Dietary Guidelines for Americans

The Dietary Guidelines for Americans were written by the USDA and HHS, and were designed to prevent chronic diseases. The components are:

1. Adequate nutrients within calorie needs: Limit intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Balance eating pattern using USDA's Food Guide Pyramid.

2. Weight Management: Balance calories consumed with calories expended. To prevent gradual weight gain over time, make small decreases in intake and increase physical activity.

3. Physical activity: To reduce risk of chronic disease, at least 30 minutes of moderate intensity physical activity on most days. To manage body weight, engage in 60 minutes of moderate to vigorous activity on most days, while not exceeding caloric intake needs.

4. Consume/Choose: 2 cups fruit; 2 1/2 cups vegetables; 3 oz or more whole grains, 3 cups fat-free or low fat milk products; <10% of calories from saturated fats; <300 mg cholesterol; 20-35% calories as fat; <2300 mg sodium.

5. Food safety: Cook foods to safe temperatures. Chill perishable food promptly. Clean hands, food contact surfaces, fruits and vegetables. Do not wash or rinse meat and poultry. Separate raw, cooked, and ready-to-cook foods.