NUTR 2030 3 9 15 Dietary Guidelines for Americans Planning a Healthy Diet Scientific recommendations on diet physical activity to promote health and reduce risk for major chronic disease Published jointly every 5 years by the DHHS and USDA based on scientific research since 1980 Three aspects of food that it covers what how to eat or diet what to do or physical activity how to prepare food or safe food preparation Dietary Guidelines for Americans 2010 Two overarching concepts 1 Maintain calorie balance over time to achieve and sustain healthy weight 2 Focus on consuming nutrient dense foods and beverages Nutrient needs should be met primarily through consuming foods 1 Balance calories to management weight Control kcal intake and intake kcal output control what we re consuming and try to be physically active Children and adolescents 60 minutes moderate to vigorous intensity daily Adults for health benefits 150 minutes week of moderate intensity or 75 minutes week of vigorous intensity Adults for extensive health benefits 300 minutes week of moderate intensity or 150 minutes week of vigorous intensity 2 Food and food components to reduce Fat consumption 10 kcal SFA and replaces with MUFA s and PUFA s 300mg day cholesterol avoid limit trans fatty acids Alcohol consumption no more than 1 drink day for women and 2 drinks day for men no consumption pregnancy children adolescents with medication certain medical conditions Sodium 2300mg day for some 1500mg Na 3 Foods and nutrients to increase Eat a variety of colorful fruits and vegetables Consume at least of grains of whole grains Choose variety of protein foods mostly lean Increase intake of fat free or low fat dairy Increase seafood intake Use oils to replace solid fats Food high in potassium dietary fiber calcium vitamin D 4 Building healthy eating patterns All foods and beverages can fit into a total healthy eating plan 75 of food should be healthy and nutrient rich can each unhealthier foods 25 of the time Practice food safety chill cook clean separate The food plate more relatable to Americans than the food pyramid USDA Food Guide Total food group servings are based on kcal needs 1 Age and gender as we age our calories needs decline because of lack of maintaining muscle mass Men typically have higher calorie needs than women because of their body composition 2 Height and weight the taller you are the more calories you need 3 Physical activity the more calories you burn off the more calories you need to consumer
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