Download Dietary Guidelines for Americans, 2005

The 2005 Dietary Guidelines for Americans
The 6th edition of the Dietary Guidelines for Americans was released on January 12,
2005. Like previous editions, it is designed to help improve the diets and health of Americans.
The most significant change in this new edition is its scope and purpose. The 2005 Guidelines
provide a much more specific plan of action and rather than targeting the general public as
previous editions have done, the 2005 Dietary Guidelines are directed to policy makers, nutrition
educators, nutritionists, and health care providers. These groups can then use this information to
educate the public. The Guidelines also include a consumer brochure called Finding Your Way to
a Healthier You.
The sections below correspond to the nine topics of the 2005 Dietary Guidelines for
Americans and summarize the 41 key recommendations included in the full report. Twenty-three
of these apply to all healthy Americans over 2 years of age and are shown in Table 1 (page 6).
The remaining 18 recommendations target specific population groups. Table 2 (page 9) below
provides a comparison of the 2005 Dietary Guidelines with the messages of the Guidelines as
released in 2000. Table 3 (page 10) gives you a quick glance at foods and activities that would
satisfy the 2005 recommendations for a person who requires 2000 calories a day. The full report
and consumer brochure can be accessed at http://www.healthierus.gov/dietaryguidelines/.
Adequate Nutrients Within Calorie Needs
Americans today are eating more food but getting fewer nutrients. As a result many of us
weigh too much but are still at risk for nutrient deficiencies. The first topic of the 2005
Guidelines recommends choosing a variety of nutrient-dense foods. Two eating plans, the USDA
Food Guide and the DASH Diet Plan, are suggested to help Americans meet this goal. These
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direct us to improve our nutrient intake by eating more dark green vegetables, orange vegetables,
legumes, fruits, whole grains, and low-fat milk and milk products while reducing our intake of
refined grains, total fats (especially cholesterol and saturated and trans fat), added sugars, and
calories. This topic also makes specific recommendations regarding vitamin B12 consumption in
people over 50 years of age, iron and folic acid intake in women of childbearing age, and dietary
vitamin D intake in older adults, those with dark skin, and those with little sun exposure.
The 2005 Dietary Guidelines also introduces the concept of a discretionary calorie
allowance. This is the calories that are left over after you have met all of your serving
recommendations with nutrient dense choices from each food group. These calories can be
consumed without gaining weight and can come from added sugars, alcohol, and fat found in
choices from the milk and meat group. If you imagine your energy intake as a calorie budget,
discretionary calories are the extra calories you can spend on less nutrient-dense foods. For a
2000-calorie diet the discretionary calorie allowance is 267 calories. You can spend these
“splurge” calories on a candy bar, or a 20-oz soda, or some ice cream – but most of us don’t have
enough discretionary calories to eat all these foods in the same day.
Weight Management
More Americans than ever before are overweight or obese. To address this, the 2005
Guidelines are more specific than previous editions on weight management. The key
recommendations tell us to make small changes in calorie intake and activity level to prevent
weight gain because preventing weight gain is easier than losing weight. They tell those who are
overweight or gaining weight to eat less. A reduction of 50 to 100 calories a day will prevent
weight gain; to lose weight one may need to cut out 500 calories a day. These calories can be cut
by paying attention to portion sizes and reducing intake of added sugars, fats, and alcohol, which
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provide calories but few essential nutrients. The guidelines emphasize that calories, not the
proportion of carbohydrate, fat, or protein in the diet, are the important factor in weight
management. Balancing calories consumed, in both food and beverages, with calories expended
in activity is key to maintaining a healthy weight. Recommendations for children involve
reducing weight gain while allowing sufficient energy and nutrients for adequate growth.
Physical Activity
Too many Americans are not moving enough. To address this the 2005 Dietary
Guidelines, like previous editions, tell us to exercise more. To reduce the risk of chronic disease
30 minutes of moderate activity is recommended, but the new Guidelines go further. We are
advised that greater health benefits can be obtained by engaging in more vigorous intensity
activity or activity of longer duration. Sixty minutes of moderate to vigorous intensity activity
on most days of the week is recommended to help manage body weight and prevent weight gain;
for those who have lost weight and want to keep it off, 60 to 90 minutes of moderate intensity
activity is recommended. Ideally these exercise activities should include cardiovascular
conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for
muscle strength and endurance. Sixty minutes of activity is also recommended for children and
30 minutes or more for healthy pregnant women. Lactating women are reminded that exercise
does not interfere with milk production and activity is encouraged in older adults to reduce some
of the functional decline associated with aging.
Food Groups to Encourage
This topic addresses the things Americans need to eat more of: fruits and vegetables,
whole grains, and low-fat milk products. This message is not new, but the new guidelines have
raised the bar – proposing amounts that are even higher than recommended in the past. The
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number of fruit and vegetable servings for someone eating 2000 calories has been increased to 9a-day. This translates into including 2 cups of fruit a day (4 servings) and 2 1/2 cups of
vegetables every day (5 servings). To ensure variety, consuming dark green vegetables, orange
vegetables, legumes, and starchy and other vegetables is emphasized. The recommended
number of servings of milk has been increased from 2 to 3 servings per day to 3 servings per day
of fat free or low-fat milk or milk products. Specific recommendations are also made regarding
whole grains. We are now advised to choose 3 or more servings of whole grains a day.
Fats
What is healthy when it comes to fat? This has been a confusing issue for Americans. For
years we were led to believe that if something was low in fat, it was automatically a healthy
choice. Now we are being told that the type of fat is as important, if not more important, than the
amount. The Guidelines recommend that total fat intake provide 20 to 35% of calories for adults
(a range consistent with the Dietary Reference Intake (DRI) recommendations). Most of this
should come from mono- and polyunsaturated fats - plant and fish oils are emphasized because
of their positive effects on heart health. Saturated fat intake should be less then 10% of calories
and cholesterol less than 300 mg per day. This edition of the Guidelines adds a new
recommendation to keep trans fat intake as low as possible.
Carbohydrates
Low-carb diets have given carbohydrates a bad name, but carbohydrates are an important
part of a healthy diet. The Guidelines recommend that we get 45 to 65% of our calories from
carbohydrates (the same as is stated in DRIs). But, like fats, the types of carbohydrates chosen
affect the healthfulness of the diet. The Guidelines tell us to eat more whole grains and less
added sugar. The whole grains, along with fruits and vegetables, are rich in fiber, micronutrients,
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and phytochemicals. The added sugars contribute few nutrients. To reduce added sugars it is
recommended that we choose and prepare foods and beverages with little added sugar. One key
recommendation focuses on reducing dental caries by practicing good dental hygiene and
consuming sugar and starch-containing foods and beverages less frequently.
Sodium and Potassium
In general, the more sodium you consume, the higher your blood pressure will be. Blood
pressure can be reduced by eating less salt, increasing potassium intake, losing weight,
exercising more, and eating an overall healthy diet. The maximum amount of sodium
recommended for the general population has been decreased slightly from 2400 mg to 2300 mg,
which is the amount recommended by the DRIs. Potassium should be increased to 4700 mg per
day (the DRI value). Individuals with hypertension, blacks, and middle aged and older adults are
told to limit sodium intake to 1500 mg and to be sure to consume the recommended amount of
potassium.
Alcoholic Beverages
Alcohol consumption can be beneficial or harmful depending on the amount that is
consumed and who is consuming it. As with the 2000 Dietary Guidelines, the 2005 edition
recommends an intake of one or two drinks per day – the amount that is associated with lowest
all cause mortality as well as lowest coronary heart disease mortality. As in the past alcohol
consumption is not recommended for those who cannot restrict their intake, women of child
bearing age who may become pregnant, pregnant and lactating women, children and adolescents,
those taking medications that interact with alcohol, those with specific medical conditions, and
those engaged in activities that require attention, skill, or coordination.
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Food Safety
Safe food is a part of healthful eating. The most important food safety problem is
microbial food-borne illness. As in the 2000 Dietary Guidelines, this 2005 edition encourages
Americans to clean hands, food contact surfaces, fruits, and vegetables; to separate raw, cooked,
and ready-to-eat foods; to cook foods to a safe temperature; and to refrigerate perishable foods.
It also tells us to avoid unpasteurized milk or products made with unpasteurized milk, raw eggs,
raw or undercooked meat or poultry, unpasteurized juices, and raw sprouts.
Table 1: Key Recommendations of the 2005 Dietary Guidelines for Americans
ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS
• 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.
WEIGHT MANAGEMENT
• Maintain body weight in a healthy range, balance calories consumed from foods and beverages with calories
expended.
• Prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical
activity.
PHYSICAL ACTIVITY
• Engage in regular physical activity (at least 60 to 90 minutes most days of the week) and reduce sedentary
activities.
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• Include cardiovascular conditioning, stretching exercises, and resistance exercises or calisthenics for muscle
strength and endurance.
FOOD GROUPS TO ENCOURAGE
• Consume a sufficient amount of fruits & vegetables while staying within energy needs. Two cups fruit and 21/2
cups 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 nonfat or low-fat milk or equivalent milk products.
FATS
• 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, lowfat, 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.
CARBOHYDRATES
• 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 dental caries through good oral hygiene and consuming sugar- and starch-containing foods and beverages
less frequently.
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SODIUM AND POTASSIUM
• Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.
• Choose and prepare foods with little salt and consume potassium-rich foods, such as fruits and vegetables.
ALCOHOLIC BEVERAGES
• Those who choose to drink alcoholic beverages should do so 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.
FOOD SAFETY
• Know how to prepare, handle, and store food safely to keep you and your family safe.
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Table 2: Comparing the New 2005 Guidelines to the 2000 Guidelines
Issue
2000 Guidelines
2005 Guidelines
Body
Aim for a healthy weight.
Maintain weight in a healthy range by balancing calories from
food and beverages with calories expended.
Weight
Exercise
Be physically active each day
To help manage body weight, engage in 60 minutes of moderate
to vigorous activity on most days. To sustain weight loss,
increase this to up to 90 minutes per day.
Nutrient
Let the Pyramid guide your food
Choose a variety of nutrient-dense foods and beverages within
Dense Diet
choices
and among the food groups.
Fruits and
Choose a variety of fruits and
For a 2000-calorie diet include 2 cups of fruit and 2 1/2 cups of
vegetables
vegetables daily
vegetables per day. Select from all five vegetable subgroups
(dark green, orange, legumes, starchy, and other)
Choose a variety of grains daily,
Consume three or more one-ounce servings of whole grain
especially whole grains
products per day.
Dairy
Follow the Food Guide Pyramid
Consume 3 cups per day of fat-free or low-fat milk or equivalent
products
recommendation of 2-3 servings
milk products
Grains
of dairy products per day
Sugar
Choose beverages and foods to
Choose and prepare foods and beverages with little added sugars
moderate your intake of sugars
Fats
Choose a diet that is low in
Total fat intake should be from 20% to 35% of calories with
saturated fat and cholesterol and
most fats coming from sources such as fish, nuts, and vegetable
moderate in total fat
oils. Consume less than 10% of calories from saturated fats, less
than 300 mg cholesterol, and keep trans fats as low as possible.
Salt
Food safety
Choose and prepare foods with
Consume less than 2,300 milligrams of sodium daily. Consume
less salt
potassium-rich foods, such as fruits and vegetables.
Keep food safe to eat
To avoid microbial food-borne illness:
Clean, separate, cook, and chill. Avoid raw milk, raw eggs, raw
sprouts, undercooked meats, and unpasteurized juices.
Alcohol
If you drink alcoholic beverages
Those who choose to drink alcoholic beverages should do so
do so in moderation
sensibly and in moderation – defined as the consumption of up
to one10
drink per day for women and up to two drinks per day for
men.
Table 3: Translating the 2005 Dietary Guidelines into a 2,000-Calorie Day
Food or Activity
What This Provides
Breakfast
1 cup oatmeal with 2 Tbsp raisins
2 whole grain, 1 fruit
1 cup skim milk
1 nonfat milk
3/4 cup orange juice
1 fruit
Walk to class – 20 minutes
moderate exercise
Lunch
Turkey sandwich on whole wheat bread (2
slices) with lettuce (2 leaves) and tomatoes (2
slices) and mayonnaise (1 Tbsp)
Black bean soup
2 whole grains, 1/2 vegetable, 2 oz low-fat meat,
oils
6 Baby carrots
1 deep orange vegetable
1 cup skim milk
1 nonfat milk
Walk back from class 20 minutes
Moderate exercise
1 legume
Snack
1/2 cup trail mix
1 fruit, nuts and seeds, discretionary calories
Weight lifting 30 minutes
Moderate to vigorous strength exercise
Dinner
Salmon
3.5 ounces fish
Spinach salad (1 cup), with mandarin oranges
(1/2 cup) with 1 Tbsp dressing
1 dark green vegetable, 1 fruit, oils
1cup rice
2 enriched grains
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1 cup green beans
2 vegetable
1 cup skim milk
1 nonfat milk
1/2 cup ice cream
discretionary calories
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