Test Your Knowledge

Of the nine key recommendations for the general population, four through seven address balancing food groups and obtaining healthy amounts of specific nutrients (e.g., fats, carbohydrates, sodium and potassium). Each food group has nutrients that are important to good health. The best way to make sure the body obtains all these nutrients is to eat a well-balanced diet that contains foods from each of these food groups.

A brief overview of these guidelines includes:

Food Groups to Encourage

• Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups (473 milliliters [ml]) of fruit and 2.5 cups (592 ml) of vegetables per day are recommended for a 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 like corn and other vegetables) several times a week.
  
  
• Consume 3 or more ounce-equivalents (85 grams) of whole grain products per day. In general, at least half of the daily grains should come from whole grains.
  
  
• Consume 3 cups (710 ml) per day of fat-free or low-fat milk or equivalent dairy products.

Different foods contribute nutrients to a person’s diet. Therefore, it is important to eat a variety of foods each day. Fruits, vegetables, whole grains and milk products are all important to a healthy diet. Diets high in these foods are associated with reduced chronic disease risk. In addition, these food groups contribute many important nutrients and substances, such as fiber, calcium, potassium, magnesium, and vitamins A, C and E. It is important to remember to decrease intake of less nutrient-dense foods while increasing intake of whole grains, fruits, vegetables and low-fat milk products to control overall daily calorie intake and avoid unwanted weight gain.

Fruits and vegetables provide a variety of micronutrients and fiber. Four and one-half cups (1.1 liters) of fruits and vegetables daily are recommended for a 2,000-calorie level diet. Depending on calorie level, daily fruit and vegetable intake recommendations will vary. It is important to remember that specific fruits and vegetables are rich in different nutrients. Two recent studies have found that most Americans still do not include enough fruits and vegetables in their diets.

Whole grains provide more nutrients and fiber than in refined grains. The fiber in whole grains, as well as fruits and vegetables, promotes good bowel function and may lower the risk of some cancers and heart disease. Consuming at least 3 or more ounce-equivalents (85 grams) of whole grains per day can reduce these risks and may help with weight maintenance. Since consuming this amount may be difficult for younger children, the guidelines recommend that all age groups consume at least half the grains as whole grains. Some examples of whole grain foods include whole wheat, whole oats/oatmeal, whole-grain corn, popcorn, brown rice, whole rye, whole-grain barley, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa and sorghum. Whole grain should be the first ingredient listed on the whole grain product.

Daily intake of dairy products is especially important during childhood and adolescence to help promote bone health. For those individuals who choose to or must avoid milk products, non-dairy calcium-rich foods should be included to meet calcium needs. Some examples include:

• Fortified ready-to-eat cereals
• Calcium-fortified soy beverages and orange juice
• Sardines
• Tofu
• Canned salmon with bones
• Spinach
• Collard greens
• Soybeans
• Turnip greens
• White beans

Specific dietary recommendations for children and adolescents indicate that they should consume whole grain products often. Whenever possible, at least half the grains should be whole grains. Children 2 to 8 years should consume 2 cups per day of fat-free or low-fat milk or the equivalent. Children 9 years of age and older should consume 3 cups per day of fat-free or low-fat milk or equivalent products.

Fats

• Consume less than 10 percent of total calories from saturated fatty acids and less than 300 milligrams (mg) per day of cholesterol, and keep trans fatty acid consumption as low as possible.
  
  
• Total fat intake should be between 20 percent to 35 percent of calories, with most fats coming 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.
  

  

Fats in foods provide energy and essential fatty acids. They also help in the absorption of fat soluble vitamins. However, too much total fat, saturated fat and trans fat in the diet may increase blood cholesterol levels and the risk of heart disease. The updated 2005 guidelines do not recommend an excessively low intake of fat. Instead, people are urged to consume low to moderate levels of unsaturated fats, low amounts of saturated fats and the least possible amount of trans fats. Diets also should be low in cholesterol.

The guidelines recommend substituting vegetable oils (high in monounsaturated and polyunsaturated fats) for butter, margarine or lard (high in saturated or trans fats). They also urge people to choose lean meats, fish and poultry. Consuming beans and peas allows essential nutrients without excess calories or unhealthy fats.

Dietary recommendations for children and adolescents indicate that total fat intake should be between 30 percent to 35 percent of calories for children 2 to 3 years of age and between 25 percent to 35 percent of calories for children and adolescents 4 to 18 years of age. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

Carbohydrates

• Choose fiber-rich fruits, vegetables and whole grains frequently.
  
  
• Choose and prepare foods and beverages with little added sugars or sweeteners.
  
  
• Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods less frequently.

Americans consume 25 percent more added sugar now than in they did 1970, according to the USDA. Most of the added sugar comes from soft drinks, fruit drinks, cookies, cakes, other baked goods, candy, breakfast cereals and ice cream. These foods or drinks contribute a significant source of added calories and few nutrients.

The guidelines recommend choosing sensibly to avoid excess sugar intake by limiting foods with added sugars. Common names for added sugars are brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, invert sugar and sucrose. If any of these sugars appears first or second on the ingredient list, or if several are listed, the food is likely to be high in added sugars.

The guidelines encourage consuming at least half the recommended grain servings as whole grains – instead of refined grains or simple sugars – to meet fiber recommendations. In addition, choose carbohydrates from the basic food groups, such as fruits, vegetables, grains and milk. These are also a source of many other nutrients.

Sodium and Potassium

• Consume less than 2,300 milligrams (mg) or approximately 1 teaspoon of salt per day.
  
  
• Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

Sodium helps regulate fluid balance in the body by helping to keep enough water in the cell to allow it to perform normally without bursting. Usually, the body adjusts to the varying levels of sodium it encounters from day to day. However, a high-sodium diet can put some people at risk for certain health conditions.

The salt in foods can play a significant role in regulating blood pressure and fluid status. Decreasing salt intake is recommended to reduce the risk of developing high blood pressure. This condition can increase one’s risk of heart disease, stroke, heart failure, and kidney disease.

Approximately 75 percent of total salt intake comes from processed or prepared foods. The body requires about half of a gram of sodium per day, and the guidelines recommend that people consume no more than 2.3 grams of sodium per day. The average American consumes at least 9 grams of sodium per day, with many Americans eating more than 12 grams on a daily basis. Most Americans would benefit from reducing salt intake.

To reduce salt intake, read food labels and choose foods that are labeled “low in sodium.” Eat fresh fruits and vegetables and refrain from adding salt when cooking or eating.

Another strategy to help lower blood pressure is to consume a diet rich in potassium. Potassium-rich foods include fruits and vegetables such as green leafy vegetables, fruit from vines and root vegetables. The guidelines also recommend other methods for reducing blood pressure, including losing excess weight, increasing physical activity and eating a healthy diet.