NUTRITION AND YOUR HEALTH: DIETARY GUIDELINES FOR AMERICANS

Fourth Edition, 1995
U.S. Department of Agriculture
U.S. Department of Health and Human Services


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NUTRITION AND YOUR HEALTH:
DIETARY GUIDELINES FOR AMERICANS

What should Americans eat to stay healthy?

These guidelines are designed to help answer this question. They
provide advice for healthy Americans age 2 years and over about food
choices that promote health and prevent disease. To meet the Dietary
Guidelines for Americans, choose a diet with most of the calories from
grain products, vegetables, fruits, lowfat milk products, lean meats,
fish, poultry, and dry beans. Choose fewer calories from fats and
sweets.

Eating is one of life's greatest pleasures

Food choices depend on history, culture, and environment, as well
as on energy and nutrient needs. People also eat foods for enjoyment.
Family, friends, and beliefs play a major role in the ways people select
foods and plan meals. This booklet describes some of the many different
and pleasurable ways to combine foods to make healthful diets.

Diet is important to health at all stages of life

Many genetic, environmental, behavioral, and cultural factors can
affect health. Understanding family history of disease or risk factors
-- body weight and fat distribution, blood pressure, and blood
cholesterol, for example -- can help people make more informed decisions
about actions that can improve health prospects. Food choices are among
the most pleasurable and effective of these actions.

Healthful diets help children grow, develop, and do well in school.
They enable people of all ages to work productively and feel their best.
Food choices also can help to reduce the risk for chronic diseases, such
as heart disease, certain cancers, diabetes, stroke, and osteoporosis,
that are leading causes of death and disability among Americans. Good
diets can reduce major risk factors for chronic diseases -- factors such
as obesity, high blood pressure, and high blood cholesterol.

Foods contain energy, nutrients, and other components that affect health

People require energy and certain other essential nutrients. These
nutrients are essential because the body cannot make them and must
obtain them from food. Essential nutrients include vitamins, minerals,
certain amino acids, and certain fatty acids. Foods also contain other
components such as fiber that are important for health. Although each of
these food components has a specific function in the body, all of them
together are required for overall health. People need calcium to build
and maintain strong bones, for example, but many other nutrients also
are involved.

The carbohydrates, fats, and proteins in food supply energy, which
is measured in calories. Carbohydrates and proteins provide about 4
calories per gram. Fat contributes more than twice as much -- about 9
calories per gram. Alcohol, although not a nutrient, also supplies
energy -- about 7 calories per gram. Foods that are high in fat are also
high in calories. However, many lowfat or nonfat foods can also be high
in calories.

Physical activity fosters a healthful diet

Calorie needs vary by age and level of activity. Many older adults
need less food, in part due to decreased activity, relative to younger,
more active individuals. People who are trying to lose weight and eating
little food may need to select more nutrient-dense foods in order to
meet their nutrient needs in a satisfying diet. Nearly all Americans
need to be more active, because a sedentary lifestyle is unhealthful.
Increasing the calories spent in daily activities helps to maintain
health and allows people to eat a nutritious and enjoyable diet.

What is a healthful diet?

Healthful diets contain the amounts of essential nutrients and
calories needed to prevent nutritional deficiencies and excesses.
Healthful diets also provide the right balance of carbohydrate, fat, and
protein to reduce risks for chronic diseases, and are a part of a full
and productive lifestyle. Such diets are obtained from a variety of
foods that are available, affordable, and enjoyable.

The Recommended Dietary Allowances refer to nutrients

Recommended Dietary Allowances (RDAs) represent the amounts of
nutrients that are adequate to meet the needs of most healthy people.
Although people with average nutrient requirements likely eat adequately
at levels below the RDAs, diets that meet RDAs are almost certain to
ensure intake of enough essential nutrients by most healthy people. The
Dietary Guidelines describe food choices that will help you meet these
recommendations. Like the RDAs, the Dietary Guidelines apply to diets
consumed over several days and not to single meals or foods.

The Dietary Guidelines describe food choices that promote good health

The Dietary Guidelines are designed to help Americans choose diets
that will meet nutrient requirements, promote health, support active
lives, and reduce chronic disease risks. Research has shown that certain
diets raise risks for chronic diseases. Such diets are high in fat,
saturated fat, cholesterol, and salt and they contain more calories than
the body uses. They are also low in grain products, vegetables, fruit,
and fiber. This bulletin helps you choose foods, meals, and diets that
can reduce chronic disease risks.

Food labels and the Food Guide Pyramid are tools to help you make food
choices

The Food Guide Pyramid and the Nutrition Facts Label serve as
educational tools to put the Dietary Guidelines into practice. The
Pyramid translates the RDAs and the Dietary Guidelines into the kinds
and amounts of food to eat each day. The Nutrition Facts Label is
designed to help you select foods for a diet that will meet the Dietary
Guidelines. Most processed foods now include nutrition information.
However, nutrition labels are not required for foods like coffee and tea
(which contain no significant amounts of nutrients), certain
ready-to-eat foods like unpackaged deli and bakery items, and restaurant
food. Labels are also voluntary for many raw foods -- your grocer may
supply this information for the fish, meat, poultry, and raw fruits and
vegetables that are consumed most frequently. Use the Nutrition Facts
Label to choose a healthful diet.

EAT A VARIETY OF FOODS

To obtain the nutrients and other substances needed for good health,
vary the foods you eat

Foods contain combinations of nutrients and other healthful
substances. No single food can supply all nutrients in the amounts you
need. For example, oranges provide vitamin C but no vitamin B12; cheese
provides vitamin B12 but no vitamin C. To make sure you get all of the
nutrients and other substances needed for health, choose the recommended
number of daily servings from each of the five major food groups
displayed in the Food Guide Pyramid (figure 1).

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FIGURE 1
FOOD GUIDE PYRAMID

(Graphic)

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Use foods from the base of the Food Guide Pyramid as the foundation of
your meals

Americans do choose a wide variety of foods. However, people often
choose higher or lower amounts from some food groups than suggested in
the Food Guide Pyramid. The Pyramid shows that foods from the grain
products group, along with vegetables and fruits, are the basis of
healthful diets. Enjoy meals that have rice, pasta, potatoes, or bread
at the center of the plate, accompanied by other vegetables and fruit,
and lean and low-fat foods from the other groups. Limit fats and sugars
added in food preparation and at the table. Compare the recommended
number of servings in box 1 with what you usually eat.

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BOX 1
CHOOSE FOODS FROM EACH OF FIVE FOOD GROUPS

The Food Guide Pyramid illustrates the importance of balance among food
groups in a daily eating pattern. Most of the daily servings of food
should be selected from the food groups that are the largest in the
picture and closest to the base of the Pyramid.

-- Choose most of your foods from the grain products group (6-11
servings), the vegetable group (3-5 servings), and the fruit group (2-4
servings).

-- Eat moderate amounts of foods from the milk group (2-3 servings) and
the meat and beans group (2-3 servings).

-- Choose sparingly foods that provide few nutrients and are high in fat
and sugars.

Note: A range of servings is given for each food group. The smaller
number is for people who consume about 1,600 calories a day, such as
many sedentary women. The larger number is for those who consume about
2,800 calories a day, such as active men.

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What counts as a "serving"?

See box 2 for suggested serving sizes in the Food Guide Pyramid
food groups. Notice that some of the serving sizes are smaller than what
you might usually eat. For example, many people eat a cup or more of
pasta in a meal, which equals two or more servings. So, it is easy to
eat the number of servings recommended.

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BOX 2
WHAT COUNTS AS A SERVING?*

Grain Products Group (bread, cereal, rice, and pasta)

-- 1 slice of bread
-- 1 ounce of ready-to-eat cereal
-- 1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

-- 1 cup of raw leafy vegetables
-- 1/2 cup of other vegetables -- cooked or chopped raw
-- 3/4 cup of vegetable juice

Fruit Group

-- 1 medium apple, banana, orange
-- 1/2 cup of chopped, cooked, or canned fruit
-- 3/4 cup of fruit juice

Milk Group (milk, yogurt, and cheese)

-- 1 cup of milk or yogurt
-- 1-1/2 ounces of natural cheese
-- 2 ounces of processed cheese

Meat and Beans Group (meat, poultry, fish, dry beans, eggs, and nuts)

-- 2-3 ounces of cooked lean meat, poultry, or fish
-- 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat.
Two tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of
meat.

* Some foods fit into more than one group. Dry beans, peas, and lentils
can be counted as servings in either the meat and beans group or
vegetable group. These "cross over" foods can be counted as servings
from either one or the other group, but not both. Serving sizes
indicated here are those used in the Food Guide Pyramid and based on
both suggested and usually consumed portions necessary to achieve
adequate nutrient intake. They differ from serving sizes on the
Nutrition Facts Label, which reflect portions usually consumed.

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Choose different foods within each food group

You can achieve a healthful, nutritious eating pattern with many
combinations of foods from the five major food groups. Choosing a
variety of foods within and across food groups improves dietary patterns
because foods within the same group have different combinations of
nutrients and other beneficial substances. For example, some vegetables
and fruits are good sources of vitamin C or vitamin A, while others are
high in folate (page 24); still others are good sources of calcium or
iron. Choosing a variety of foods within each group also helps to make
your meals more interesting from day to day.

What about vegetarian diets?

Some Americans eat vegetarian diets for reasons of culture, belief,
or health. Most vegetarians eat milk products and eggs, and as a group,
these lacto-ovo-vegetarians enjoy excellent health. Vegetarian diets are
consistent with the Dietary Guidelines for Americans and can meet
Recommended Dietary Allowances for nutrients. You can get enough protein
from a vegetarian diet as long as the variety and amounts of foods
consumed are adequate. Meat, fish, and poultry are major contributors of
iron, zinc, and B vitamins in most American diets, and vegetarians
should pay special attention to these nutrients.

Vegans eat only food of plant origin. Because animal products are
the only food sources of vitamin B12, vegans must supplement their diets
with a source of this vitamin. In addition, vegan diets, particularly
those of children, require care to ensure adequacy of vitamin D and
calcium, which most Americans obtain from milk products.

Foods vary in their amounts of calories and nutrients

Some foods such as grain products, vegetables, and fruits have many
nutrients and other healthful substances but are relatively low in
calories. Fat and alcohol are high in calories. Foods high in both
sugars and fat contain many calories but often are low in vitamins,
minerals, or fiber.

People who do not need many calories or who must restrict their
food intake need to choose nutrient-rich foods from the five major food
groups with special care. They should obtain most of their calories from
foods that contain a high proportion of essential nutrients and fiber.

Growing children, teenage girls, and women have higher needs for some
nutrients

Many women and adolescent girls need to eat more calcium-rich foods
to get the calcium needed for healthy bones throughout life. By
selecting lowfat or fat-free milk products and other lowfat calcium
sources, they can obtain adequate calcium and keep fat intake from being
too high (box 3). Young children, teenage girls, and women of
childbearing age should also eat enough iron-rich foods, such as lean
meats and whole-grain or enriched white bread, to keep the body's iron
stores at adequate levels (box 4).

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BOX 3
SOME GOOD SOURCES OF CALCIUM*

-- Most foods in the milk group**
- milk and dishes made with milk, such as puddings and soups
made with milk
- cheeses such as Mozzarella, Cheddar, Swiss, and Parmesan
- yogurt
-- Canned fish with soft bones such as sardines, anchovies, and salmon**
-- Dark-green leafy vegetables, such as kale, mustard greens, and turnip
greens, and pak-choi
-- Tofu, if processed with calcium sulfate. Read the labels.
-- Tortillas made from lime-processed corn. Read the labels.

* Read food labels for brand-specific information.

** Some foods in this group are high in fat, cholesterol, or both.
Choose lower fat, lower cholesterol foods most often. Read the labels.

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BOX 4
SOME GOOD SOURCES OF IRON*

-- Meats -- beef, pork, lamb, and liver and other organ meats**
-- Poultry -- chicken, duck, and turkey, especially dark meat; liver**
-- Fish -- shellfish, like clams, mussels, and oysters; sardines;
anchovies; and other fish**
-- Leafy greens of the cabbage family, such as broccoli, kale, turnip
greens, collards
-- Legumes, such as lima beans and green peas; dry beans and peas, such
as pinto beans, black-eyed peas, and canned baked beans
-- Yeast-leavened whole-wheat bread and rolls
-- Iron-enriched white bread, pasta, rice, and cereals. Read the labels.

* Does not include complete list of examples. You can obtain additional
information from "Good Sources of Nutrients," USDA, January 1990. Also
read food labels for brand-specific information.

** Some foods in this group are high in fat, cholesterol, or both.
Choose lean, lower fat, lower cholesterol foods most often. Read the
labels.

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Enriched and fortified foods have essential nutrients added to them

National policy requires that specified amounts of nutrients be
added to enrich some foods. For example, enriched flour and bread
contain added thiamin, riboflavin, niacin, and iron; skim milk, lowfat
milk, and margarine are usually enriched with vitamin A; and milk is
usually enriched with vitamin D. Fortified foods may have one or several
nutrients added in extra amounts. The number and quantity of nutrients
added vary among products. Fortified foods may be useful for meeting
special dietary needs. Read the ingredient list to know which nutrients
are added to foods (figure 2). How these foods fit into your total diet
will depend on the amounts you eat and the other foods you consume.

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FIGURE 2*
READY-TO-EAT CEREAL

(Graphic)

LOWFAT MILK

(Graphic)

*See figure 4 for discussion of Daily Value.

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Where do vitamin, mineral, and fiber supplements fit in?

Supplements of vitamins, minerals, or fiber also may help to meet
special nutritional needs. However, supplements do not supply all of the
nutrients and other substances present in foods that are important to
health. Supplements of some nutrients taken regularly in large amounts
are harmful. Daily vitamin and mineral supplements at or below the
Recommended Dietary Allowances are considered safe, but are usually not
needed by people who eat the variety of foods depicted in the Food Guide
Pyramid.

Sometimes supplements are needed to meet specific nutrient
requirements. For example, older people and others with little exposure
to sunlight may need a vitamin D supplement. Women of childbearing age
may reduce the risk of certain birth defects by consuming folate-rich
foods or folic acid supplements. Iron supplements are recommended for
pregnant women. However, because foods contain many nutrients and other
substances that promote health, the use of supplements cannot substitute
for proper food choices.

ADVICE FOR TODAY

Enjoy eating a variety of foods. Get the many nutrients your body
needs by choosing among the varied foods you enjoy from these groups:
grain products, vegetables, fruits, milk and milk products, protein-rich
plant foods (beans, nuts), and protein-rich animal foods (lean meat,
poultry, fish, and eggs). Remember to choose lean and lowfat foods and
beverages most often. Many foods you eat contain servings from more than
one food group. For example, soups and stews may contain meat, beans,
noodles, and vegetables.

BALANCE THE FOOD YOU EAT WITH PHYSICAL ACTIVITY --
MAINTAIN OR IMPROVE YOUR WEIGHT

Many Americans gain weight in adulthood, increasing their risk for
high blood pressure, heart disease, stroke, diabetes, certain types of
cancer, arthritis, breathing problems, and other illness. Therefore,
most adults should not gain weight. If you are overweight and have one
of these problems, you should try to lose weight, or at the very least,
not gain weight. If you are uncertain about your risk of developing a
problem associated with overweight, you should consult a health
professional.

How to maintain your weight

In order to stay at the same body weight, people must balance the
amount of calories in the foods and drinks they consume with the amount
of calories the body uses. Physical activity is an important way to use
food energy. Most Americans spend much of their working day in
activities that require little energy. In addition, many Americans of
all ages now spend a lot of leisure time each day being inactive, for
example, watching television or working at a computer. To burn calories,
devote less time to sedentary activities like sitting. Spend more time
in activities like walking to the store or around the block. Use stairs
rather than elevators. Less sedentary activity and more vigorous
activity may help you reduce body fat and disease risk. Try to do 30
minutes or more of moderate physical activity on most -- preferably all
-- days of the week (box 5).

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BOX 5
TO INCREASE CALORIE EXPENDITURE BY PHYSICAL ACTIVITY

Remember to accumulate 30 minutes or more of moderate physical activity
on most -- preferably all -- days of the week.

Examples of moderate physical activities for healthy U.S. adults

-- walking briskly (3-4 miles per hour)
-- conditioning or general calisthenics
-- home care, general cleaning
-- racket sports such as table tennis
-- mowing lawn, power mower
-- golf -- pulling cart or carrying clubs
-- home repair, painting
-- fishing, standing/casting
-- jogging
-- swimming (moderate effort)
-- cycling, moderate speed (10 miles per hour or less)
-- gardening
-- canoeing leisurely (2.0-3.9 miles per hour)
-- dancing

Source: Adapted from Pate, et al., Journal of the American Medical
Association, 1995, Vol. 273, p. 404.

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