Nutrition and Physical Activity Basics 1 2005 Dietary Guidelines for Americans The 2005 Dietary Guidelines for Americans give science-based advice on food and physical activity choices for health. Its recommendations are for the general public over 2 years of age. To see the full 80-page Dietary Guidelines report, go to www.healthierus.gov/dietaryguidelines. Key concepts from the Dietary Guidelines are described below. Finding Your Way to a Healthier You Adapted from 2005 Dietary Guidelines for Americans Feel better today. Stay healthy for tomorrow. Here’s how: The food and physical activity choices you make every day affect your health—how you feel today, tomorrow, and in the future. The science-based advice of the Dietary Guidelines for Americans 2005 highlights how to: Make smart choices from every food group. Find your balance between food and physical activity. Get the most nutrition out of your calories. You may be eating plenty of food, but not eating the right foods that give your body the nutrients you need to be healthy. You may not be getting enough physical activity to stay fit and burn those extra calories. Eating right and being physically active aren’t just a “diet” or a “program” – they are keys to a healthy lifestyle. With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis, and certain cancers, and increase your chances for a longer life. Make smart choices from every food group. The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your calorie needs. A healthy eating plan is one that: Emphasizes fruits, vegetables, whole grains, and fat-free or lowfat milk and milk products. ■ ■ ■ ■
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NutritionandPhysicalActivityBasics �
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2005 Dietary Guidelines for Americans
The2005 Dietary Guidelines for Americansgivescience-basedadviceonfoodandphysicalactivitychoicesforhealth.Itsrecommendationsareforthegeneralpublicover2yearsofage.Toseethefull80-pageDietary Guidelinesreport,gotowww.healthierus.gov/dietaryguidelines.KeyconceptsfromtheDietary Guidelinesaredescribedbelow.
Finding Your Way to a Healthier You Adaptedfrom2005 Dietary Guidelines for Americans
Feel better today. Stay healthy for tomorrow.Here’show:Thefoodandphysicalactivitychoicesyoumakeeverydayaffectyourhealth—howyoufeeltoday,tomorrow,andinthefuture.Thescience-basedadviceoftheDietary Guidelines for Americans 2005highlightshowto:
Make smart choices from every food group.Thebestwaytogiveyourbodythebalancednutritionitneedsisbyeatingavarietyofnutrient-packedfoodseveryday.Justbesuretostaywithinyourcalorieneeds.
Don’t give in when you eat out and are on the go.It’simportanttomakesmartfoodchoicesandwatchportionsizeswhereveryouare-atthegrocerystore,atwork,inyourfavoriterestaurant,orrunningerrands.Trythesetips:
Focus on fruits.Eatavarietyoffruits—whetherfresh,frozen,canned,ordried—ratherthanfruitjuiceformostofyourfruitchoices.Fora2,000-caloriediet,youwillneed2cupsoffruiteachday(forexample,1smallbanana,1largeorange,and¼cupofdriedapricotsorpeaches).
Vary your veggies.Eatmoredark-greenveggies,suchasbroccoli,kale,andotherdarkleafygreens;orangeveggies,suchascarrots,sweetpotatoes,pumpkin,andwintersquash;andbeansandpeas,suchaspintobeans,kidneybeans,blackbeans,garbanzobeans,splitpeas,andlentils.
Make half your grains whole. Eatatleast3ouncesofwhole-graincereals,breads,crackers,rice,orpastaeveryday.Oneounceisabout1sliceofbread,1cupofbreakfastcereal,or½cupofcookedriceorpasta.Looktoseethatgrainssuchaswheat,oats,orcornarereferredtoas“whole”inthelistofingredients.
Get your calcium-rich foods.Get3cupsoflowfatorfat-freemilk—oranequivalentamountoflowfatyogurtand/orlowfatcheese(1½ounces
Go lean with protein.Chooseleanmeatsandpoultry.Bakeit,broilit,orgrillit.Andvaryyourproteinchoices—withmorefish,beans,peas,nuts,andseeds.
Know the limits on fats, salt, and sugars. ReadtheNutritionFactslabelonfoods.Lookforfoodslowinsaturatedfatsandtransfats.Chooseandpreparefoodsandbeverageswithlittlesalt(sodium)and/oraddedsugars(caloricsweeteners).
Find your balance between food and physical activity.Becomingahealthieryouisn’tjustabouteatinghealthy—it’salsoaboutphysicalactivity.Regularphysicalactivityisimportantforyouroverallhealthandfitness.Italsohelpsyoucontrolbodyweightbybalancingthecaloriesyoutakeinasfoodwiththecaloriesyouexpendeachday.
Get the most nutrition out of your calories.Thereisarightnumberofcaloriesforyoutoeateachday.Thisnumberdependsonyourage,activitylevel,andwhetheryou’retryingtogain,maintain,orloseweight.(2,000caloriesisthevalueusedasageneralreferenceonthefoodlabel.ButyoucancalculateyournumberatMyPyramid.gov.)Youcoulduseuptheentireamountonafewhigh-calorieitems,butchancesareyouwon’tgetthefullrangeofvitaminsandothernutrientsyourbodyneedstobehealthy.
Check servings and calories. Lookattheservingsizeandhowmanyservingsyouareactuallyconsuming.Ifyoudoubletheservingsyoueat,youdoublethecaloriesandnutrients,includingthe%DVs.
Make your calories count. Lookatthecaloriesonthelabelandcomparethemwithwhatnutrientsyouarealsogettingtodecidewhetherthefoodiswortheating.Whenoneservingofasinglefooditemhasover400caloriesperserving,itishighincalories.
Don’t sugarcoat it. Sincesugarscontributecalorieswithfew,ifany,nutrients,lookforfoodsandbeverageslowinaddedsugars.Readtheingredientlistandmakesurethataddedsugarsarenotoneofthefirstfewingredients.Somenamesforaddedsugars(caloricsweeteners)includesucrose,glucose,highfructosecornsyrup,cornsyrup,maplesyrup,andfructose.
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Nutrition FactsServing Size 1 cup (228g)Servings Per Container 2
* Percent Daily Values are based on a 2,000 calorie diet.Your Daily Values may be higher or lower depending onyour calorie needs:
Calories: 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Footnote
Quick Guide to % Daily Value
5% or less is Low20% or more is High
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Know your fats.Lookforfoodslowinsaturatedfats, transfats,andcholesteroltohelpreducetheriskofheartdisease.Mostofthefatsyoueatshouldbepolyunsaturatedandmonounsaturatedfats.Keeptotalfatintakebetween20and35percentofcalories.
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About alcohol.
Alcoholicbeveragesshouldnotbeconsumedbysomeindividuals,includingchildrenandadolescents,amongotherpopulationsspecificallymentionedintheDietary Guidelines for Americans.Ifadultschoosetodrinkalcohol,theyshoulddosoinmoderation.Moderatedrinkingmeansupto1drinkadayforwomenandupto2drinksformen.Twelveouncesofregularbeer,5ouncesofwine,or1½ouncesof80-proofdistilledspiritscountasadrinkforpurposesofexplainingmoderation.Rememberthatalcoholicbeverageshavecaloriesbutarelowinnutritionalvalue.
What is heart disease?Heartdiseaseoccurswhenthearteriesthatsupplybloodtotheheartmusclebecomehardenedandnarrowedduetoabuildupofplaqueontheinnerwallsofthearteries.Heartdiseasecausesadecreaseintheheart’sabilitytoworkproperly.Heartattacks,strokes,andhighbloodpressureareallfactorsthatcandamagetheheart.
What is a heart attack?Aheartattackcanoccurwhenanarterythatsuppliesbloodtotheheartbecomesblocked.Thiscanhappenwhenthereisabuildupoffatorcholesterolorabloodclot.Withoutoxygen-richblood,theheartmusclesufferssignificantdamageanddies.
What is a stroke?Astrokeoccurswhenanarterythattransportsbloodandoxygentothebrainbecomesblockedorwhenabloodvesselinthebrainbursts.Withoutenoughoxygen,braincellsdieresultinginmemorylossaswellasaninabilitytotalk,walk,ormove.Oncebraincellsdie,theycannotbereplaced.
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What is high blood pressure?Bloodpressureisameasureoftheforcewithwhichbloodpushesagainstthearterywallsasitispumpedthroughthecardiovascularsystem.Optimalbloodpressureforadultsis<120/<80.Abloodpressurereadingof140/90isconsideredhighandisdiagnosedashypertension.Hypertensionmeansthatthereistoomuchpressureonthearterywallsandthehearthastoworkhardertopumpblood.Highbloodpressurecanbegininchildhood,andovertimemaycausethehearttoenlargeandthearteriestobecomescarred,hardened,andlesselastic.Lesselasticarteriesaremorelikelytobecomeclogged,settingthestageforaheartattackorstroke.Highbloodpressurecanalsoleadtokidneyfailureifbloodvesselsinthekidneyaredamaged,and/orblindnessasarteriesintheeyebecometoonarrow.OneinfourAmericanssuffersfromhighbloodpressureandnearlyone-thirdofthesepeopledonotknowtheyhaveit.
What are the risk factors for heart disease?
High blood pressure. Excessivesodiumintakehasbeenshowntoraisebloodpressure.The2005 Dietary Guidelines for Americans recommendseatingnomorethan2,300mg.ofsodium(theamountfoundin1teaspoonofsalt)aday.Byage17,theaveragechildconsumes3,670mg.daily!
High blood cholesterol.Consumingfoodshighinsaturatedfat,transfat,andcholesterol,suchasmeat,milk,andmilkproducts,canleadtohighbloodcholesterollevels.About10percentofadolescentsages12–19havetotalcholesterollevelsexceeding200mg/dL,whichisconsideredhightotalbloodcholesterol.
Obesity and overweight. Being20percentormoreaboveidealbodyweightdoublestheriskofdevelopingheartdisease.Extraweightaroundandabovethewaistisassociatedwithanincreasedrisk.
How can I decrease my risk of developing heart disease?
Fill up on fiber. Youcanincreasetheamountoffiberinyourdietbyincludingmorebeans.Trycookingchiliandbeansoups;addkidneybeanstoriceandsalads.Rootvegetables,suchassweetpotatoes,aregoodsourcesoffiber.Tryaddingthesevegetablestosoupsorstews.Addapplesandpearstoslawsandsalads.Othergoodsourcesoffiberarepeas,oranges,raspberries,oatbran,whole-wheatbreads,ryewafercrackers,andwhole-grainbreakfastcereals.Readthefoodlabel;foodswith20%ormoreofthe%DVforfibercontributealargeamount,whilefoodswith5%orlessofthe%DVcontributeasmallamountoffiber.
Eat less saturated and trans fats. Knowyourlimitsforfat.Adultsshouldkeeptotalfatintakebetween20to35percentofcalories,withmostfatscomingfromsourcesofpolyunsaturatedandmonounsaturatedfattyacids,suchasfish,nuts,andvegetableoils.Therecommendationforchildrenandadolescentsistokeeptotalfatintakebetween25to35percentofcaloriesforages4to18.
Choose baked, steamed, or broiled rather than fried foods most often. Limityourconsumptionofsolidorsaturatedfatssuchasbutterandhardorstickmargarine.Usevegetableoils(canola,olive,safflower,corn,sunflower,sesameseed)asasubstitute.Othermajorsourcesofsaturatedfatincludegroundbeef(hamburgermeat),sausage,hotdogs,
Eat fewer foods that are high in cholesterol. Foodscontainingcholesterolcomefromanimalsandanimalproductssuchasmeat,poultry,shellfish,wholemilkandwhole-milkproducts,butter,lard,andeggyolks.
Be physically active to protect your heart.PhysicalactivitycanraiseHDL(good)cholesterol,lowerbloodpressure,andhelpmaintainweight.Adultsshouldgetatleast30minutesofmoderate-intensityphysicalactivitymostdaysoftheweek,preferablyeveryday.Childrenandadolescentsneed60minutesofphysicalactivityonmost,preferablyall,daysoftheweek,includingmoderatetovigorousexercise.Examplesofmoderatephysicalactivitiesinclude:lightgardening/yardwork,walking,anddancing.
What is diabetes?Diabetesoccurswhenthebodyisunabletotransportsugarfromthebloodintothecellsinthebody.Leftuntreated,diabetescanleadtoblindness,kidneyfailure,andnervedamageinthefeetandthelegs.
What are the two types of diabetes?1.Type1diabetesoccurswhenthebodyisunabletoproduceinsulin
Trans fats arecreatedwhenoilsare“partiallyhydrogenated”toturnliquidoilsintosolidmargarineorshortening.Foodsthatarehighintransfatincludehardorstickmargarine,cakes,cookies,pies,andotherfattyfoodsmadewithpartiallyhydrogenated(partiallyhardened)oils.Transfatcontributestoelevatedbloodcholesterollevelsandcanincreaseheartdiseaserisk.
Adolescents Total Calories Saturated Fat Total Fat Per day in Grams* in Grams** 1,600 18orless 44-62 2,000 20orless 56-78 2,200 24orless 61-86 2,500 25orless 69-97 2,800 31orless 78-109
What is cholesterol?Cholesterolisafatty-likesubstancethatthebodyusesformanychemicalprocesses.Itbuildsandrepairscells,isusedtoproducesexhormones,suchasestrogenandtestosterone,isconvertedtobileacidstohelpyoudigestfood,andisfoundinlargeamountsinbrainandnervetissue.
Where does cholesterol come from?Yourlivermanufacturescholesterol,andyoucanalsoconsumecholesterolinfoods.Dietarycholesterolisfoundonlyinfoodsthatareofanimaloriginsuchasmeat(particularlyorganmeatslikeliverorkidney),eggyolks,shellfish,andmilkandmilkproducts.Thereisnocholesterolinplantfoodssuchasfruits,vegetables,andvegetableoils.
What are the different types of cholesterol?Cholesteroltravelsinthebloodincombinationscalledlipoproteins.
Low Density Lipoprotein (LDL)isoftencalled“bad”cholesterolbecausetoomuchLDLinthebloodcanleadtocholesterolbuildupandblockageinthearteries.LDLdeliverscholesteroltoyourarterieswhichcanleadtoabuildupofplaque.Overtime,abuildupofplaquecanmakeyourarteriesnarrowerandnarrower.Asaresult,lessbloodgetstotheheartandtheriskofheartdiseaseincreases.EatingtoomuchsaturatedfatandcholesterolcanraisethelevelofLDLcholesterolinyourblood.
High Density Lipoprotein (HDL)isknownas“good”cholesterolbecauseHDLhelpsremovecholesterolfromtheblood,preventingitfromaccumulatinginthearteries.HighlevelsofHDLareassociatedwithadecreasedriskofheartdisease.RegularphysicalactivitycanincreaseHDLlevels.
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How can I lower my blood cholesterol?
Limit daily dietary cholesterol to 300 mg or less.Foodshighincholesterolincludeliver,eggyolks,andshrimp.
Limit intake of saturated fats.Saturatedfatsaremostlyfoundinanimalfat,suchaslard,butter,beeffat,andcream.Usetheleanestcutsofmeat,avoidtheskinofpoultry,andusefat-freeorlowfatmilk,yogurt,andcheese.Tropicaloils,suchaspalm,palmkernel,andcoconut,alsocontainlargeamountsofsaturatedfats.Theseoilsarehiddenincoffeecreamers,whippedtoppings,commerciallybakedgoods,andchocolatecandy.
Limit intake of trans fatty acids. Transfatsarecreatedwhenfoodsarepartiallyhydrogenatedtomakethemsolid—likestickmargarine.Thesetypesoffatscanalsobefoundincommerciallybakedgoods,friedfoods,andpreparedconveniencefoods.Liquidoilsandtransfat-freesoftmargarinesareyourbestchoices.
Increase your fiber intake.Foodscontainingsolublefiber(suchasoats,beans,lentils,barley,andvegetables,andfruits,suchasapples,pears,raspberries,oranges,andbananas)canhelplowerbloodcholesterollevels.Thesolublefiberinthesefoodshelpsreducethefatandcholesterolthatyourbodyabsorbsfromyourintestinaltract.
Two cups of fruits and 2½ cups of vegetables a day are recommended for a 2,000-calorie diet.Fruitsandvegetablesprovidefiber,vitamins,minerals,antioxidants,andphytochemicals.Oranges,guava,pears,okra,cookeddrybeans,andpeasarehighinsolublefiber,whichhasbeenshowntolowercholesterol.Sweetpotatoes,potatoes,tomatoes,cantaloupes,watermelons,carrots,andpeachesarehighinbeta-caroteneandothernutrients.Spinach,broccoli,cabbage,andothergreenleafyvegetablesarearichsourceofantioxidants.
What is sodium?Sodiumisamineralthatisessentialforlife.Itisimportantformaintainingproperfluidbalanceinthebodyandaidsinnervetransmissionandmusclecontraction.
How much sodium do our bodies need?Toreplacesaltlostinurine,feces,andsweat,thebodyneedsabout500mgofsodiumaday(lessthan¼teaspoonofsalt).Itisrecommendedforadultstoconsumenomorethan2,300mgofsodium(about1teaspoonofsalt)aday.For9-to13-year-olds,therecommendationis2,200mg/d.
Where do we get sodium from?Saltisournumberonedietarysourceofsodium.TheaverageAmericaneats6,000mgofsodium(2½teaspoonsofsalt)aday,whichexceedsrecommendations:15percentcomesfromthesaltshaker,10percentoccursnaturallyinfoods,and75percentisinprocessedfoods(luncheonmeats,bacon,sausage,cannedsoupsandvegetables).