AppId is over the quota
WHAT
Engage in regular physical activity and reduce sedentary activities. To reduce the risk of chronic disease, engage in at least 30 minutes of moderate to vigorous intensity physical activity above usual activity at work or home on most days of the week.
To manage body weight and prevent gradual, unhealthy weight gain, engage in up to 60 minutes of moderate to vigorous intensity activity on most days of the week while not exceeding caloric intake requirements.
To sustain weight loss, engage in at least 60 to 90 minutes of daily moderate intensity physical activity while not exceeding caloric intake requirements. HOW
Engage in at least 60 minutes of physical activity on most, preferably all, days of the week. Physical activity recommendations are above usual activity. Physical activity may include short bouts (10 minutes) to accumulate total time over the day.
Some examples of moderate physical activity are walking briskly, mowing the lawn, dancing, swimming, or bicycling on level terrain. A person should feel some exertion but should be able to carry on a conversation.
Some examples of vigorous physical activity are jogging, high-impact aerobic dancing, swimming continuous laps, or bicycling uphill. This type of activity results in a significant increase in heart and breathing rate.
Strategies: Building more physical activity into daily routine at home and at work, such as walking or biking rather than driving. Choosing leisure activities that provide moderate to vigorous activity, such as outdoor walks or hikes, participating in sports, taking a fitness class at the gym, or playing actively with children.
Planning a time for exercise in daily routine, such as time at the gym, an exercise class, or a brisk walk or run.
WHYTo increase total energy needs, which makes it easier to meet nutrient requirements.
To help reduce the risk of chronic disease, as part of an overall healthy diet, to help prevent weight gain, and/or to sustain weight loss.
To improve physical fitness.
WHATMake at least half of the total grains eaten whole grains. Consume 3 or more ounce-equivalents of whole-grain products per day. Since the recommended 3 ounce-equivalents may be difficult for young children to achieve, they should gradually increase the amount of whole grains in their diets. An ounce-equivalent of grains is about 1 slice of bread, 1 cup of ready-to-eat cereal flakes, or ? cup of cooked pasta or rice, or cooked cereal.
Keep the total amount of grains eaten to the amount needed each day. For example, those needing 2000 calories per day need about 6 ounce-equivalents of grains per day. See food intake patterns for other calorie levels.
HOWSome examples of whole grains are brown rice, buckwheat, bulgur, oatmeal, wild rice, and whole wheat bread, crackers, pasta, and tortillas.
Strategies: Checking the ingredient list on grain product labels. For many whole grain products, the words ?whole? or ?whole grain? will appear before the grain ingredient?s name. Checking the Nutrition Facts label for the fiber content of food products. Fiber content is a good clue to the amount of whole grain in the product. Choosing 100% whole grain breads, preferably, or mixed whole and white flour breads such as multi-grain or cracked wheat.
Substituting whole grain choices for various types of refined grains eaten, such as breakfast cereals, breads, crackers, rice, and pasta. Adding whole grains to mixed dishes such as soups, stews, and casseroles.
Checking the portion sizes of the grain foods eaten often. For example, a whole bagel is 3 to 4 ounce-equivalents, and a portion of pasta (1 to 2 cups cooked) may be 2 to 4 ounce-equivalents.
WHYTo help reduce risk of coronary heart disease and other chronic diseases, as part of an overall healthy diet.
To provide dietary fiber.
To maintain adequate laxation.
To maintain caloric balance.
WHATEat recommended amounts of vegetables, and choose a variety of vegetables each day. For example, those needing 2000 calories per day need about 2 ? cups of vegetables per day. See food intake patterns for other calorie levels.
Eat more dark-green vegetables, orange vegetables, and dry beans and peas. For example, those needing 2000 calories per day need to eat 3 cups dark-green vegetables, 2 cups orange vegetables, and 3 cups of cooked dry beans and peas each week. See food intake patterns for other calorie levels.
HOWFresh, frozen and canned vegetables all count towards meeting vegetable intake goals. For canned vegetables, no salt-added is the best choice. Some vegetables that are rich in potassium include sweet potatoes, beet greens, white potatoes, white beans, tomato products, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas. Strategies: Including vegetables in lunch, dinner, and snacks. Preparing main dishes, side dishes, and salads that include vegetables. Adding vegetables to mixed dishes such as soups, stews, casseroles, and stir-fries.
Some examples of dark-green vegetables are broccoli, spinach, kale, romaine lettuce, spinach, and watercress. Some examples of orange vegetables are carrots, sweet potatoes, pumpkin, and winter squash. Some examples of dry beans and peas are kidney beans, pinto beans, split peas, chickpeas, lentils.
Strategies: Adding dark-green or orange vegetables to soups, stews, casseroles, and stir-fries. Using romaine, spinach, or other dark leafy greens as salad greens, and eating green salads often. Choosing main dishes, side dishes, and salads that include cooked dry beans or peas.
WHYTo provide a variety of nutrients and dietary fiber in the diet.
To help reduce risk of chronic diseases, as part of an overall healthy diet.
To provide a variety of nutrients and fiber in the diet
WHATEat recommended amounts of fruit, and choose a variety of fruits each day. For example, people who need 2000 calories per day need 2 cups of fruit per day. See food intake patterns for other calorie levels.
Keep the amounts of fruit juice consumed to less than half of total fruit intake.
HOWCanned, frozen, and dried fruits all count towards meeting fruit goals. Some fruits that are rich in potassium include prune juice, bananas, cantaloupe, honeydew, prunes, dried peaches or apricots, orange juice, and plantains.
Strategies: Using fruit in salads, toppings, desserts, and/or snacks regularly. Using fruit as a topping on cereal, pancakes, and other foods rather than sugars, syrups, or other sweet toppings. Selecting fruits that are in season to increase variety. Using canned, frozen, and dried fruits as well as fresh fruits. Light or heavy syrup adds sugar to canned fruits. Fruits canned in juice or water are a better choice.
Some fruit juices, such as orange and prune juice, are rich in potassium. These are better choices when selecting fruit juice.
Strategies: Choosing whole or cut-up fruits more often as snacks or with meals, instead of juice. Considering water as beverage choice.
WHYTo provide a variety of nutrients and fiber in the diet. To help reduce risk of chronic diseases, as part of an overall healthy diet. A diet rich in potassium may help to maintain healthy blood pressure.
To provide fiber in the diet.
WHATMake choices that are low-fat or lean when selecting meats and poultry.
Choose a variety of different types of foods from this group each week. Include fish, dry beans and peas, nuts, and seeds, as well as meats, poultry, and eggs. Consider dry beans and peas as an alternative to meat or poultry as well as a vegetable choice.
HOWLean meats poultry, fish, eggs, dry beans and peas, nuts, and seeds all count toward meeting meat and bean group goals. Strategies: Selecting meat cuts that are low in fat and ground beef that is extra lean (at least 90% lean). Trimming fat from meat and removing poultry skin before cooking or eating. Draining fat from ground meats after cooking. Using preparation methods that do not add fat, such as grilling, broiling, poaching, or roasting. Choosing lean turkey, roast beef, or ham or low-fat luncheon meats for sandwiches instead of fatty luncheon meats such as regular bologna or salami.
Fish rich in omega-3 fatty acids* include salmon, trout, and herring. Some examples of dry beans and peas are kidney beans, pinto beans, split peas, chickpeas, and lentils.
Strategies: Selecting fish as a choice from this group more often, especially fish rich in omega-3 fatty acids. Choosing dry beans or peas as a main dish often. Choosing nuts as a snack, on salads, or in main dishes, to replace meat or poultry, not in addition to these.
Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types lower in mercury.
WHYTo provide a variety of nutrients in the diet while keeping saturated fat and cholesterol intake low.
To provide a variety of nutrients in the diet including essential fatty acids and vitamin E.
WHATChoose most fats from sources of monounsaturated and polyunsaturated fatty acids, such as fish, nuts, seeds, and vegetable oils. Keep the amount of oils consumed within the total allowed for caloric needs.
For example, people who need 2000 calories per day can consume 27 grams of oils (about 7 teaspoons). See food intake patterns for amounts for other calorie levels.
Choose fat-free, low-fat, or lean meat, poultry, dry beans, milk, and milk products. Choose grain products and prepared foods that are low in saturated and trans fat. Limit the amount of solid fats consumed to the amount within the discretionary calorie allowance, after taking into account other discretionary calories that have been consumed.
For example, people who need 2000 calories per day have a total discretionary calorie allowance of 267 calories. See food intake patterns for amounts for other calorie levels. See glossary for more information on discretionary calories.
HOWSome examples of vegetable oils are canola, olive, peanut, soybean, corn, safflower, and sunflower oil.
Strategies: Substituting vegetable oils for solid fats like butter, stick margarine, shortening, or lard. Substituting nuts for meat or cheese as a snack or as part of a meal. Choosing fish rich in omega-3 fats, such as salmon, trout, and herring.
The Nutrition Facts label can be used to select products that are lowest in saturated fat, trans fat, and cholesterol. Trans fat labelling is required as of 2006.
Strategies: Limiting products containing saturated fats, such as ground and processed meats, full-fat cheese, cream, ice cream, and fried foods. Limiting foods containing partially hydrogenated vegetable oils, which contain trans fats, such as some commercially fried foods and some bakery goods.
Partially hydrogenated vegetable oils are listed on ingredient labels of food products. Selecting baked, steamed, or broiled rather than fried foods most often. Selecting lean or low-fat foods most often. Solid fats that occur intrinsically in some foods are considered discretionary calories, as are solid fats added to foods.
WHYTo provide essential fatty acids and vitamin E To maintain caloric balance. Fats and oils are high in calories.
To keep saturated fat, trans fat, and cholesterol intake low to reduce risk for heart disease, as part of an overall healthy diet. To maintain caloric balance. Fats and oils are high in calories.
WHATChoose and prepare foods and beverages with little added sugars or caloric sweeteners. Keep the amount of sugars and sweets consumed within the discretionary calorie allowance, after taking into account other discretionary calories that have been consumed.
For example, people who need 2000 calories per day have a total discretionary calorie allowance of 267 calories. See food intake patterns for amounts for other calorie levels and glossary for more information on discretionary calories.
Practice good oral hygiene and consume sugar- and starch containing foods and beverages less frequently.
HOWAdded sugars include high fructose corn syrup, other syrups, sucrose, glucose, fructose, lactose, maltose, brown sugar, honey, molasses, fruit juice concentrates, and raw sugar added to food products.
Strategies: Choosing water, fat-free milk, or unsweetened tea or coffee as a beverage most often. Limiting sweet snacks and desserts. Selecting unsweetened cereals; then if desired, adding sugar or other sweeteners only to taste. Choosing canned fruits in 100% fruit juice or water rather than syrup.
Strategies: Brushing and flossing regularly. Drinking fluoridated water. Eating sugar and starch-containing foods less frequently.
WHYTo maintain caloric balance while providing sufficient nutrients Sugars have calories but are low in nutritional value.
To reduce the incidence of dental caries.
WHATClean hands, contact surfaces, and fruits and vegetables. To prevent cross-contamination, 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 foods 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.
HOWStrategies for avoiding food borne illness: Washing hands in hot soapy water before preparing food and after using the bathroom, changing diapers, and handling pets. Washing cutting boards, knives, utensils, and counter tops with hot soapy water after preparing each food item and before going on to the next one. Under clean, running water, scrubbing fresh produce briskly with hands or a brush to remove dirt and surface microorganisms, and drying after washing.
Separating raw meat, poultry, and seafood from other food in the grocery-shopping cart. Storing raw meat, poultry, and seafood on the bottom shelf of the refrigerator so juices don?t drip onto other foods. Not washing meat or poultry, to avoid cross contamination.
Using a meat thermometer, which measures the internal temperature of cooked meat and poultry, to make sure that the meat is cooked all the way through. Refrigerating or freezing perishables, prepared food, and leftovers within 2 hours. Thawing food in the refrigerator, in an air-tight package under cold running water, or in the microwave.
WHYTo avoid microbial food borne illness
1) Discretionary Calorie Allowance
The balance of calories remaining in a person?s estimated energy allowance, or EER, after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of foods in low-fat or no added sugar forms.
The discretionary calorie allowance may be used in selecting foods that are not in their most nutrient-dense form (e.g., whole milk rather than fat-free milk) or may be additions to foods (e.g., salad dressing, sugar, butter).
Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active.
For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.
The discretionary calorie allowance can be used to:
2) Estimated Energy RequirementThe EER represents the average dietary energy intake that will maintain energy balance in a healthy person of a given gender, age, weight, height, and physical activity level.
The calorie levels for the food intake patterns were matched to age/sex groups using EERs for a person of average height, healthy weight, and sedentary activity level in each age/sex group. The sedentary level was selected in order to not overestimate calorie needs.
Healthy Fats1) Monounsaturated Fatty Acids
Monounsaturated fatty acids (MUFAs) have one double bond. Plant sources that are rich in MUFAs include vegetable oils (e.g., canola oil, olive oil, high oleic safflower and sunflower oils) that are liquid at room temperature and nuts.
2) n-6 PUFAs
Linoleic acid, one of the n-6 fatty acids, is required but cannot be synthesized by humans and, therefore, is considered essential in the diet. Primary sources are liquid vegetable oils including soybean oil, corn oil, and safflower oil.
3) n-3 PUFAs.
I-linolenic acid is an n-3 fatty acid that is required because it is not synthesized by humans and, therefore, is considered essential in the diet. It is obtained from plant sources including soybean oil, canola oil, walnuts, and flaxseed.
4) Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
are long chain n-3 fatty acids that are contained in all fish and shellfish.
Neutral/Harmful
1) Polyunsaturated fatty acids (PUFAs)
2) Saturated Fatty Acids
Found in animal fats and are solid at room temperature.
3) Trans fatty acids
Hydrogenated vegetable oils and are used to make shortening and commercially prepared baked goods, snack foods, fried foods, and margarine. Trans fatty acids also are present in foods that come from ruminant animals (e.g., cattle and sheep). Such foods include dairy products, beef, and lamb.
Oils?Fats
Liquid at room temperature, such as the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are: corn oil, soybean oil, canola oil, cottonseed oil, olive oil, safflower oil, sunflower oil, walnut oil, and sesame oil. Some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats.
A few plant oils, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be the same as solid fats.
1) Daily Food Intake PatternIdentifies the types and amounts of foods that are recommended to be eaten each day and that meet specific nutritional goals. Food Intake Patterns for the Food Guidance System are published in the 2005 Dietary Guidelines for Americans. These patterns provide recommendations at 12 calorie levels for amounts of food to each from each food group, subgroup, and oils, and the discretionary calorie allowance.
2) Nutrient-Dense Foods
Nutrient-dense foods are those that provide substantial amounts of vitamins and minerals and relatively fewer calories.
3) Ounce-Equivalent
In the grains food group, the amount of a food counted as equal to a one-ounce slice of bread. In the meat, poultry, fish, dry beans, eggs, and nuts food group, the amount of food counted as equal to one ounce of cooked meat, poultry, or fish.
4) Food Terms Often Confused Return to nutrition and balanced diet page
Healthy weight loss home page
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