The Dietary Guidelines report is set to be reissued in 2010. It is prepared by the USDA and the US Department of Health and Human Services.
The 2005 Dietary Guidelines can be generally stated as nine recommendations:
- Consume a variety of foods within and among the basic food groups while staying within energy needs.
- Control calorie intake to manage body weight.
- Be physically active every day.
- Increase daily intakes of fruits and vegetables, whole grains and reduced-fat milk and milk products
- Choose fats wisely for good health.
- Choose carbohydrates wisely for good health.
- Consume less sodium (salt) per day
- If you drink alcoholic beverages, do so in moderation
- Keep food safe to eat.
(Restatement)
- Balanced Diet 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 USDA Food Guide or the DASH Eating Plan.
- Body Weight 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.
- Key Food Groups (Fiber and Bone Health) Increased intakes of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products are likely to have important health benefits for most Americans. While protein is an important macronutrient in the diet, most Americans are already currently consuming enough and do not need to increase their intake.
- Reduce Saturated Fats Fats and oils are part of a healthful diet, but the type of fat makes a difference to heart health, and the total amount of fat consumed is also important. High intake of saturated fats, trans fats, and cholesterol increases the risk of unhealthy blood lipid levels, which, in turn, may increase the risk of coronary heart disease.
- Carbohydrates Carbohydrates are part of a healthful diet, but should be chosen to maximize nutrition. Dietary fiber is contained in nondigestible carbohydrates, while added sugars provide only calories.
- Less Salt, More Potassium On average, the higher an individual's salt (sodium chloride) intake, the higher an individual's blood pressure. Nearly all Americans consume substantially more salt than they need. Reducing salt intake while increasing potassium intake can benefit the coronary system.
- Moderate Alcohol Intake The consumption of alcohol can have beneficial or harmful effects depending on the amount consumed and the age of the individual. Older adults who consume one to two alcoholic beverages a day appear to have a lower risk of coronary heart disease. In contrast, among younger adults alcohol consumption appears to provide little, if any, health benefit.
- Food Handling and Preparation Avoid foods that are contaminated with harmful bacteria, viruses, parasites, toxins, and chemical and physical contaminants. Handle and prepare food using the proper precautions, which will minimize the possibility of food-borne illness.
(see the related link for more on all areas above)