8.2

Study Notes

The US Department of Agriculture (USDA) and the US Department of Health and Human Services (HHS) publish the Dietary Guidelines for Americans, which provides recommended dietary allowances (RDAs) for certain nutrients and recommendations for establishing eating patterns to promote health.
Key recommendations include:
- Following a healthy eating pattern across the life span
- Focusing on variety, nutrient density, and amount
- Limiting added sugars, saturated fats, and sodium
- Shifting to healthier food and beverage choices
- Supporting healthy eating patterns for all

Fruits: apples, oranges, bananas
Vegetables: broccoli, carrots, lettuce
Grains: whole grains (whole wheat bread, brown rice, oatmeal), refined grains (white bread, pasta, white rice)
Dairy: milk, cheese, yogurt
Protein: chicken, fish, beans

2 cups of fruit per day
- 1 cup counts as 1 cup raw, frozen, cooked/canned, or fruit juice or 1/2 cup dried fruit
2.5 cups of vegetables per day
- 1 cup counts as 1 cup raw, frozen, cooked/canned, or vegetable juice or 2 cups leafy salad greens
6 ounces of grains per day
- 1 ounce counts as 1 slice bread, 1 ounce ready-to-eat cereal, or 1/2 cup cooked rice, pasta, or cereal
5 ounces of protein foods per day
- 1 ounce counts as 1 ounce cooked/canned lean meats, poultry, seafood, 1 egg, 1 Tbsp peanut butter, 1 1/4 cup cooked beans or peas, or 1/2 ounce nuts or seeds
3 cups of dairy per day
- 1 cup counts as 1 cup milk, yogurt, or fortified soy beverage, 1 1/2 ounces natural cheese, or 2 ounces processed cheese

Limit sodium intake to no more than 2,300 milligrams per day and ideally consume no more than 1,500 milligrams
Limit saturated fats and added sugars

A healthy eating pattern provides all the necessary nutrients for a healthy body
Nutrients are essential for building and repairing tissues, providing energy, and regulating bodily functions
The amount of nutrients needed varies depending on age, sex, height, weight, and level of physical activity

Varies depending on age, sex, and level of physical activity
Example: a moderately active 16-year-old male should consume 3,000 calories per day

Macronutrients: carbohydrates, proteins, and fats
Micronutrients: vitamins and minerals
Carbohydrates: body's main source of energy
Proteins: build and repair tissues
Fats: store energy and insulate the body
Vitamins: essential for many bodily functions, such as growth, vision, and immunity
Minerals: essential for many bodily functions, such as bone health, muscle function, and blood clotting

Nutrient-dense foods provide essential nutrients, such as vitamins, minerals, and fiber, while being relatively low in calories and saturated fat
Examples: fruits, vegetables, whole grains, and lean protein
Avoid processed foods and sugary drinks

Advocate for healthy eating patterns in all settings, including the home, school, and community
Encourage nutritious food choices and share health information with others
Support nutrition education and access within the community

Specific needs and lifestyles can change the way a person makes food choices
Examples: certain health conditions and behaviors, such as level of physical activity, can change the balance of nutrients a person needs
Food sensitivities and specific eating plans can also influence how a person makes nutritious food choices

Food intolerance: occurs when a person's body cannot properly digest a particular type of food
Food allergy: occurs when the body's immune system reacts to a food
Examples: gluten intolerance, common food allergies (milk, eggs, fish, tree nuts, peanuts, wheat)

Many protein sources contain low amounts of certain essential amino acids
Pairing complementary proteins can help provide all the essential amino acids
Examples: whole-grain noodles + peanuts, brown rice + lentils, whole-grain pasta + peas, whole-grain pita bread + almonds, bean soup + whole-grain crackers