DIETARY GUIDELINES FOR AMERICANS

1995
1. Eat a variety of foods
To get the energy, protein, vitamins, minerals, fiber, and other substances you need for good health.

No one food supplies all the essential nutrients in the amounts you need.

 

 

2. Balance the food you eat with physical activity - maintain or improve your weight

to reduce your chances of having high blood pressure, heart disease, a stroke, diabetes, certain cancers, breathing problems and other illness.

Exercise 30 min or more on most - preferably, all days of the week. You do not need to lose weight if you have gained less than 10 lbs since you reached your adult height and are also healthy. Excess fat in the abdomen is a health risk. To reduce caloric intake, eat less fat and control portion sizes. If you are sedentary, exercise more. Too thin is linked with anorexia nervosa, osteoporosis and menstrual irregularity in women, and greater risk of early death in women and men.

3. Choose a diet with plenty of grain products, vegetables, and fruits

which are excellent sources of vitamin C, vitamin B6, carotenoids, folate, antioxidants (vitamin C, carotenoids, vitamin E and certain minerals), potassium, fiber and complex carbohydrates. These foods are generally low in fats.

Fiber helps bowel function - constipation, diverticular disease & hemorrhoids - and lowers risk for heart disease and some cancers. Antioxidants may help prevent cancer; potassium lowers risk for high blood pressure.

 

 

4. Choose a diet low in fat, saturated fat, and cholesterol

to reduce your risk of heart disease and certain cancers. Saturated fat raises cholesterol more than other types of fat. Because fat contains more than twice the calories of an equal amount of carbohydrates or protein, a diet low in fat can help you maintain a healthy weight.
 
Suggested goals for fat in the diet:
Total fat : < 30% of calories
eg. 0.3 x 2,000 kcal = 600 ÷ 9 kcal/g = 67 g/day
Saturated fat: < 10% of calories
eg. 0.1 x 2,000 kcal = 200 ÷ 9 kcal/g = 22 g/day
Cholesterol : less fat from animal sources

Some fat is needed to supply energy, essential fatty acids and promote absorption of fat-soluble vitamins - A, D, E, and K.

 

5. Choose a diet moderate in sugars

A diet with lots of sugars has too many calories and/or too few nutrients for most people and can contribute to tooth decay. But during digestion, all carbohydrates except fiber break down into sugars. Sugars can be a source of energy for very active people with high caloric needs.

Regular brushing with a fluoride toothpaste, flossing, fluoridated water, and having sugars at meals (rather than snacks) reduce stooth decay.

 

 

6. Choose a diet moderate in salt and sodium

to help reduce your risk of high blood pressure. Sodium and salt are found mainly in processed and prepared foods. Diets high in sodium are associated with higher blood pressure; also with increased weight, low potassium and high alcohol intakes.

Reduction will benefit those whose blood pressure is salt-sensitive.

7. If you drink alcoholic beverages, do so in moderation

Alcohol supplies calories, but little or no nutrients. Drinking alcohol is also the cause of many health problems and accidents and can lead to addiction. Moderation is defined as 1 drink/day for women; 2 drinks/day for men.

Moderate drinking is associated with lower risk of coronary heart disease; higher levels with increased risk for high blood pressure, heart disease, stroke, certain cancers, accidents, violence, suicides, birth defects, and overall mortality.