SOURCE
Dietary Guidelines for Americans 2005
Eat a variety of foods
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.
Eat complex carbohydrates and whole grains
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.
Eat more vegetables and fruits
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2 1 / 2 cups of 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.
Drink enough milk and consume calcium-rich foods
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
Moderate fat intake
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, low-fat, 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.
Moderate salt intake
Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day. Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
Moderate sugar intake
Choose beverages and foods to moderate your intake of sugars.
Moderate alcohol consumption
Those who choose to drink alcoholic beverages should do so sensibly and 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, such as driving or operating machinery.
Achieve and maintain a healthy body weight and exercise regularly
To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
. To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous intensity activity on most days of the week while not exceeding caloric intake requirements.
. To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
Eat clean and safe foods
To avoid microbial foodborne illness:
. Clean hands, food contact surfaces, and fruits and vegetables. 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 food 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.
. Pregnant women, older adults, and those who are immunocompromised: Only eat certain deli meats and frankfurters that have been reheated to steaming hot.
Adequate food and nutrient intake must be consumed during pregnancy and lactation.
Women of childbearing age who may become pregnant: eat foods high in heme-iron and/or consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods.
Women of childbearing age who may become pregnant and those in the first trimester of pregnancy: consume adequate synthetic folic acid daily (from fortified foods or supplements) in addition to food forms of folate from a varied diet.
For pregnant women: ensure appropriate weight gain as specified by a healthcare provider.
Breastfeeding women: moderate weight reduction is safe and does not compromise weight gain of the nursing infant.
Moderate salt intake
Limit foods high in salt and sodium. Limit smoked foods and those directly cooked on a barbeque.
Moderate sugar intake
Limit foods high in sugar.
Achieve and maintain a healthy body weight and exercise regularly
Exercise as recommended for your age and sex. Keep your body weight within healthy limits.
Eat clean and safe foods
Wash your foods and disinfect all your vegetables and fruits through boiling or using chlorinated water. Boil and cook products of animal origin. Keep your house clean and keep animals far from your eating place.
Adequate food and nutrient intake must be consumed during pregnancy and lactation.
Increase total energy intake and all nutrient intake, especially iron, calcium and folic acid. Lactating women should eat even more than pregnant women, especially energy, protein and calcium.
Exclusive breast-feeding is recommended from birth to at least 4 - 6 months.
Exclusive breastfeeding for 4-6 months.