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New Dietary Guidelines Emphasize Physical Fitness,
Nutrition
Jan. 12, 2005 – The Dietary Guidelines for
Americans 2005 were officially released today after being drafted early
last year and going through a long approval process. As much of what has
been suggested about better health in the last few years, the report
emphasizes physical fitness and nutrition.
HHS Secretary Tommy G. Thompson and Agriculture
Secretary Ann M. Veneman announced the release of the guidelines, which
are the federal government's science-based advice to promote health and
reduce risk of chronic diseases through nutrition and physical activity.
The sixth edition of Dietary Guidelines for
Americans places stronger emphasis on reducing calorie consumption and
increasing physical activity. This joint project of the Departments of
Health and Human Services and Agriculture is the latest of the five-year
reviews required by federal law. It is the basis of federal food
programs and nutrition education programs and supports the nutrition and
physical fitness pillars of President Bush's HealthierUS Initiative.
(Web page on Dietary Guidelines 2005 –
Click Here)
"These new Dietary Guidelines represent our best
science-based advice to help Americans live healthier and longer lives,"
Secretary Thompson said. "The report gives action steps to reach
achievable goals in weight control, stronger muscles and bones, and
balanced nutrition to help prevent chronic diseases such as heart
disease, diabetes and some cancers. Promoting good dietary habits is key
to reducing the growing problems of obesity and physical inactivity, and
to gaining the health benefits that come from a nutritionally balanced
diet."
"The new Dietary Guidelines highlight the principle
that Americans should keep their weight within healthful limits and
engage in ample physical activity," said Secretary Veneman. "The process
we used to develop these recommendations was more rigorous and more
transparent than ever before. Taken together, the recommendations will
help consumers make smart choices from every food group, get the most
nutrition out of the calories consumed and find a balance between eating
and physical activity."
Eating a healthy balance of nutritious foods
continues as a central point in the Dietary Guidelines, but balancing
nutrients is not enough for health. Total calories also count,
especially as more Americans are gaining weight. Because almost
two-thirds of Americans are overweight or obese, and more than half get
too little physical activity, the 2005 Dietary Guidelines place a
stronger emphasis on calorie control and physical activity.
The Dietary Guidelines, based on the latest
scientific information including medical knowledge, provides
authoritative advice for people two years and older about how proper
dietary habits can promote health and reduce risk for major chronic
diseases. The 2005 Dietary Guidelines were prepared in three stages. In
the first, a 13-member Dietary Guidelines Advisory Committee prepared a
report based on the best available science. In the second stage,
government scientists and officials developed the Dietary Guidelines
after reviewing the advisory committee's report and agency and public
comments. In the third stage, experts worked to translate the Dietary
Guidelines into meaningful messages for the public and educators.
The report identifies 41 key recommendations, of
which 23 are for the general public and 18 for special populations. They
are grouped into nine general topics:
Adequate Nutrients Within Calorie Needs
Weight Management
Physical Activity
Food Groups to Encourage
Fats
Carbohydrates
Sodium and Potassium
Alcoholic Beverages
Food Safety
The Dietary Guidelines provide health education
experts, such as doctors and nutritionists, with a compilation of the
latest science-based recommendations. Consumer-friendly materials such
as brochures and Web sites will assist the general public in
understanding the scientific language of the 2005 Dietary Guidelines and
the key points that they can apply in their lives. To highlight those
points, a consumer-oriented brochure accompanies the 2005 Dietary
Guidelines. USDA's Food Guidance System also will serve as a tool to
educate consumers on the Dietary Guidelines for Americans. The Food
Guidance System, currently called the Food Guide Pyramid, is undergoing
revision and will be released in the spring of 2005.
The 2005 Dietary Guidelines and consumer brochure
are available at www.healthierus.gov/dietaryguidelines.
Following is a list of key recommendations from the
Dietary Guidelines.
2005 DIETARY GUIDELINES FOR AMERICANS
Key Recommendations for the General Population
WEIGHT MANAGEMENT
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.
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.
ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS
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.
Meet recommended intakes within energy needs by
adopting a balanced eating pattern, such as the U.S. Department of
Agriculture (USDA) Food Guide or the Dietary Approaches to Stop
Hypertension (DASH) Eating Plan.
FOOD GROUPS TO ENCOURAGE
Consume a sufficient amount of fruits and
vegetables while staying within energy needs. Two cups of fruit and 21/2
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.
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.
Consume 3 cups per day of fat-free or low-fat milk
or equivalent milk products.
FOOD SAFETY
To avoid microbial foodborne illness:
Clean hands, food contact surfaces, and fruits and
vegetables. Meat and poultry should not be washed or rinsed to avoid
spreading bacteria to other foods.
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, or raw or undercooked meat and poultry,
unpasteurized juices, and raw sprouts.
FATS
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.
CARBOHYDRATES
Choose fiber-rich fruits, vegetables, and whole
grains often.
Choose and prepare foods and beverages with little
added sugars or caloric sweeteners, such as amounts suggested by the
USDA Food Guide and the DASH Eating Plan.
Reduce the incidence of dental caries by practicing
good oral hygiene and consuming sugar- and starch-containing foods and
beverages less frequently.
SODIUM AND POTASSIUM
Consume less than 2,300 mg (approximately 1
teaspoon 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.
ALCOHOLIC BEVERAGES
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.
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