Dietary Guidelines for Americans

Study Notes

The Dietary Guidelines for Americans provide recommended dietary allowances (RDAs) for certain nutrients and recommendations for establishing eating patterns to promote health.
The MyPlate food guidance system was created in 2011 to help individuals put the Dietary Guidelines into practice.

Fruits: 2 cups
- 1 cup counts as 1 cup raw, frozen, cooked/canned, or fruit juice or 1/2 cup dried fruit
Vegetables: 2.5 cups
- 1 cup counts as 1 cup raw, frozen, cooked/canned, or vegetable juice or 2 cups leafy salad greens
Grains: 6 ounces
- 1 ounce counts as 1 slice of bread, 1 ounce ready-to-eat cereal, or 1/2 cup cooked rice, pasta, or cereal
Protein Foods: 5.5 ounces
- 1 ounce counts as 1 ounce cooked/canned lean meats, poultry, or seafood, 1 egg, 1 tablespoon peanut butter, 1/4 cup cooked beans or peas, or 1/8 ounce nuts or seeds

Choose nutrient-dense foods, which provide essential nutrients in proportion to their calories.
Make half your plate fruits and vegetables at every meal.
Choose whole grains over refined grains.
Limit unhealthy fats, such as saturated and trans fats.
Choose low-sugar drinks, such as water, sparkling water, or unsweetened tea.
Be mindful of portion sizes and use measuring cups and spoons to control them.
Make gradual changes to your diet to increase the likelihood of sticking to them.
Enjoy your food and find healthy ways to prepare your favorite dishes.

Reduced risk of chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.
Improved weight management.
Increased energy.
Improved mood and reduced stress.
Better sleep.

The amount of calories needed each day depends on age, sex, and activity level.
The recommended daily calorie intake for adults is:
- 19-30 years: 2,400 (male), 2,000 (female)
- 31-50 years: 2,200 (male), 1,800 (female)
- 51-70 years: 2,000 (male), 1,600 (female)
- 71+ years: 1,800 (male), 1,400 (female)

To maintain a healthy weight, balance the number of calories consumed with the number of calories burned.
Three main ways to burn calories:
- Basal metabolic rate (BMR)
- Physical activity
- Thermic effect of food

Consume no more than 10% of total calories from added sugars and saturated fats combined.
Consume less than 2,300 milligrams per day of sodium.

Compare less healthy choices with healthier choices, such as:
- Deep-fried egg rolls vs. steamed spring rolls
- Fried fish sandwich vs. broiled fish sandwich with low-fat spread
- Cookies made with butter vs. oatmeal cookies made with applesauce

Encourage school administration to increase healthy eating options in the cafeteria.
Ensure vending machines include only nutritious foods.
Eliminate school fundraisers that rely on selling less-nutritious foods.

Specific needs and lifestyles can change the way a person makes food choices.
Examples include:
- Certain health conditions and behaviors, such as levels of physical activity
- Food sensitivities and specific eating plans

Two types of food sensitivities:
- Food intolerances
- Food allergies
Food intolerances occur when the body cannot properly digest a particular type of food.
Food allergies are an immune system reaction to a particular food.

Analyze the rates of undernutrition in different countries and research the factors that contribute to undernutrition.
Compare your factors with those of a partner and discuss how the rates of undernutrition might change over time.
Identify strategies that governments can take to decrease the rate of undernutrition in their countries and worldwide.

Malnutrition occurs when the body does not consume the appropriate amount of nutrients.
Malnutrition can lead to health risks related to nutrient deficiency and excess.
Undernutrition and overnutrition are forms of malnutrition.