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Historic, archived document Do not assume content reflects current scientific knowledge, policies, or practices. Dietary Guidelines for Americans 2005 InJanuary2005,theU.S.DepartmentofHealthandHumanServicesandtheU.S. DepartmentofAgriculture(USDA)jointlyreleasedthe2005DietaryGuidelinesfor Americans.Thesenewguidelinesoutlinerecommendationstopromotehealthand reducetheriskofchronicdiseasethroughnutritiouseatingandphysicalactivity. ThenewguidelinesencourageAmericansover2yearsofagetoeatavarietyof nutrient-densefoods.Recommendeditemsincludefruits,vegetables,fat-freeor low-fatmilkandmilkproducts,leanmeats,poultry,fish,beans,eggs,nuts,andwhole grainssuchasbrownriceandwholewheatbread.Theguidelinesalsorecommenda dietlowinsaturatedfats,transfats,cholesterol,salt(sodium),andaddedsugars. ThenewDietaryGuidelinesincludeadiscretionarycaloriesallowance,whichcanbe usedtoselectfoodsthatarenotnutrientdense.Thediscretionarycaloriesallowance isthebalanceofaperson’srecommendedcaloricintakethatremainsafter nutrient-densefoodsineachfoodgrouphavebeenchosen.Thesecaloriescancome fromitemslikewholemilk,ratherthanfat-freemilk,orfromfoodadditionssuchas saladdressing,sugar,andbutter. Withregardtophysicalactivity,thenewDietaryGuidelinesrecommendthatadults performatleast30minutesofmoderate-intensityphysicalactivityonmost— preferablyall—daysoftheweektoreducetheriskofcertainchronicdiseases,such ashighbloodpressure,stroke,andtype2diabetes.Sixtyminutesofmoderate- tovigorous-intensityphysicalactivityonmostdaysoftheweekisrecommended topreventgradualweightgain.Tosustainweightloss,adultsshouldparticipatein atleast60to90minutesofdailymoderate-intensityphysicalactivitywhilenot over-consumingcalories.Childrenandadolescentsareencouragedtoengagein atleast60minutesofphysicalactivityonmost,preferablyall,daysoftheweek. FollowingthereleaseofthenewDietaryGuidelines,the USDAintroducedanewfoodguidancesysteminApril 2005.AdaptedfromthepreviousFoodGuidePyramid andbasedonthenewguidelines,“MyPyramid”isan interactivesystemthatenablesconsumerstobuilda personalizedhealthpyramidtofitindividuallifestyles. Itstressestheimportanceofphysicalactivity,modera- tion,andadietthatincludesallofthefoodgroups.A detailedexplanationofMyPyramidandaninteractive teachingtoolcanbeaccessedviatheInternetat www.mypyramid.gov. Thesamplefoodguideincludedinthisinsertisbasedona2,000-caloriediet.It updatestheDietaryGuidelinesinformationfoundinthepublicationsofthe Weight-controlInformationNetwork(WIN).Formoreinformationonweightcontrol, physicalactivity,andrelatednutritionalissues,pleasevisittheWINwebsiteat www.win.niddk.nih.gov. uideatthe2,000-CalorieLevel* EquivalentAmounts 1/2cup-equivalentis:1/2cupoffresh,frozen,orcannedfruit1largeplum••1smallbanana,orange,orpeach1/4cupofdriedfruit••1/2mediumgrapefruit1/2cupoffruitjuice•• 1/2cup-equivalentis:1/2cupofcut-upraworcookedvegetables1/2cupofvegetablejuice••1cupofrawleafyvegetables• 1ounce-equivalentis:1sliceofbread1/2cupofcookedrice,pasta,cereal••1cupofdrycereal• 1ounce-equivalentis:1ounceofcookedleanmeats,poultry,fish1Tbspofpeanutbutter••1egg1/2ounceofnutsorseeds••1/4cupofcookeddrybeans,tofu• 1cup-equivalentis:1cupoflow-fat/fat-freemilk,yogurt2ouncesoflow-fatorfat-free••11/2ouncesoflow-fatorfat-freeprocessedcheese•naturalcheese 1tsp-equivalentis:1Tbspoflow-fatmayonnaise1tspofvegetableoil••2Tbspoflightsaladdressing• ofage,sedentaryfemales19to30yearsofage,andforsomeothergender/agegroupswhoaremorephysicallyactive.JUNE2009 tiononthe2005DietaryGuidelinesforAmericansatwww.healthierus.gov/dietaryguidelines. G ces) years mand pleUSDAFood USDAFoodGuideAmount 2cups(4servings) 21/2cups(5servings) 6ounce-equivalents unce-equivalents/dayfromwholegrainsour 51/2ounce-equivalents 3cups 27grams(6tsp) isappropriateformanysedentarymales51to70 HEALTHAdditionalinforcanbefou m (3o Guide OF Sa FoodGroupsandSubgroups FruitGroup VegetableGroup GrainGroup MeatandBeansGroup MilkGroup Oils he2,000-calorieUSDAFood ATIONALINSTITUTES *T N