Nutrition and Your Health: 
 
 Dietary Guidelines 
 for Americans 
 
 Balance 
 the food you eat 
 with physical activity- 
 maintain or improve 
 your weight 
 
 Choose 
 
 a diet 
 
 with plenty of 
 
 grain products, 
 
 vegetables, 
 
 and fruits 
 
 • 
 
 Choose 
 
 a diet 
 
 low in fat, 
 
 saturated fat, 
 
 and cholesterol 
 
 fata 
 
 variety cf 
 
 foods 
 
 Choose a 
 
 diet moderate 
 
 in salt and 
 
 sodium 
 
 i 
 
 Choose a 
 
 diet moderate 
 
 in sugars 
 
 If you drink 
 
 alcoholic beverages, 
 
 do so in 
 
 moderation 
 
 Fourth Edition, 1995 
 
 U.S. Department of Agriculture 
 
 U.S. Department of Health and Human Services 
 
o 
 o 
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 Dietary Guidelines 
 for Americans 
 
 Eat a variety of foods page 5 
 
 Balance the food you eat with 
 
 physical activity— maintain 
 
 or improve your weight page 15 
 
 Choose a diet with plenty 
 
 of grain products, vegetables, 
 
 and fruits page 22 
 
 Choose a diet low in fat, 
 
 saturated fat, and 
 
 cholesterol page 26 
 
 Choose a diet moderate 
 
 in sugars page 33 
 
 Choose a diet moderate 
 
 in salt and sodium page 36 
 
 If you drink alcoholic 
 
 beverages, do so 
 
 in moderation page 40 
 
 " 
 
 u.t DfPoarroRY 
 
Nutrition and Your Health: 
 
 Dietary Guidelines 
 for Americans 
 
 What should Americans eat to stay healthy? 
 
 These guidelines are designed td help 
 answer this^^estion. They pa£>vide advice 
 for healthy Amerie&a&^age^ years and over 
 about food choices that promote health and 
 prevent disease. To meet the Dietary 
 Guidelines for Americans, choose a diet with 
 most of the calories from grain products, 
 vegetables, fruits, lowfat milk products, lean 
 meats, fish, poultry, and dry beans. Choose 
 fewer calories from fats and sweets. 
 
 Eating is one of life's greatest pleasures 
 
 Food choices depend on history, culture, and 
 environment, as well as on energy and nutri- 
 ent needs. People also eat foods for enjoy- 
 ment. Family, friends, and beliefs play a 
 major role in the ways people select foods 
 and plan meals. This booklet describes some 
 of the many different and pleasurable ways 
 to combine foods to make healthful diets. 
 
 Diet is important to health at all stages of life 
 
 Many genetic, environmental, behavioral, 
 and cultural factors can affect health. 
 Understanding family history of disease or 
 risk factors— body weight and fat distribu- 
 tion, blood pressure, and blood cholesterol, 
 for example— can help people make more 
 informed decisions about actions that can 
 improve health prospects. Food choices are 
 among the most pleasurable and effective of 
 these actions. 
 
 Healthful diets help children grow, develop, 
 and do well in school. They enable people 
 of all ages to work productively and feel 
 their best. Food choices also can help to 
 
reduce the risk for chronic diseases, such as 
 heart disease, certain cancers, diabetes, 
 stroke, and osteoporosis, that are leading 
 causes of death and disability among 
 Americans. Good diets can reduce major risk 
 factors for chronic diseases— factors such as 
 obesity, high blood pressure, and high blood 
 cholesterol. 
 
 Foods contain energy, nutrients, and other 
 components that affect health 
 
 People require energy and certain other 
 essential nutrients. These nutrients are 
 essential because the body cannot make 
 them and must obtain them from food. 
 Essential nutrients include vitamins, minerals, 
 certain amino acids, and certain fatty acids. 
 Foods also contain other components such 
 as fiber that are important for health. 
 Although each of these food components has 
 a specific function in the body, all of them 
 together are required for overall health. 
 People need calcium to build and maintain 
 strong bones, for example, but many other 
 nutrients also are involved. 
 
 The carbohydrates, fats, and proteins in 
 food supply energy, which is measured in 
 calories. Carbohydrates and proteins provide 
 about 4 calories per gram. Fat contributes 
 more than twice as much— about 9 calories 
 per gram. Alcohol, although not a nutrient, 
 also supplies energy— about 7 calories per 
 gram. Foods that are high in fat are also high 
 in calories. However, many lowfat or nonfat 
 foods can also be high in calories. 
 
 Physical activity fosters a healthful diet 
 
 Calorie needs vary by age and level of activ- 
 ity. Many older adults need less food, in part 
 due to decreased activity, relative to younger, 
 more active individuals. People who are 
 trying to lose weight and eating little food 
 may need to select more nutrient-dense 
 foods in order to meet their nutrient needs 
 
in a satisfying diet. Nearly all Americans need 
 to be more active, because a sedentary 
 lifestyle is unhealthful. Increasing the calories 
 spent in daily activities helps to maintain 
 health and allows people to eat a nutritious 
 and enjoyable diet. 
 
 What is a healthful diet? 
 
 Healthful diets contain the amounts of 
 essential nutrients and calories needed to 
 prevent nutritional deficiencies and excesses. 
 Healthful diets also provide the right balance 
 of carbohydrate, fat, and protein to reduce 
 risks for chronic diseases, and are a part of a 
 full and productive lifestyle. Such diets are 
 obtained from a variety of foods that are 
 available, affordable, and enjoyable. 
 
 The Recommended Dietary Allowances 
 refer to nutrients 
 
 Recommended Dietary Allowances (RDAs) 
 represent the amounts of nutrients that are 
 adequate to meet the needs of most healthy 
 people. Although people with average nutri- 
 ent requirements likely eat adequately at 
 levels below the RDAs, diets that meet RDAs 
 are almost certain to ensure intake of enough 
 essential nutrients by most healthy people. 
 The Dietary Guidelines describe food choices 
 that will help you meet these recommenda- 
 tions. Like the RDAs, the Dietary Guidelines 
 apply to diets consumed over several days 
 and not to single meals or foods. 
 
 The Dietary Guidelines describe food choices 
 that promote good health 
 
 The Dietary Guidelines are designed to help 
 Americans choose diets that will meet nutri- 
 ent requirements, promote health, support 
 active lives, and reduce chronic disease risks. 
 Research has shown that certain diets raise 
 risks for chronic diseases. Such diets are high 
 in fat, saturated fat, cholesterol, and salt and 
 they contain more calories than the body 
 
uses. They are also low in grain products, 
 vegetables, fruit, and fiber. This bulletin 
 helps you choose foods, meals, and diets 
 that can reduce chronic disease risks. 
 
 Food labels and the Food Guide Pyramid are 
 tools to help you make food choices 
 
 The Food Guide Pyramid and the Nutrition 
 Facts Label serve as educational tools to put 
 the Dietary Guidelines into practice. The 
 Pyramid translates the RDAs and the Dietary 
 Guidelines into the kinds and amounts of 
 food to eat each day. The Nutrition Facts 
 Label is designed to help you select foods for 
 a diet that will meet the Dietary Guidelines. 
 Most processed foods now include nutrition 
 information. However, nutrition labels are 
 not required for foods like coffee and tea 
 (which contain no significant amounts of 
 nutrients), certain ready-to-eat foods like 
 unpackaged deli and bakery items, and 
 restaurant food. Labels are also voluntary for 
 many raw foods— your grocer may supply 
 this information for the fish, meat, poultry, 
 and raw fruits and vegetables that are con- 
 sumed most frequently. Use the Nutrition 
 Facts Label to choose a healthful diet. 
 
 o 
 
Eat a variety of foods 
 
 To obtain the nutrients and other substances 
 needed for good health, vary the foods you eat 
 
 Foods contain combinations of nutrients and 
 other healthful substances. No single food 
 can supply all nutrients in the amounts 
 you need. For example, oranges provide 
 vitamin C but no vitamin Bi 2 ; cheese pro- 
 vides vitamin B i2 but no vitamin C. To make 
 sure you get all of the nutrients and other 
 substances needed for health, choose the 
 recommended number of daily servings from 
 each of the five major food groups displayed 
 in the Food Guide Pyramid (figure 1). 
 
 FIGURE 1 
 
 FOOD GUIDE PYRAMID 
 
 Fats, Oils, and Sweets 
 USE SPARINGLY 
 
 Milk, Yogurt, and 
 Cheese Group 
 2-3 SERVINGS 
 
 Vegetable Group 
 3-5 SERVINGS 
 
 I Sugars 
 
 (•dded) 
 
 mm 
 
 <m\$»L 
 
 Meat. Poultry, Fish. Dry Beans, 
 
 Eggs, and Nuts Group 
 
 2-3! 
 
 Fruit Group 
 2-4! 
 
 Use foods from the base of the Food Guide 
 Pyramid as the foundation of your meals 
 
 Americans do choose a wide variety of foods. 
 However, people often choose higher or 
 lower amounts from some food groups than 
 suggested in the Food Guide Pyramid. The 
 Pyramid shows that foods from the grain 
 products group, along with vegetables and 
 fruits, are the basis of healthful diets. Enjoy 
 meals that have rice, pasta, potatoes, or bread 
 
CHOOSE FOODS FROM EACH OF 
 FIVE FOOD GROUPS 
 
 The Food Guide Pyramid illustrates the 
 importance of balance among food groups 
 in a daily eating pattern. Most of the daily 
 servings of food should be selected from 
 the food groups that are the largest in the 
 picture and closest to the base of the 
 Pyramid. 
 
 • Choose most of your foods from the 
 grain products group (6-11 servings), the 
 vegetable group (3-5 servings), and the 
 fruit group (2-4 servings). 
 
 • Eat moderate amounts of foods from the 
 milk group (2-3 servings) and the meat 
 and beans group (2-3 servings). 
 
 • Choose sparingly foods that provide few 
 nutrients and are high in fat and sugars. 
 
 Note: A range of servings is given for each food 
 group. The smaller number is for people who 
 consume about 1,600 calories a day, such as many 
 sedentary women. The larger number is for those 
 who consume about 2,800 calories a day, such as 
 active men. 
 
 at the center of the plate, accompanied by 
 other vegetables and fruit, and lean and low- 
 fat foods from the other groups. Limit fats and 
 sugars added in food preparation and at the 
 table. Compare the recommended number of 
 servings in box 1 with what you usually eat. 
 
 What counts as a "serving"? 
 
 See box 2 for suggested serving sizes in the 
 Food Guide Pyramid food groups. Notice 
 that some of the serving sizes are smaller 
 than what you might usually eat. For exam- 
 ple, many people eat a cup or more of pasta 
 in a meal, which equals two or more serv- 
 ings. So, it is easy to eat the number of 
 servings recommended. 
 
 o 
 
WHAT COUNTS AS A SERVING?* 
 
 Grain Products Group (bread, cereal, 
 rice, and pasta) 
 
 • 1 slice of bread 
 
 • 1 ounce of ready-to-eat cereal 
 
 • 1/2 cup of cooked cereal, rice, or pasta 
 
 Vegetable Group 
 
 • 1 cup of raw leafy vegetables 
 
 • 1/2 cup of other vegetables— cooked or 
 chopped raw 
 
 • 3/4 cup of vegetable juice 
 
 Fruit Group 
 
 • 1 medium apple, banana, orange 
 
 • 1/2 cup of chopped, cooked, or canned 
 fruit 
 
 • 3/4 cup of fruit juice 
 
 Milk Group (milk, yogurt, and cheese) 
 
 • 1 cup of milk or yogurt 
 
 • 1 Vz ounces of natural cheese 
 
 • 2 ounces of processed cheese 
 
 Meat and Beans Group (meat, poultry, 
 fish, dry beans, eggs, and nuts) 
 
 • 2-3 ounces of cooked lean meat, poul- 
 try, or fish 
 
 • 1/2 cup of cooked dry beans or 1 egg 
 counts as 1 ounce of lean meat. Two 
 tablespoons of peanut butter or 1/3 cup 
 of nuts count as 1 ounce of meat. 
 
 • Some foods fit into more than one group. 
 
 Dry beans, peas, and lentils can be counted as serv- 
 ings in either the meat and beans group or veg- 
 etable group. These "cross over" foods can be 
 counted as servings from either one or the other 
 group, but not both. Serving sizes indicated here are 
 those used in the Food Guide Pyramid and based 
 on both suggested and usually consumed portions 
 necessary to achieve adequate nutrient intake. They 
 differ from serving sizes on the Nutrition Facts 
 Label, which reflect portions usually consumed. 
 
Choose different foods within each food group 
 
 You can achieve a healthful, nutritious eating 
 pattern with many combinations of foods 
 from the five major food groups. Choosing a 
 variety of foods within and across food 
 groups improves dietary patterns because 
 foods within the same group have different 
 combinations of nutrients and other benefi- 
 cial substances. For example, some vegeta- 
 bles and fruits are good sources of vitamin C 
 or vitamin A, while others are high in folate 
 (page 24); still others are good sources of 
 calcium or iron. Choosing a variety of foods 
 within each group also helps to make your 
 meals more interesting from day to day. 
 
 What about vegetarian diets? 
 
 Some Americans eat vegetarian diets for 
 reasons of culture, belief, or health. Most 
 vegetarians eat milk products and eggs, 
 and as a group, these lacto-ovo-vegetarians 
 enjoy excellent health. Vegetarian diets are 
 consistent with the Dietary Guidelines for 
 Americans and can meet Recommended 
 Dietary Allowances for nutrients. You can get 
 enough protein from a vegetarian diet as 
 long as the variety and amounts of foods 
 consumed are adequate. Meat, fish, and 
 poultry are major contributors of iron, zinc, 
 and B vitamins in most American diets, and 
 vegetarians should pay special attention to 
 these nutrients. 
 
 Vegans eat only food of plant origin. Because 
 animal products are the only food sources of 
 vitamin Bi 2 , vegans must supplement their 
 diets with a source of this vitamin. In addi- 
 tion, vegan diets, particularly those of chil- 
 dren, require care to ensure adequacy of 
 vitamin D and calcium, which most 
 Americans obtain from milk products. 
 
Foods vary in their amounts of calories and 
 nutrients 
 
 Some foods such as grain products, vegeta- 
 bles, and fruits have many nutrients and 
 other healthful substances but are relatively 
 low in calories. Fat and alcohol are high in 
 calories. Foods high in both sugars and fat 
 contain many calories but often are low in 
 vitamins, minerals, or fiber. 
 
 People who do not need many calories or 
 who must restrict their food intake need to 
 choose nutrient-rich foods from the five 
 major food groups with special care. They 
 should obtain most of their calories from 
 foods that contain a high proportion of 
 essential nutrients and fiber. 
 
 Growing children, teenage girls, and women 
 have higher needs for some nutrients 
 
 Many women and adolescent girls need to 
 eat more calcium-rich foods to get the cal- 
 cium needed for healthy bones throughout 
 life. By selecting lowfat or fat-free milk 
 products and other lowfat calcium sources, 
 they can obtain adequate calcium and keep 
 fat intake from being too high (box 3). 
 Young children, teenage girls, and women of 
 childbearing age should also eat enough 
 iron-rich foods, such as lean meats and 
 whole-grain or enriched white bread, to 
 keep the body's iron stores at adequate lev- 
 els (box 4). 
 
 o 
 

 SOME GOOD SOURCES OF CALCIUM* 
 
 • Most foods in the milk group 1 
 
 - milk and dishes made with milk, such 
 as puddings and soups made with milk 
 
 - cheeses such as Mozzarella, Cheddar, 
 Swiss, and Parmesan 
 
 - yogurt 
 
 • Canned fish with soft bones such as 
 sardines, anchovies, and salmon* 
 
 • Dark-green leafy vegetables, such as 
 kale, mustard greens, and turnip greens, 
 and pak-choi 
 
 • Tofu, if processed with calcium sulfate. 
 Read the labels. 
 
 • Tortillas made from lime-processed corn. 
 Read the labels. 
 
 • Does not include complete list of examples. You 
 can obtain additional information from "Good 
 Sources of Nutrients," USD A, January 1990. Also 
 read food labels for brand-specific information. 
 
 f Some foods in this group are high in fat, choles- 
 terol, or both. Choose lower fat, lower cholesterol 
 foods most often. Read the labels. 
 
 Enriched and fortified foods have essential 
 nutrients added to them 
 
 National policy requires that specified 
 amounts of nutrients be added to enrich 
 some foods. For example, enriched flour and 
 bread contain added thiamin, riboflavin, 
 niacin, and iron; skim milk, lowfat milk, 
 and margarine are usually enriched with 
 vitamin A; and milk is usually enriched with 
 vitamin D. Fortified foods may have one or 
 several nutrients added in extra amounts. 
 The number and quantity of nutrients added 
 vary among products. Fortified foods may be 
 useful for meeting special dietary needs. 
 Read the ingredient list to know which 
 nutrients are added to foods (figure 2). 
 How r these foods fit into your total diet 
 
 © 
 
SOME GOOD SOURCES OF IRON* 
 
 • Meats— beef, pork, lamb, and liver and 
 other organ meats t 
 
 • Poultry— chicken, duck, and turkey, 
 especially dark meat; liver f 
 
 • Fish— shellfish, like clams, mussels, 
 and oysters; sardines; anchovies; and 
 other fish* 
 
 • Leafy greens of the cabbage family, such 
 as broccoli, kale, turnip greens, collards 
 
 • Legumes, such as lima beans and green 
 peas; dry beans and peas, such as pinto 
 beans, black-eyed peas, and canned 
 baked beans 
 
 • Yeast-leavened whole-wheat bread 
 and rolls 
 
 • Iron-enriched white bread, pasta, rice, 
 and cereals. Read the labels. 
 
 • Does not include complete list of examples. You 
 can obtain additional information from "Good 
 Sources of Nutrients," USDA, January 1990. Also 
 read food labels for brand-specific information. 
 
 + Some foods in this group are high in fat, 
 cholesterol, or both. Choose lean, lower fat, lower 
 cholesterol foods most often. Read the labels. 
 
 will depend on the amounts you eat and 
 the other foods you consume. 
 
 Where do vitamin, mineral, and fiber 
 supplements fit in? 
 
 Supplements of vitamins, minerals, or fiber 
 also may help to meet special nutritional 
 needs. However, supplements do not supply 
 all of the nutrients and other substances pre- 
 sent in foods that are important to health. 
 Supplements of some nutrients taken regu- 
 larly in large amounts are harmful. Daily vita- 
 min and mineral supplements at or below 
 the Recommended Dietary Allowances are 
 considered safe, but are usually not needed 
 by people who eat the variety of foods 
 depicted in the Food Guide Pyramid. 
 
FIGURE 2* 
 
 READY-TO-EAT CEREAL 
 
 Nutrition Facts 
 
 Serving Size 3/4 cup (30g/1 .1 oz) 
 Servings Per Package 1 1 
 
 Amount 
 Pbt Serving 
 
 Cereal 
 
 Cereal with 
 
 1/2 cup 
 
 Vitamins A&D 
 
 skim milk 
 
 Calories 
 
 120 
 
 160 
 
 Calories from Fat 
 
 15 
 
 15 
 
 % Daily Value** 
 
 Total Fat 2g* 
 
 3% 
 
 3% 
 
 Saturated Fat 1g 
 
 5% 
 
 5% 
 
 Cholesterol Omg 
 
 0% 
 
 0% 
 
 Sodium 21 Omg 
 
 9% 
 
 11% 
 
 Potassium 45mg 
 
 1% 
 
 7% 
 
 Total Carbohydrate 24g 
 
 8% 
 
 10% 
 
 Dietary Fiber 1g 
 
 4% 
 
 4% 
 
 Sugars 9g 
 
 Protein 2g 
 
 Vitamin A 
 
 15% 
 
 20% 
 
 Vitamin C 
 
 25% 
 
 25% 
 
 Calcium 
 
 0% 
 
 15% 
 
 Iron 
 
 25% 
 
 25% 
 
 Vitamin D 
 
 10% 
 
 25% 
 
 Thiamin 
 
 25% 
 
 30% 
 
 Riboflavin 
 
 25% 
 
 35% 
 
 Niacin 
 
 25% 
 
 25% 
 
 Vitamin B 6 
 
 25% 
 
 25% 
 
 Folate 
 
 25% 
 
 25% 
 
 Phosphorus 
 
 2% 
 
 15% 
 
 •Amount in cereal. One half cup of skim milk contributes an addi- 
 tional 65mg sodium, 6g total carbohydrate (6g sugars), and 
 4g protein. 
 
 ** Percent Daily Values are based on a 2,000 calorie diet. Your daily 
 values may be higher or lower depending on your calorie needs: 
 
 Calories 2,000 2,500 
 
 Total Fat Less than 
 Sat Fat Less than 
 
 Cholesterol Less than 
 
 Sodium Less than 
 
 Potassium 
 
 Total Carbohydrate 
 Dietary Fiber 
 
 65g 
 
 20g 
 
 300mg 
 
 2,400mg 
 
 3,500mg 
 
 300g 
 
 25g 
 
 80g 
 
 25g 
 
 300mg 
 
 2,400mg 
 
 3,500mg 
 
 37Sg 
 
 30g 
 
 Ingredients: Corn, sugar, whole oats, almonds, partially hydrogenated 
 palm kernel oil, high fructose com syrup, whole wheat, brown sugar, 
 nonfat dry milk, com syrup, salt, rice, butter flavor with other natural 
 and artifical flavors, partially hydrogenated cottonseed and soybean 
 oils, modified com starch, glycerin, butter oil, soy lec ithin, 
 esters of fatty acids, malt flavor, guar gum, as 
 niacinamide, iron, pyridoxine hydrochloride (vitamin I 
 (vitamin B^), vitamin A palmrtate (protected with BHT), thiamin 
 hydrochtonde (vitamin Bi), folk: acid, and vitamin D. 
 
 •See page 28 for discussion of Daily Value. 
 
 © 
 
FIGURE 2 CONTINUED 
 
 LOWFATMILK 
 
 Nutrition Facts 
 
 Serving Size 8 fl oz (240 ml) 
 Servings Per Container 8 
 
 Amount Per Serving 
 
 Calories 100 Calories from Fat 20 
 
 % Daily Value* 
 
 Total Fat 2.5g 
 
 4% 
 
 Saturated Fat 1 .5g 
 
 8% 
 
 Cholesterol 10mg 
 
 3% 
 
 Sodium 130mg 
 
 5% 
 
 Total Carbohydrate I2g 4% 
 
 Dietary Fiber Og 
 
 0% 
 
 Sugars 11g 
 
 Protein 8g 
 
 Vitamin A 10% • 
 
 Vitamin C 4% 
 
 Calcium 30% • 
 
 Iron 0% 
 
 Vitamin D 25% 
 
 Percent Daily Values are based on a 2,000 
 
 calorie diet. Your daily values may be higher 
 
 or lower depending on your calorie needs: 
 
 Calories 2,000 
 
 2,500 
 
 Total Fat Less than 65g 
 
 80g 
 
 Sat Fat Less than 20g 
 
 25g 
 
 Cholesterol Less than 300mg 
 
 300mg 
 
 Sodium Less than 2,400mg 
 
 2,400mg 
 
 Total Carbohydrate 300g 
 
 375g 
 
 Dietary Fiber 25g 
 
 30g 
 
 Ingredients: Lowfat milk, vitamin A palmitate, 
 vitamin D3. 
 
 © 
 
Sometimes supplements are needed to meet 
 specific nutrient requirements. For example, 
 older people and others with little exposure 
 to sunlight may need a vitamin D supple- 
 ment. Women of childbearing age may 
 reduce the risk of certain birth defects by 
 consuming folate-rich foods or folic acid sup- 
 plements. Iron supplements are recom- 
 mended for pregnant women. However, 
 because foods contain many nutrients and 
 other substances that promote health, the use 
 of supplements cannot substitute for proper 
 food choices. 
 
 ADVICE FOR TODAY 
 
 Enjoy eating a variety of foods. Get the many 
 nutrients your body needs by choosing 
 among the varied foods you enjoy from 
 these groups: grain products, vegetables, 
 fruits, milk and milk products, protein-rich 
 plant foods (beans, nuts), and protein-rich 
 animal foods (lean meat, poultry, fish, and 
 eggs). Remember to choose lean and lowfat 
 foods and beverages most often. Many foods 
 you eat contain servings from more than one 
 food group. For example, soups and stews 
 may contain meat, beans, noodles, and 
 vegetables. 
 
Balance the food you eat 
 with physical activity- 
 maintain or improve 
 your weight 
 
 Many Americans gain weight in adult- 
 hood, increasing their risk for high 
 blood pressure, heart disease, stroke, dia- 
 betes, certain types of cancer, arthritis, 
 breathing problems, and other illness. 
 Therefore, most adults should not gain 
 weight. If you are overweight and have one 
 of these problems, you should try to lose 
 weight, or at the very least, not gain weight. 
 If you are uncertain about your risk of devel- 
 oping a problem associated with overweight, 
 you should consult a health professional. 
 
 How to maintain your weight 
 
 In order to stay at the same body weight, 
 people must balance the amount of calories 
 in the foods and drinks they consume with 
 the amount of calories the body uses. 
 Physical activity is an important way to use 
 food energy. Most Americans spend much of 
 their working day in activities that require 
 little energy. In addition, many Americans of 
 all ages now spend a lot of leisure time each 
 day being inactive, for example, watching 
 television or working at a computer. To burn 
 calories, devote less time to sedentary activi- 
 ties like sitting. Spend more time in activities 
 like walking to the store or around the block. 
 Use stairs rather than elevators. Less seden- 
 tary activity and more vigorous activity may 
 help you reduce body fat and disease risk. 
 Try to do 30 minutes or more of moderate 
 physical activity on most— preferably all- 
 days of the week (box 5). 
 
 © 
 
TO INCREASE CALORIE EXPENDITURE BY 
 PHYSICAL ACTIVITY 
 
 Remember to accumulate 30 minutes or 
 more of moderate physical activity on 
 most— preferably all— days of the week. 
 
 Examples of moderate physical 
 activities for healthy U.S. adults 
 
 walking briskly (3—4 miles per hour) 
 
 conditioning or general calisthenics 
 
 home care, general cleaning 
 
 racket sports such as table tennis 
 
 mowing lawn, power mower 
 
 golf— pulling cart or carrying clubs 
 
 home repair, painting 
 
 fishing, standing casting 
 
 jogging 
 
 swimming (moderate effort) 
 
 cycling, moderate speed (^ 10 miles per hour) 
 
 gardening 
 
 canoeing leisurely (2.0-3-9 miles per hour) 
 
 dancing 
 
 Source: Adapted from Pate, et al.. Journal of the 
 American Medical Association. 1995. Vol. 2~3. p. 404. 
 
 The kinds and amounts of food people eat 
 affect their ability* to maintain weight. High- 
 fat foods contain more calories per serving 
 than other foods and may increase the likeli- 
 hood of weight gain. However, even when 
 people eat less high-fat food, they still can 
 gain weight from eating too much of foods 
 high in starch, sugars, or protein. Eat a 
 variety of foods, emphasizing pasta, rice. 
 bread, and other whole-grain foods as well 
 as fruits and vegetables. These foods are 
 filling, but lower in calories than foods rich 
 in fats or oils. 
 
 © 
 
The pattern of eating may also be important. 
 Snacks provide a large percentage of daily 
 calories for many Americans. Unless nutri- 
 tious snacks are part of the daily meal plan, 
 snacking may lead to weight gain. A pattern 
 of frequent binge-eating, with or without 
 alternating periods of food restriction, may 
 also contribute to weight problems. 
 
 Maintaining weight is equally important for 
 older people who begin to lose weight as 
 they age. Some of the weight that is lost is 
 muscle. Maintaining muscle through regular 
 activity helps to keep older people feeling 
 well and helps to reduce the risk of falls and 
 fractures. 
 
 How to evaluate your body weight 
 
 Healthy weight ranges for adult men and 
 women of all ages are shown in figure 3. See 
 where your weight falls on the chart for peo- 
 ple of your height. The health risks due to 
 excess weight appear to be the same for 
 older as for younger adults. Weight ranges 
 are shown in the chart because people of the 
 same height may have equal amounts of 
 body fat but different amounts of muscle and 
 bone. However, the ranges do not mean that 
 it is healthy to gain weight, even within the 
 same weight range. The higher weights in 
 the healthy weight range apply to people 
 with more muscle and bone. 
 
 Weights above the healthy weight range are 
 less healthy for most people. The further you 
 are above the healthy weight range for your 
 height, the higher your weight-related risk 
 (figure 3). Weights slightly below the range 
 may be healthy for some people but are 
 sometimes the result of health problems, 
 especially when weight loss is unintentional. 
 
 o 
 

 
 FIGURE 3 
 
 ARE YOU OVERWEIGHT? 
 
 Height* 
 
 6' 6" 
 
 
 6' 5" 
 
 
 
 
 
 
 
 
 
 
 6' 4" 
 
 
 
 
 
 
 
 
 
 6' 3" 
 
 
 
 
 
 
 
 
 
 6' 2" 
 
 
 
 
 
 
 
 
 
 6' 1" 
 
 
 
 
 
 
 
 
 6'0" 
 
 
 
 
 
 
 m & $. 
 
 5' 1 1 " 
 
 
 
 
 
 A. 
 
 f & r£ 
 
 5' 1 0" 
 
 
 
 
 
 * 
 
 
 
 
 
 
 
 
 i 
 
 s 
 
 
 
 
 5' 8" 
 
 
 
 
 & 
 
 
 
 
 
 5' 7" 
 
 
 
 
 •^ 
 
 
 
 
 
 5' 6" 
 
 
 
 
 ^ 
 
 
 
 
 
 
 
 
 
 A? 
 
 
 
 
 
 5' 4" 
 
 
 
 
 ^ 
 
 
 
 
 
 5' 3" 
 
 
 
 ^ 
 
 ^ 
 
 
 
 
 
 5' 2" 
 
 
 
 •5 
 
 
 
 
 
 
 5' 1" 
 
 
 
 
 
 
 
 
 
 5' 0" 
 
 
 
 
 
 
 
 
 
 4' 1 1 " 
 
 
 
 
 
 
 
 
 
 4'10"- 
 
 
 
 
 
 
 
 
 
 50 75 100 
 Pounds t 
 
 125 
 
 150 
 
 175 
 
 200 
 
 225 
 
 250 
 
 * Without shoes. 
 
 * Without clothes. The higher weights apply to peo- 
 ple with more muscle and bone, such as many men. 
 
 Source: Report of the Dietary Guidelines Advisory 
 Committee on the Dietary Guidelines for Americans, 
 1995, pages 23-24. 
 
 Location of body fat 
 
 Research suggests that the location of body 
 fat also is an important factor in health risks 
 for adults. Excess fat in the abdomen (stom- 
 ach area) is a greater health risk than excess 
 fat in the hips and thighs. Extra fat in the 
 abdomen is linked to high blood pressure, 
 diabetes, early heart disease, and certain 
 types of cancer. Smoking and too much alco- 
 hol increase abdominal fat and the risk for 
 diseases related to obesity. Vigorous exercise 
 helps to reduce abdominal fat and decrease 
 the risk for these diseases. The easiest way to 
 check your body fat distribution is to 
 measure around your waistline with a tape 
 measure and compare this with the measure 
 around your hips or buttocks to see if your 
 abdomen is larger. If you are in doubt, you 
 may wish to seek advice from a health 
 professional. 
 
 © 
 
Problems with excessive thinness 
 
 Being too thin can occur with anorexia 
 nervosa, other eating disorders, or loss of 
 appetite, and is linked to menstrual irregular- 
 ity and osteoporosis in women, and greater 
 risk of early death in both women and men. 
 Many people— especially women— are con- 
 cerned about body weight, even when their 
 weight is normal. Excessive concern about 
 weight may cause or lead to such unhealthy 
 behaviors as excessive exercise, self- induced 
 vomiting, and the abuse of laxatives or other 
 medications. These practices may only 
 worsen the concern about weight. If you lose 
 weight suddenly or for unknown reasons, 
 see a physician. Unexplained weight loss 
 may be an early clue to a health problem. 
 
 If you need to lose weight 
 
 You do not need to lose weight if your 
 weight is already within the healthy range in 
 the figure, if you have gained less than 
 10 pounds since you reached your adult 
 height, and if you are otherwise healthy. If 
 you are overweight and have excess abdomi- 
 nal fat, a weight-related medical problem, or 
 a family history of such problems, you need 
 to lose weight. Healthy diets and exercise 
 can help people maintain a healthy weight, 
 and may also help them lose weight. It is 
 important to recognize that overweight is a 
 chronic condition which can only be con- 
 trolled with long-term changes. To reduce 
 caloric intake, eat less fat and control portion 
 sizes (box 6). If you are not physically active, 
 spend less time in sedentary activities such as 
 watching television, and be more active 
 throughout the day. As people lose weight, 
 the body becomes more efficient at using 
 energy and the rate of weight loss may 
 decrease. Increased physical activity will help 
 you to continue losing weight and to avoid 
 gaining it back (box 5). 
 
 © 
 
TO DECREASE CALORIE INTAKE 
 
 • Eat a variety of foods that are low in 
 calories and high in nutrients— check the 
 Nutrition Facts Label. 
 
 • Eat less fat and fewer high-fat foods. 
 
 • Eat smaller portions and limit second 
 helpings of foods high in fat and 
 calories. 
 
 • Eat more vegetables and fruits without 
 fats and sugars added in preparation or 
 at the table. 
 
 • Eat pasta, rice, breads, and cereals with- 
 out fats and sugars added in preparation 
 or at the table. 
 
 • Eat less sugars and fewer sweets (like 
 candy, cookies, cakes, soda). 
 
 • Drink less or no alcohol. 
 
 Many people are not sure how much weight 
 they should lose. Weight loss of only 5-10 
 percent of body weight may improve many 
 of the problems associated with overweight, 
 such as high blood pressure and diabetes. 
 Even a smaller weight loss can make a differ- 
 ence. If you are trying to lose weight, do so 
 slowly and steadily. A generally safe rate is 
 1/2-1 pound a week until you reach your 
 goal. Avoid crash weight-loss diets that 
 severely restrict calories or the variety of 
 foods. Extreme approaches to weight loss, 
 such as self-induced vomiting or the use of 
 laxatives, amphetamines, or diuretics, are 
 not appropriate and can be dangerous to 
 your health. 
 
 ^ 
 
Weight regulation in children 
 
 Children need enough food for proper 
 growth. To promote growth and develop- 
 ment and prevent overweight, teach children 
 to eat grain products; vegetables and fruits; 
 lowfat milk products or other calcium-rich 
 foods; beans, lean meat, poultry, fish or 
 other protein-rich foods; and to participate in 
 vigorous activity. Limiting television time and 
 encouraging children to play actively in a 
 safe environment are helpful steps. Although 
 limiting fat intake may help to prevent excess 
 weight gain in children, fat should not be 
 restricted for children younger than 2 years 
 of age. Helping overweight children to 
 achieve a healthy weight along with normal 
 growth requires more caution. Modest reduc- 
 tions in dietary fat, such as the use of lowfat 
 milk rather than whole milk, are not haz- 
 ardous. However, major efforts to change a 
 child's diet should be accompanied by moni- 
 toring of growth by a health professional at 
 regular intervals. 
 
 ADVICE FOR TODAY 
 
 Try to maintain your body weight by balanc- 
 ing what you eat with physical activity. If 
 you are sedentary, try to become more 
 active. If you are already very active, try to 
 continue the same level of activity as you 
 age. More physical activity is better than less, 
 and any is better than none. If your weight is 
 not in the healthy range, try to reduce health 
 risks through better eating and exercise 
 habits. Take steps to keep your weight 
 within the healthy range (neither too high 
 nor too low). Have children's heights and 
 weights checked regularly by a health 
 professional. 
 
 © 
 
Choose a diet with 
 
 plenty of grain products, 
 
 vegetables, and fruits 
 
 Grain products, vegetables, and fruits are 
 key parts of a varied diet. They are 
 emphasized in this guideline because they 
 provide vitamins, minerals, complex carbo- 
 hydrates (starch and dietary fiber), and other 
 substances that are important for good 
 health. They are also generally low in fat, 
 depending on how they are prepared and 
 what is added to them at the table. Most 
 Americans of all ages eat fewer than the 
 recommended number of servings of grain 
 products, vegetables, and fruits, even though 
 consumption of these foods is associated 
 with a substantially lower risk for many 
 chronic diseases, including certain types 
 of cancer. 
 
 Most of the calories in your diet should come 
 from grain products, vegetables, and fruits 
 
 These include grain products high in com- 
 plex carbohydrates— breads, cereals, pasta, 
 rice— found at the base of the Food Guide 
 Pyramid, as well as vegetables such as pota- 
 toes and corn. Dry beans (like pinto, navy, 
 kidney, and black beans) are included in the 
 meat and beans group of the Pyramid, but 
 they can count as servings of vegetables 
 instead of meat alternatives. 
 
 Plant foods provide fiber 
 
 Fiber is found only in plant foods like 
 whole-grain breads and cereals, beans and 
 peas, and other vegetables and fruits. 
 Because there are different types of fiber in 
 foods, choose a variety of foods daily. Eating 
 a variety of fiber-containing plant foods is 
 important for proper bowel function, can 
 reduce symptoms of chronic constipation, 
 
 ffi 
 
diverticular disease, and hemorrhoids, and 
 may lower the risk for heart disease and 
 some cancers. However, some of the health 
 benefits associated with a high-fiber diet may 
 come from other components present in 
 these foods, not just from fiber itself. For this 
 reason, fiber is best obtained from foods 
 rather than supplements. 
 
 Plant foods provide a variety of vitamins and 
 minerals essential for health 
 
 Most fruits and vegetables are naturally low 
 in fat and provide many essential nutrients 
 and other food components important for 
 health. These foods are excellent sources 
 of vitamin C, vitamin B6, carotenoids, 
 including those which form vitamin A (box 
 7), and folate (box 8). The antioxidant 
 nutrients found in plant foods (e.g., vitamin 
 C, carotenoids, vitamin E, and certain 
 minerals) are presently of great interest to 
 scientists and the public because of their 
 potentially beneficial role in reducing the 
 risk for cancer and certain other chronic 
 diseases. Scientists are also trying to 
 determine if other substances in plant foods 
 protect against cancer. 
 
 SOME GOOD SOURCES OF 
 CAROTENOIDS* 
 
 • Dark-green leafy vegetables (such as 
 spinach, collards, kale, mustard greens, 
 turnip greens), broccoli, carrots, 
 pumpkin and calabasa, red pepper, 
 sweet potatoes, and tomatoes 
 
 • Fruits like mango, papaya, cantaloupe 
 
 • Does not include complete list of examples. You 
 can obtain additional information from "Good 
 Sources of Nutrients," USDA, January 1990. Also 
 read food labels for brand-specific information. 
 
 ffi 
 
Folate, also called folic acid, is a B vitamin 
 that, among its many functions, reduces the 
 risk of a serious type of birth defect (box 8). 
 Minerals such as potassium, found in a wide 
 variety of vegetables and fruits, and calcium, 
 found in certain vegetables, may help reduce 
 the risk for high blood pressure (see pages 
 10 and 37). 
 
 The availability of fresh fruits and vegetables 
 varies by season and region of the country, 
 but frozen and canned fruits and vegetables 
 ensure a plentiful supply of these healthful 
 foods throughout the year. Read the Nutrition 
 Facts Label to help choose foods that are rich 
 in carbohydrates, fiber, and nutrients, and 
 low in fat and sodium. 
 
 SOME GOOD SOURCES OF FOLATE* 
 
 • Dry beans (like red beans, navy beans, 
 and soybeans), lentils, chickpeas, 
 cow peas, and peanuts 
 
 • Many vegetables, especially leafy greens 
 (spinach, cabbage, brussels sprouts, 
 romaine, looseleaf lettuce), peas, okra, 
 sweet corn, beets, and broccoli 
 
 • Fruits such as blackberries, boysen- 
 berries, kiwifruit, oranges, plantains, 
 strawberries, orange juice, and 
 pineapple juice 
 
 • Does not include complete list of examples. 
 You can obtain additional information from "Good 
 Sources of Nutrients," USDA, January 1990. The 
 Nutrition Facts Label may also provide brand-spe- 
 cific information on this nutrient. 
 
 © 
 
niij 
 
 FOR A DIET WITH PLENTY OF GRAIN 
 PRODUCTS, VEGETABLES, AND FRUITS, 
 EAT DAILY— 
 
 6-11 servings* of grain products 
 (breads, cereals, pasta, and rice) 
 
 • Eat products made from a variety of 
 whole grains, such as wheat, rice, oats, 
 corn, and barley. 
 
 • Eat several servings of whole-grain 
 breads and cereals daily. 
 
 • Prepare and serve grain products with 
 little or no fats and sugars. 
 
 3—5 servings* of various vegetables and 
 vegetable juices 
 
 • Choose dark-green leafy and 
 deep-yellow vegetables often. 
 
 • Eat dry beans, peas, and lentils often. 
 
 • Eat starchy vegetables, such as potatoes 
 and corn. 
 
 • Prepare and serve vegetables with little 
 or no fats. 
 
 2-4 servings* of various fruits and 
 fruit juices 
 
 • Choose citrus fruits or juices, melons, or 
 berries regularly. 
 
 • Eat fruits as desserts or snacks. 
 
 • Drink fruit juices. 
 
 • Prepare and serve fruits with little or 
 no added sugars. 
 
 • See box 2, page 7, for what counts as a serving. 
 
 Advice for today 
 
 Eat more grain products (breads, cereals, 
 pasta, and rice), vegetables, and fruits. Eat 
 dry beans, lentils, and peas more often. 
 Increase your fiber intake by eating more 
 of a variety of whole grains, whole-grain 
 products, dry beans, fiber-rich vegetables 
 and fruits such as carrots, corn, peas, 
 pears, and berries (box 9). 
 
 © 
 
Choose a diet low in fat, 
 
 saturated fat, and 
 
 cholesterol 
 
 Some dietary fat is needed for good health. 
 Fats supply energy and essential fatty 
 acids and promote absorption of the fat-solu- 
 ble vitamins A, D, E, and K. Most people are 
 aware that high levels of saturated fat and 
 cholesterol in the diet are linked to increased 
 blood cholesterol levels and a greater risk for 
 heart disease. More Americans are now eat- 
 ing less fat, saturated fat, and cholesterol-rich 
 foods than in the recent past, and fewer peo- 
 ple are dying from the most common form of 
 heart disease. Still, many people continue to 
 eat high-fat diets, the number of overweight 
 people has increased, and the risk of heart 
 disease and certain cancers (also linked to fat 
 intake) remains high. This guideline empha- 
 sizes the continued importance of choosing a 
 diet with less total fat, saturated fat, and 
 cholesterol. 
 
 Foods high in fat should be used sparingly 
 
 Some foods and food groups in the Food 
 Guide Pyramid are higher in fat than others. 
 Fats and oils, and some types of desserts and 
 snack foods that contain fat provide calories 
 but few nutrients. Many foods in the milk 
 group and in the meat and beans group 
 (which includes eggs and nuts, as well as 
 meat, poultry, and fish) are also high in fat, 
 as are some processed foods in the grain 
 group. Choosing lower fat options among 
 these foods allows you to eat the recom- 
 mended servings from these groups and 
 increase the amount and variety of grain 
 products, fruits, and vegetables in your diet 
 without going over your calorie needs. 
 
 ffi 
 
Choose a diet low in fat 
 
 Fat, whether from plant or animal sources, 
 contains more than twice the number of 
 calories of an equal amount of carbohydrate 
 or protein. Choose a diet that provides no 
 more than 30 percent of total calories from 
 fat. The upper limit on the grams of fat in 
 your diet will depend on the calories you 
 need (box 10). Cutting back on fat can help 
 you consume fewer calories. For example, at 
 2,000 calories per day, the suggested upper 
 limit of calories from fat is about 600 calories. 
 Sixty-five grams of fat contribute about 600 
 calories (65 grams of fat x 9 calories per 
 gram = about 600 calories). On the Nutrition 
 Facts Label, 65 grams of fat is the Daily Value 
 for a 2,000-calorie intake (figure 4). 
 
 MAXIMUM TOTAL FAT INTAKE AT 
 DIFFERENT CALORIE LEVELS 
 
 Calories 1,600 2,200 
 
 Total fat 53 73 
 
 (grams) 
 
 2,800 
 93 
 
 © 
 
FIGURE 4 
 
 COOKIES 
 
 r— C 
 
 Serving Size 
 
 reflects the 
 amount 
 typically eaten 
 by many 
 people. 
 
 The list of 
 nutrients 
 covers 
 those most 
 important 
 to the 
 health of 
 today's 
 consumers 
 
 Nutrition Facts 
 
 Serving Size 3 cookies (34g/1 .2 oz) 
 Servings Per Container About 5 
 
 Amount Per Serving 
 
 Calories 180 Calories from Fat 90 
 
 % Daily V alue* 
 
 Total Fat 10g 
 
 15% 
 
 Saturated Fat 3.5g 
 
 18% 
 
 Polyunsaturated Fat 1g 
 
 Monounsaturated Fat 5g 
 
 Cholesterol 10mg 
 
 3% 
 
 Sodium 80mg 
 
 3% 
 
 Total Carbohydrate 21 g 
 
 7% 
 
 Dietary Fiber 1g 
 
 4% 
 
 Sugars 11g 
 
 Protein 2g 
 
 Vitamin A 0% • Vitamin C 0% 
 
 Calcium 0% 
 
 Iron 4% 
 
 Thiamin 6% • Riboflavin 4% 
 
 Niacin 4% 
 
 • Percent Daily Values are based on a 2,000 
 calorie diet. Your daily values may be higher 
 or lower depending on your calorie needs: 
 Calories 2,000 2,500 
 
 Total Fat Less than 65g 80g 
 
 Sat Fat Less than 20g 25g 
 
 Cholesterol Less than 300mg 300mg 
 
 Sodium Less than 2,400mg 2,400mg 
 
 Total Carbohydrate 300g 375g 
 
 Dietary Fiber 25g 30g 
 
 Ingredients: Unbleached enriched wheat flour 
 [flour, niacin, reduced iron, thiamin mononitrate 
 (vitamin Bi)], sweet chocolate (sugar, chocolate 
 liquor, cocoa butter, soy lecithin added as an 
 emulsifier, vanilla extract), sugar, partially hydro- 
 genated vegetable shortening (soybean, 
 cottonseed and/or canola oils), nonfat milk, 
 whole eggs, cornstarch, egg whites, salt, vanilla 
 extract, baking soda, and soy lecithin. 
 
 1 
 
 Calories from 
 
 Fat are now 
 
 shown on the 
 label to help 
 consumers 
 meet dietary 
 guidelines that 
 recommend 
 people get no 
 more than 30 
 percent of the 
 calories in their 
 overall diet from 
 fat. 
 
 % Daily Value 
 
 (DV) shows 
 how a food in 
 the specified 
 serving size fits 
 into the overall 
 daily diet. By 
 using the %DV 
 you can easily 
 determine 
 whether a food 
 contributes a lot 
 or a little of a 
 particular 
 nutrient. And 
 you can 
 compare 
 different foods 
 with no need to 
 do any 
 calculations. 
 
 Choose a diet low in saturated fat 
 
 Fats contain both saturated and unsaturated 
 (monounsaturated and polyunsaturated) fatty 
 acids. Saturated fat raises blood cholesterol 
 more than other forms of fat. Reducing satu- 
 rated fat to less than 10 percent of calories 
 will help you lower your blood cholesterol 
 level. The fats from meat, milk, and milk 
 products are the main sources of saturated 
 fats in most diets. Many bakery products are 
 also sources of saturated fats. Vegetable oils 
 
 © 
 
supply smaller amounts of saturated fat. On 
 the Nutrition Facts Label, 20 grams of satu- 
 rated fat (9 percent of caloric intake) is the 
 Daily Value for a 2,000-calorie diet (figure 4). 
 
 Monounsaturated and polyunsaturated fat. 
 Olive and canola oils are particularly high in 
 monounsaturated fats; most other vegetable 
 oils, nuts, and high-fat fish are good sources 
 of polyunsaturated fats. Both kinds of unsat- 
 urated fats reduce blood cholesterol when 
 they replace saturated fats in the diet. The 
 fats in most fish are low in saturated fatty 
 acids and contain a certain type of polyunsat- 
 urated fatty acid (omega-3) that is under 
 study because of a possible association with 
 a decreased risk for heart disease in certain 
 people. Remember that the total fat in the 
 diet should be consumed at a moderate 
 level— that is, no more than 30 percent of 
 calories. Mono- and polyunsaturated fat 
 sources should replace saturated fats within 
 this limit. 
 
 Partially hydrogenated vegetable oils, such as 
 those used in many margarines and shorten- 
 ings, contain a particular form of unsaturated 
 fat known as trans-fatty acids that may raise 
 blood cholesterol levels, although not as 
 much as saturated fat. 
 
 ^ 
 
Choose a diet low in cholesterol 
 
 The body makes the cholesterol it requires. 
 In addition, cholesterol is obtained from 
 food. Dietary cholesterol comes from animal 
 sources such as egg yolks, meat (especially 
 organ meats such as liver), poultry, fish, and 
 higher fat milk products. Many of these foods 
 are also high in saturated fats. Choosing 
 foods with less cholesterol and saturated fat 
 will help lower your blood cholesterol levels 
 (box 11). The Nutrition Facts Label lists the 
 Daily Value for cholesterol as 300 mg. You 
 can keep your cholesterol intake at this level 
 or lower by eating more grain products, veg- 
 etables and fruits, and by limiting intake of 
 high cholesterol foods. 
 
 Advice for children 
 
 Advice in the previous sections does not 
 apply to infants and toddlers below the age 
 of 2 years. After that age, children should 
 gradually adopt a diet that, by about 5 years 
 of age, contains no more than 30 percent of 
 calories from fat. As they begin to consume 
 fewer calories from fat, children should 
 replace these calories by eating more grain 
 products, fruits, vegetables, and lowfat milk 
 products or other calcium-rich foods, and 
 beans, lean meat, poultry, fish, or other 
 protein-rich foods. 
 
 Q 
 
FOR A DIET LOW IN FAT, SATURATED FAT, 
 AND CHOLESTEROL 
 
 Fats and Oils 
 
 • Use fats and oils sparingly in cooking 
 and at the table. 
 
 • Use small amounts of salad dressings 
 and spreads such as butter, margarine, 
 and mayonnaise. Consider using lowfat 
 or fat-free dressings for salads. 
 
 • Choose vegetable oils and soft mar- 
 garines most often because they are 
 lower in saturated fat than solid shorten- 
 ings and animal fats, even though their 
 caloric content is the same. 
 
 • Check the Nutrition Facts Label to see 
 how much fat and saturated fat are in a 
 serving; choose foods lower in fat and 
 saturated fat. 
 
 Grain Products, Vegetables, and Fruits 
 
 • Choose lowfat sauces with pasta, rice, 
 and potatoes. 
 
 • Use as little fat as possible to cook 
 vegetables and grain products. 
 
 • Season with herbs, spices, lemon juice, 
 and fat-free or lowfat salad dressings. 
 
 Meat, Poultry, Fish, Eggs, Beans, and Nuts 
 
 • Choose two to three servings of lean fish, 
 poultry, meats, or other protein-rich 
 foods, such as beans, daily. Use meats 
 labeled "lean" or "extra lean." Trim fat 
 from meat; take skin off poultry. (Three 
 ounces of cooked lean beef or chicken 
 without skin— a piece the size of a deck 
 of cards— provides about 6 grams of fat; a 
 piece of chicken with skin or untrimmed 
 meat of that size may have as much as 
 twice this amount of fat.) Most beans and 
 bean products are almost fat-free and are 
 a good source of protein and fiber. 
 
 • Limit intake of high-fat processed meats 
 such as sausages, salami, and other cold 
 
 © 
 
BOX 11, CONTINUED 
 
 cuts; choose lower fat varieties by 
 reading the Nutrition Facts Label. 
 
 • Limit the intake of organ meats (three 
 ounces of cooked chicken liver have about 
 540 mg of cholesterol); use egg yolks in 
 moderation (one egg yolk has about 215 
 mg of cholesterol). Egg whites contain no 
 cholesterol and can be used freely. 
 
 Milk and Milk Products 
 
 • Choose skim or lowfat milk, fat-free or 
 lowfat yogurt, and lowfat cheese. 
 
 • Have two to three lowfat servings daily. 
 Add extra calcium to your diet without 
 added fat by choosing fat-free yogurt 
 and lowfat milk more often. [One cup of 
 skim milk has almost no fat, 1 cup of 1 
 percent milk has 2.5 grams of fat, 1 cup 
 of 2 percent milk has 5 grams (one tea- 
 spoon) of fat, and 1 cup of whole milk 
 has 8 grams of fat.] If you do not con- 
 sume foods from this group, eat other 
 calcium-rich foods (box 3, page 10). 
 
 Advice for today 
 
 To reduce your intake of fat, saturated fat, 
 and cholesterol, follow these recommenda- 
 tions, as illustrated in the Food Guide 
 Pyramid, which apply to diets consumed 
 over several days and not to single meals 
 or foods. 
 
 • Use fats and oils sparingly. 
 
 • Use the Nutrition Facts Label to help you 
 choose foods lower in fat, saturated fat, 
 and cholesterol. 
 
 • Eat plenty of grain products, vegetables, 
 and fruits. 
 
 • Choose lowfat milk products, lean meats, 
 fish, poultry, beans, and peas to get essen- 
 tial nutrients without substantially increas- 
 ing calorie and saturated fat intakes. 
 
 ^% 
 
Choose a diet moderate 
 in sugars 
 
 Sugars come in many forms 
 
 Sugars are carbohydrates. Dietary carbohy- 
 drates also include the complex carbohy- 
 drates starch and fiber. During digestion all 
 carbohydrates except fiber break down into 
 sugars. Sugars and starches occur naturally in 
 many foods that also supply other nutrients. 
 Examples of these foods include milk, fruits, 
 some vegetables, breads, cereals, and grains. 
 Americans eat sugars in many forms, and 
 most people like their taste. Some sugars are 
 used as natural preservatives, thickeners, and 
 baking aids in foods; they are often added to 
 foods during processing and preparation or 
 when they are eaten. The body cannot tell 
 the difference between naturally occurring 
 and added sugars because they are identical 
 chemically. 
 
 Sugars, health, and weight maintenance 
 
 Scientific evidence indicates that diets high 
 in sugars do not cause hyperactivity or 
 diabetes. The most common type of diabetes 
 occurs in overweight adults. Avoiding sugars 
 alone will not correct overweight. To lose 
 weight reduce the total amount of calories 
 from the food you eat and increase your 
 level of physical activity (see pages 19-20). 
 
 If you wish to maintain your weight when 
 you eat less fat, replace the lost calories from 
 fat with equal calories from fruits, vegetables, 
 and grain products, found in the lower half 
 of the Food Guide Pyramid. Some foods that 
 contain a lot of sugars supply calories but 
 few or no nutrients (box 12). These foods are 
 located at the top of the Pyramid. For very 
 active people with high calorie needs, sugars 
 can be an additional source of energy. 
 However, because maintaining a nutritious 
 
 ^ 
 
ON A FOOD LABEL, SUGARS INCLUDE 
 
 brown sugar 
 
 corn sweetener 
 
 corn syrup 
 
 fructose 
 
 fruit juice concentrate 
 
 glucose (dextrose) 
 
 high-fructose corn syrup 
 
 honey 
 
 invert sugar 
 
 lactose 
 
 maltose 
 
 molasses 
 
 raw sugar 
 
 [table] sugar (sucrose) 
 
 syrup 
 
 A food is likely to be high in sugars if one 
 of the above terms appears first or second 
 in the ingredients list, or if several of them 
 are listed. 
 
 diet and a healthy weight is very important, 
 sugars should be used in moderation by 
 most healthy people and sparingly by people 
 with low calorie needs. This guideline cau- 
 tions about eating sugars in large amounts 
 and about frequent snacks of foods and bev- 
 erages containing sugars that supply unnec- 
 essary calories and few nutrients. 
 
 Sugar substitutes 
 
 Sugar substitutes such as sorbitol, saccharin, 
 and aspartame are ingredients in many 
 foods. Most sugar substitutes do not provide 
 significant calories and therefore may be use- 
 ful in the diets of people concerned about 
 calorie intake. Foods containing sugar substi- 
 tutes, however, may not always be lower in 
 calories than similar products that contain 
 sugars. Unless you reduce the total calories 
 
 © 
 
FOR HEALTHIER TEETH AND GUMS 
 
 • Eat fewer foods containing sugars and 
 starches between meals. 
 
 • Brush and floss teeth regularly. 
 
 • Use a fluoride toothpaste. 
 
 • Ask your dentist or doctor about the 
 need for supplemental fluoride, 
 especially for children. 
 
 you eat, the use of sugar substitutes will not 
 cause you to lose weight. 
 
 Sugars and dental caries 
 
 Both sugars and starches can promote tooth 
 decay. The more often you eat foods that 
 contain sugars and starches, and the longer 
 these foods are in your mouth before you 
 brush your teeth, the greater the risk for 
 tooth decay. Thus, frequent eating of foods 
 high in sugars and starches as between-meal 
 snacks may be more harmful to your teeth 
 than eating them at meals and then brushing. 
 Regular daily dental hygiene, including 
 brushing with a fluoride toothpaste and floss- 
 ing, and an adequate intake of fluoride, 
 preferably from fluoridated water, will help 
 you prevent tooth decay (box 13). 
 
 Advice for today 
 
 Use sugars in moderation— sparingly if your 
 calorie needs are low. Avoid excessive 
 snacking, brush with a fluoride toothpaste, 
 and floss your teeth regularly. Read the 
 Nutrition Facts Label on foods you buy. The 
 food label lists the content of total carbohy- 
 drate and sugars, as well as calories. 
 
 ^ 
 
Choose a diet moderate in 
 salt and sodium 
 
 Sodium and salt are found mainly in processed 
 and prepared foods 
 
 Sodium and sodium chloride— known com- 
 monly as salt— occur naturally in foods, usu- 
 ally in small amounts. Salt and other 
 sodium-containing ingredients are often used 
 in food processing. Some people add salt 
 and salty sauces, such as soy sauce, to their 
 food at the table, but most dietary sodium or 
 salt comes from foods to which salt has 
 already been added during processing or 
 preparation. Although many people add salt 
 to enhance the taste of foods, their prefer- 
 ence may weaken with eating less salt. 
 
 Sodium is associated with high blood pressure 
 
 In the body, sodium plays an essential role in 
 regulation of fluids and blood pressure. 
 Many studies in diverse populations have 
 shown that a high sodium intake is associ- 
 ated with higher blood pressure. Most evi- 
 dence suggests that many people at risk for 
 high blood pressure reduce their chances of 
 developing this condition by consuming less 
 salt or sodium. Some questions remain, 
 partly because other factors may interact with 
 sodium to affect blood pressure. 
 
 Other factors affect blood pressure 
 
 Following other guidelines in the Dietary 
 Guidelines for Americans may also help 
 prevent high blood pressure. An important 
 example is the guideline on weight and 
 physical activity. The role of body weight in 
 blood pressure control is well documented. 
 Blood pressure increases with weight and 
 decreases when weight is reduced. The 
 guideline to consume a diet with plenty of 
 fruits and vegetables is relevant because 
 fruits and vegetables are naturally lower in 
 
 ^ 
 
sodium and fat and may help with weight 
 reduction and control. Consuming more 
 fruits and vegetables also increases potas- 
 sium intakes which may help to reduce 
 blood pressure (box 14). Increased physical 
 activity helps lower blood pressure and con- 
 trol weight. Alcohol consumption has also 
 been associated with high blood pressure. 
 Another reason to reduce salt intake is the 
 fact that high salt intakes may increase the 
 amount of calcium excreted in the urine 
 and, therefore, increase the body's need 
 for calcium. 
 
 niij 
 
 SOME GOOD SOURCES OF POTASSIUM* 
 
 • Vegetables and fruits in general, 
 especially 
 
 - potatoes and sweet potatoes 
 
 - spinach, swiss chard, broccoli, winter 
 squashes, and parsnips 
 
 - dates, bananas, cantaloupes, mangoes, 
 plantains, dried apricots, raisins, prunes, 
 orange juice, and grapefruit juice 
 
 - dry beans, peas, lentils 
 
 • Milk and yogurt are good sources of 
 potassium and have less sodium than 
 cheese; cheese has much less potassium 
 and usually has added salt. 
 
 • Does not include complete list of examples. 
 You can obtain additional information from "Good 
 Sources of Nutrients," USDA, January 1990. The 
 Nutrition Facts Label may also provide brand-spe- 
 cific information on this nutrient. 
 
 © 
 
Most Americans consume more salt than 
 is needed 
 
 Sodium has an important role in the body. 
 However, most Americans consume more 
 sodium than is needed. The Nutrition Facts 
 Label lists a Daily Value of 2,400 mg per day 
 for sodium [2,400 mg sodium per day is con- 
 tained in 6 grams of sodium chloride (salt)]. 
 In household measures, one level teaspoon 
 of salt provides about 2,300 milligrams of 
 sodium. Most people consume more than 
 this amount. 
 
 There is no way at present to tell who might 
 develop high blood pressure from eating too 
 much sodium. However, consuming less salt 
 or sodium is not harmful and can be recom- 
 mended for the healthy normal adult 
 (box 15). 
 
 ADVICE FOR TODAY 
 
 Fresh fruits and vegetables have very little 
 sodium. The food groups in the Food 
 Guide Pyramid include some foods that are 
 high in sodium and other foods that have 
 very little sodium, or can be prepared in 
 ways that add flavor without adding salt. 
 Read the Nutrition Facts Label to compare 
 and help identify foods lower in sodium 
 within each group. Use herbs and spices to 
 flavor food. Try to choose forms of foods 
 that you frequently consume that are lower 
 in sodium and salt. 
 
 © 
 
TO CONSUME LESS SALT AND SODIUM- 
 
 • Read the Nutrition Facts Label to deter- 
 mine the amount of sodium in the foods 
 you purchase. The sodium content of 
 processed foods— such as cereals, 
 breads, soups, and salad dressings— 
 often varies widely. 
 
 • Choose foods lower in sodium and ask 
 your grocer or supermarket to offer 
 more low-sodium foods. Request less 
 salt in your meals when eating out or 
 traveling. 
 
 • If you salt foods in cooking or at the 
 table, add small amounts. Learn to use 
 spices and herbs, rather than salt, to 
 enhance the flavor of food. 
 
 • When planning meals, consider that 
 fresh and most plain frozen vegetables 
 are low in sodium. 
 
 • When selecting canned foods, select 
 those prepared with reduced or no 
 sodium. 
 
 • Remember that fresh fish, poultry, and 
 meat are lower in sodium than most 
 canned and processed ones. 
 
 • Choose foods lower in sodium content. 
 Many frozen dinners, packaged mixes, 
 canned soups, and salad dressings con- 
 tain a considerable amount of sodium. 
 Remember that condiments such as soy 
 and many other sauces, pickles, and 
 olives are high in sodium. Ketchup and 
 mustard, when eaten in large amounts, 
 can also contribute significant amounts 
 of sodium to the diet. Choose lower 
 sodium varieties. 
 
 • Choose fresh fruits and vegetables as a 
 lower sodium alternative to salted snack 
 foods. 
 
 ^ 
 
If you drink alcoholic 
 
 beverages, do so in 
 
 moderation 
 
 Alcoholic beverages supply calories but 
 few or no nutrients. The alcohol in these 
 beverages has effects that are harmful when 
 consumed in excess. These effects of alcohol 
 may alter judgment and can lead to depen- 
 dency and a great many other serious health 
 problems. Alcoholic beverages have been 
 used to enhance the enjoyment of meals by 
 many societies throughout human history. If 
 adults choose to drink alcoholic beverages, 
 they should consume them only in modera- 
 tion (box 16). 
 
 Current evidence suggests that moderate 
 drinking is associated with a lower risk for 
 coronary heart disease in some individuals. 
 However, higher levels of alcohol intake 
 raise the risk for high blood pressure, stroke, 
 heart disease, certain cancers, accidents, vio- 
 lence, suicides, birth defects, and overall 
 mortality (deaths). Too much alcohol may 
 cause cirrhosis of the liver, inflammation of 
 
 WHAT IS MODERATION? 
 
 Moderation is defined as no more than 
 one drink per day for women and no 
 more than two drinks per day for men. 
 
 Count as a drink— 
 
 • 12 ounces of regular beer (150 calories) 
 
 • 5 ounces of wine (100 calories) 
 
 • 1.5 ounces of 80-proof distilled spirits 
 (100 calories) 
 
 o 
 
the pancreas, and damage to the brain and 
 heart. Heavy drinkers also are at risk of mal- 
 nutrition because alcohol contains calories 
 that may substitute for those in more nutri- 
 tious foods. 
 
 Who should not drink? 
 
 Some people should not drink alcoholic 
 beverages at all. These include: 
 
 • Children and adolescents. 
 
 • Individuals of any age who cannot restrict 
 their drinking to moderate levels. This is a 
 special concern for recovering alcoholics 
 and people whose family members have 
 alcohol problems. 
 
 • Women who are trying to conceive or who 
 are pregnant. Major birth defects, including 
 fetal alcohol syndrome, have been attrib- 
 uted to heavy drinking by the mother 
 while pregnant. While there is no conclu- 
 sive evidence that an occasional drink is 
 harmful to the fetus or to the pregnant 
 woman, a safe level of alcohol intake dur- 
 ing pregnancy has not been established. 
 
 • Individuals who plan to drive or take part 
 in activities that require attention or skill. 
 Most people retain some alcohol in the 
 blood up to 2-3 hours after a single drink. 
 
 • Individuals using prescription and over- 
 the-counter medications. Alcohol may alter 
 the effectiveness or toxicity of medicines. 
 Also, some medications may increase 
 blood alcohol levels or increase the 
 adverse effect of alcohol on the brain. 
 
 Advice for today 
 
 If you drink alcoholic beverages, do so in 
 moderation, with meals, and when consump- 
 tion does not put you or others at risk. 
 
Acknowledgments 
 
 The U.S. Department of Health and Human 
 Services and the U.S. Department of 
 Agriculture acknowledge the recommenda- 
 tions of the Dietary Guidelines Advisory 
 Committee— the basis for this edition. The 
 Committee consisted of Doris Howes 
 Calloway, Ph.D. (chair), Richard J. Havel, 
 M.D. (vice-chair), Dennis M. Bier, M.D., 
 William H. Dietz, M.D., Ph.D., Cutberto 
 Garza, M.D., Ph.D., Shiriki K. Kumanyika, 
 Ph.D., R.D., Marion Nestle, Ph.D., M.P.H., 
 Irwin H. Rosenberg, M.D., Sachiko T. St. Jeor, 
 Ph.D., R.D., Barbara O. Schneeman, Ph.D., 
 and John W. Suttie, Ph.D. The Departments 
 also acknowledge the staff work of the exec- 
 utive secretaries to the committee: Karil 
 Bialostosky, M.S., and Linda Meyers, Ph.D., 
 from HHS; Eileen Kennedy, D.Sc, R.D., and 
 Debra Reed, M.S., from USDA. 
 
 © 
 
For additional information on 
 nutrition: 
 
 • Center for Nutrition Policy and Promotion, 
 USDA, 1120 20th Street, NW, Suite 200 
 North Lobby, Washington, DC 20036. 
 
 • Food and Nutrition Information Center, 
 USDA/National Agricultural Library, Room 
 304, 10301 Baltimore Boulevard, Beltsville, 
 MD 20705-2351. 
 
 Internet address: fnic@nalusda.gov 
 
 • Cancer Information Service, Office of 
 Cancer Communications, National Cancer 
 Institute, Building 31, Room 10A16, 9000 
 Rockville Pike, Bethesda, MD 20892. 
 Internet address: icic@aspensys.com 
 
 • National Heart, Lung, and Blood Institute 
 Information Center, P.O. Box 30105, 
 Bethesda, MD 20824-0105. 
 
 • Weight-Control Information Network (WIN) 
 of the National Institute of Diabetes and 
 Digestive and Kidney Diseases, 1 WIN 
 WAY, Bethesda, MD 20892. 
 
 Internet address: winniddk@aol.com 
 
 • National Institute on Alcohol Abuse and 
 Alcoholism, 600 Executive Boulevard, Suite 
 409, Bethesda, MD 20892-7003. 
 
 • National Institute on Aging Information 
 Center, Building 31, Room 5C27, National 
 Institutes of Health, Bethesda, MD 20892. 
 
 • Office of Food Labeling, Food and Drug 
 Administration (HFS-150), 200 C Street, SW, 
 Washington, DC 20204. 
 
 • Contact your county extension home econ- 
 omist (cooperative extension system) or a 
 nutrition professional in your local public 
 health department, hospital, American Red 
 Cross, dietetic association, diabetes associa- 
 tion, heart association, or cancer society. 
 
 © 
 
UNIVERSITY OF FLORIDA 
 
 The United States Depai 
 prohibits discrimination 
 race, color, national origin, sex, religion, age, disability. 
 political beliefs, and marital or familial status. (Not all 
 prohibited bases apply to all programs.) Persons with 
 disabilities who require alternative means for commu- 
 nication of program information (Braille, large print, 
 audiotape, etc.) should contact the USDA Office of 
 Communications at 202-720-2791. 
 
 To file a complaint, write the Secretary of Agriculture, 
 U.S. Department of Agriculture, Washington, DC 20250, 
 or call 202-720-7327 (voice) or 202-720-1127 (TDD). 
 USDA is an equal opportunity employer. 
 
 December 1995 
 
Home and Garden Bulletin No. 232