs and BMI Calculator.
Q. Is it true that the Guidelines say I should be eating 2 cups of fruit and 2½ cups of vegetables per day? That seems like so much.
A. For a 2,000 calorie diet, the Guidelines do recommend that 2 cups (or the equivalent) of fruit and 2½ cups (or the equivalent) of vegetables be eaten during the day. These amounts are adjusted higher or lower for different calorie levels.
Each of the following is a ½ cup equivalent of fruit:
An example of choices that would meet the recommendation for 2 cups (or the equivalent) of fruit is 1 medium orange, 1 cup of fresh strawberries, and ¼ cup of raisins.
In the vegetable group, each of the following is a ½ cup equivalent:
An example of choices that would meet the recommendation for 2½ cups (or the equivalent) of vegetables is a salad with 1 cup of raw spinach and ½ cup of tomato slices (or 5 cherry tomatoes), 1 cup of green beans and 1 medium of sweet potato.
Note that these don’t need to be eaten at the same meal, just over the course of the day.
Q. Why so many fruits and vegetables?
A. Eating more fruits and vegetables as part of a healthy diet is associated with a reduced risk of stroke and possibly other cardiovascular diseases as well as a lower risk of type 2 diabetes and certain cancers (cancers of the oral cavity and pharynx, larynx, lung, esophagus, stomach and colon-rectum). Fruit and vegetable consumption can also give you a feeling of fullness and help you eat fewer calories. In these ways, fruits and vegetables may help with weight control.Q. The Dietary Guidelines recommend at least 3 one ounce-equivalents of whole grains per day. How do I know if a food is “whole grain?”
A. Check the ingredient list on the food label. A whole grain should be listed first. Examples of whole grains are whole wheat flour, oatmeal, corn, popcorn, whole cornmeal, brown rice, graham flour, whole rye flour, barley, and wild rice. Whole grains contain the entire grain kernel – the bran (rich in fiber), the germ (rich in vitamins and minerals), and the endosperm (the starchy part). Note that “wheat flour” is not a whole grain; it must say “whole wheat flour” to count as whole grain.
Each of the following is a 1 ounce-equivalent:
The Dietary Guidelines recommend that at least half of all grains eaten (at least 3 one ounce-equivalents) per day should be whole grains because they can reduce the risk of heart disease and type 2 diabetes and may help with weight control. To meet this recommendation, try substituting whole grains for some of the refined grains in your diet.
Developed by Dr. Lora Wilder, RD, 2005
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