4.02D Sources for Credible Nutrition and Fitness Information 14.02DDietary Guidelines

Dietary Guidelines for Americans Provide science-based nutrition and fitness information for healthy lifestyles and reducing ones risk of chronic diseases, such as: Cardiovascular disease Type 2 diabetes Hypertension Osteoporosis Certain cancers 4.02DDietary Guidelines2

Dietary Guidelines for Americans Are developed jointly between the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA). Are revised every five years to reflect the most current scientific information. Beginning with the 2005 edition, contain more technical information, making it oriented more toward policymakers, healthcare providers, nutrition educators, and nutritionists than the general public. 4.02DDietary Guidelines3

Guidelines are established to: Encourage most Americans to: Make wiser food choices. Eat fewer calories. Be more physically active. Include recommendations for: Americans over age two. Specific population groups. Monitoring those at risk for chronic diseases. 4.02DDietary Guidelines4

General recommendations are: Eat a variety of nutrient-dense foods and beverages from the basic food groups. Choose foods that limit intake of: Saturated fats and trans fatsCholesterol Added sugarsSalt Alcohol. Choose fiber-rich fruits, vegetables, and whole grains. Store, prepare, and serve foods in a clean, safe manner DDietary Guidelines

General recommendations are: 4.02DDietary Guidelines6 Maintain healthy body weight by balancing calories consumed with calories used for energy. Prevent weight gain by gradually decreasing calories consumed in foods and beverages and increasing physical activity.

General recommendations are: Participate in regular physical activity and limit sedentary activities. Teens – 60 minutes on most, but preferably all, days of the week. Adults – 30 minutes on most, but preferably all, days of the week. Increase exercise for weight reduction and added health benefits. 4.02DDietary Guidelines7

General recommendations are: Lower fat and cholesterol intake by eating lean, low-fat, or fat-free foods and milk products. Reduce total salt intake to less then one teaspoon daily. Consume potassium-rich foods, such as fruits and vegetables. 4.02DDietary Guidelines8

Recommendations for specific groups: People age 50 and older: Get Vitamin B 12 Found in fortified foods or supplements 94.02DDietary Guidelines

Pregnant women: Foods high in folic acid and iron. Vitamin C enhances the absorption of iron During first trimester folic acid from fortified foods or supplements in addition to food forms of folate from a varied diet DDietary Guidelines Recommendations for specific groups:

Older adults, people with dark skin, and people exposed to insufficient sunlight: Consume extra Vitamin D from fortified foods and/or supplements. 4.02DDietary Guidelines11