1. 5.02D Sources for Credible Nutrition and Fitness Information1. 2. 3.
5.02D Dietary Guidelines 1 1

2. Dietary Guidelines for Americans
Provide science-based nutrition and fitness information for healthy lifestyles and reducing one’s risk of chronic diseases, such as:
Cardiovascular disease
Type 2 diabetes
Hypertension
Osteoporosis
Certain cancers
5.02D Dietary Guidelines 2

3. Dietary Guidelines for Americans
Are developed jointly between the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA).
Are revised every five years to reflect the most current scientific information.
Beginning with the 2005 edition, contain more technical information, making it oriented more toward policymakers, healthcare providers, nutrition educators, and nutritionists than the general public.
Ultimate purpose is to improve the health of all Americans, two years of age and older.
Contain strategies that give consideration to one’s food preferences, cultural traditions, and diversity of customs.
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4. Guidelines are established to:
Encourage most Americans to:
Consume only enough calories from foods and beverages.
Make informed food choices – choose nutrient-dense foods
Be more physically active.
Include recommendations for:
Americans over age two.
Specific population groups.
Monitoring those at risk for chronic diseases.
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5. Key recommendations are:
Balancing Calories to Manage Weight:
Prevent and/or reduce overweight and obesity through improved eating and physical activity.
Control total calorie intake to manage body weight.
Increase physical activity and reduce time spent in sedentary behaviors.
Maintain appropriate calorie balance during each stage of life.
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6. Key recommendations are:
Foods and Food Components to REDUCE:
SODIUM – ages 51 and under - eat less than 2,300 mg
- age 51 and over - less than 1,500 mg
- any age who are African American OR have hypertension,
OR have diabetes, OR chronic kidney disease.
FATS - Less than 10% of calories from saturated fattyacids and replace
with monounsaturated and polyunsaturated fatty acids.
- Trans fatty acids – keep as low as possible, especially synthetic
sources and limit all other solid fats.
CHOLESTEROL – less than 300 mg per day of dietary cholesterol.
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7. Key recommendations are:
Foods and Food Components to REDUCE:
Calories from solid fats and added sugars.
Foods that contain refined grains, especially those that contain solid fats, added sugars, and sodium.
Alcohol if consumed, should be consumed in moderation –
- one drink per day for women and two drinks per day for men --
and only by adults of legal drinking age.
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8. Key recommendations are:
Foods and Food Components to INCREASE:
Fruits and vegetables!
Your variety of vegetables, especially dark-green, red and orange vegetables, and beans and peas.
Whole grains-at least half of your grains should be whole
Increase intake of fat-free or low-fat milk and milk products.
Your variety of protein foods, including seafood, lean meats and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
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9. Key recommendations are:
Foods and Food Components to INCREASE:
The amounts and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Protein foods that higher in lower solid fats and oils and calories rather than solid fats .
Oils to replace solid fats where possible.
Foods with more potassium, dietary fiber, calcium, and vitamin D.
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10. Key recommendations are:
Building Healthy Eating Patterns:
Select an eating pattern that meets nutrient needs over time at an appropriate calorie level.
Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern.
Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses.
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11. General recommendations are:
Physical Activity:
Participate in regular physical activity and limit sedentary activities.
Children ages 2–5 years – no specific recommendation, but young children should play actively several times each day.
Children and adolescents ages 6 years and older – 60+ minutes of physical activity per day.
Encourage participation in physical activities that are appropriate for their age, are enjoyable, and offer variety.
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12. General recommendations are:
Physical Activity:
Participate in regular physical activity and limit sedentary activities.
Adults 18 – 64 years – at least 150 minutes a week of moderate- intensity physical activity. Include muscle-strengthening activities 2 or more days a week.
Adults 65 years and older – Follow the adult guidelines; be as physically active as abilities and conditions allow.
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13. Recommendations for specific groups:
Women capable of becoming pregnant:
Choose foods that supply heme iron (more readily absorbed by the body) and enhancers of iron absorption such as vitamin C-rich foods.
Consume 400 mcg per day of synthetic folic acid in addition to food forms of folate from a varied diet.
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14. Recommendations for specific groups:
Women who are pregnant or breastfeeding:
Consume 8 – 12 ounces of seafood per week from a variety of seafood types.
Due to methyl mercury content, limit white albacore tuna to 6 ounces per week and DO NOT eat tilefish, shark, swordfish, and king mackerel.
If pregnant, take iron supplements as recommended by a health care provider.
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15. Recommendations for specific groups:
Individuals ages 50 years and older:
Reduce sodium intake to 1,500 mg.
Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements
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16. Recommendations for specific groups:
Individuals who are African American, of any age, and those who suffer with diabetes, hypertension, or chronic kidney disease:
Reduce sodium intake
to 1,500 mg.

17. 5.02Q Weight Management To regulate and maintain a healthy weight:
Balance calories consumed with calories used.
Prevent gradual weight gain over time.
Decrease food and beverage calories
Increase physical activity
5.02P Weight Management

18. Those who might need to lose weight
Key recommendations
To lose weight
Decrease calories
Maintain adequate nutrient intake
Increase physical activity
Aim for slow weight loss vs. rapid weight loss. One will keep the weight off longer if weight is a slower process and eating habits have changed.
5.02P Weight Management

19. Specific populations Overweight children Pregnant women
Breastfeeding women
Overweight adults
Overweight children with chronic diseases
5.02P Weight Management

20. Specific populations Overweight children
Key recommendations
Overweight children
Children should “grow into” their weight rather than limiting food.
Maintain growth and development.
Consult a health care provider before putting a child on a weight loss diet.
5.02P Weight Management

21. Pregnant Women Pregnant women Breastfeeding women
Key recommendations
Pregnant women
Appropriate weight gain as determined by doctor
Breastfeeding women
Moderate weight loss is safe
Doesn’t compromise weight gain of infant
5.02P Weight Management

22. Overweight adults and children with chronic diseases
Key recommendations
Always consult a health care provider to insure management of other health conditions.
5.02P Weight Management

23. 5.02R Physical Activity Engage in regular physical activity.
Reduce sedentary activities.
5.02Q Physical activity

24. Adults should:
Do moderate-intensity physical activity most days of the week.
Most people can benefit from more intense/vigorous activity.
5.02Q Physical activity

25. To manage weight:
Adults should maintain adequate nutrition and increase exercise.
Some people may need a doctor’s advice before beginning a weight loss program.
5.02Q Physical activity

26. Physical fitness is achieved by: cardiovascular conditioning
stretching exercises for flexibility
resistance exercise for muscle strength and endurance
5.02Q Physical activity