5.02D Sources for Credible
Nutrition and Fitness
Information
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3.
5.02D
Dietary Guidelines
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Dietary Guidelines for Americans
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Provide science-based nutrition and fitness information for healthy
lifestyles and reducing one’s risk of chronic diseases, such as:
•
Cardiovascular disease
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Type 2 diabetes
•
Hypertension
•
Osteoporosis
•
Certain cancers
5.02D
Dietary Guidelines
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Dietary Guidelines for Americans
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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.
Ultimate purpose is to improve the health of all Americans, two years
of age and older.
Contain strategies that give consideration to one’s food preferences,
cultural traditions, and diversity of customs.
5.02D
Dietary Guidelines
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Guidelines are established to:
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Encourage most Americans to:
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Consume only enough calories from foods and beverages.
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Make informed food choices – choose nutrient-dense foods
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Be more physically active.
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Include recommendations for:
 Americans over age two.
 Specific population groups.
 Monitoring those at risk for chronic diseases.
5.02D
Dietary Guidelines
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Key recommendations are:
Balancing Calories to Manage Weight:
Prevent and/or reduce overweight and obesity through improved eating
and physical activity.
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Control total calorie intake to manage body weight.
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Increase physical activity and reduce time spent in sedentary behaviors.
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Maintain appropriate calorie balance during each stage of life.
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5.02D
Dietary Guidelines
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Key recommendations are:
Foods and Food Components to REDUCE:
SODIUM – ages 51 and under - eat less than 2,300 mg
- age 51 and over - less than 1,500 mg
- any age who are African American OR have hypertension,
OR have diabetes, OR chronic kidney disease.
FATS - Less than 10% of calories from saturated fattyacids and replace
with monounsaturated and polyunsaturated fatty acids.
- Trans fatty acids – keep as low as possible, especially synthetic
sources and limit all other solid fats.
CHOLESTEROL – less than 300 mg per day of dietary cholesterol.
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5.02D
Dietary Guidelines
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Key recommendations are:
Foods and Food Components to REDUCE:
Calories from solid fats and added sugars.
Foods that contain refined grains, especially those that contain solid fats,
added sugars, and sodium.
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Alcohol if consumed, should be consumed in moderation –
- one drink per day for women and two drinks per day for men -and only by adults of legal drinking age.
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Dietary Guidelines
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Key recommendations are:
Foods and Food Components to INCREASE:
Fruits and vegetables!
Your variety of vegetables, especially dark-green, red and orange
vegetables, and beans and peas.
Whole grains-at least half of your grains should be whole
Increase intake of fat-free or low-fat milk and milk products.
Your variety of protein foods, including seafood, lean meats and poultry,
eggs, beans and peas, soy products, and unsalted nuts and seeds.
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5.02D
Dietary Guidelines
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Key recommendations are:
Foods and Food Components to INCREASE:
The amounts and variety of seafood consumed by choosing seafood in
place of some meat and poultry.
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Protein foods that higher in lower solid fats and oils and calories rather
than solid fats .
Oils to replace solid fats where possible.
Foods with more potassium, dietary fiber, calcium, and vitamin D.
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Dietary Guidelines
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Key recommendations are:
Building Healthy Eating Patterns:
Select an eating pattern that meets nutrient needs over time at an
appropriate calorie level.
Account for all foods and beverages consumed and assess how they fit
within a total healthy eating pattern.
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Follow food safety recommendations when preparing and eating foods to
reduce the risk of foodborne illnesses.
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Dietary Guidelines
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General recommendations are:
Physical Activity:
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Participate in regular physical activity and limit sedentary activities.
 Children ages 2–5 years – no specific recommendation, but
young children should play actively several times each day.
 Children and adolescents ages 6 years and older – 60+ minutes
of physical activity per day.
 Encourage participation in physical activities that are appropriate
for their age, are enjoyable, and offer variety.
5.02D
Dietary Guidelines
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General recommendations are:
Physical Activity:
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Participate in regular physical activity and limit sedentary activities.
 Adults 18 – 64 years – at least 150 minutes a week of moderateintensity physical activity. Include muscle-strengthening activities
2 or more days a week.
 Adults 65 years and older – Follow the adult guidelines; be as
physically active as abilities and conditions allow.
5.02D
Dietary Guidelines
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Recommendations for specific
groups:
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Women capable of
becoming pregnant:
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5.02D
Choose foods that supply
heme iron (more readily
absorbed by the body) and
enhancers of iron
absorption such as vitamin
C-rich foods.
Consume 400 mcg per day
of synthetic folic acid in
addition to food forms of
folate from a varied diet.
Dietary Guidelines
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Recommendations for specific
groups:
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Women who are pregnant or breastfeeding:
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Consume 8 – 12 ounces of seafood per week from a variety of
seafood types.
Due to methyl mercury content, limit white albacore tuna to 6
ounces per week and DO NOT eat tilefish, shark, swordfish, and
king mackerel.
If pregnant, take iron supplements as recommended by a health
care provider.
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Dietary Guidelines
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Recommendations for specific
groups:
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Individuals ages 50 years and older:
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Reduce sodium intake to 1,500 mg.
Consume foods fortified with vitamin B12, such as fortified cereals,
or dietary supplements
5.02D
Dietary Guidelines
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Recommendations for specific
groups:
Individuals who are African American,
of any age, and those who suffer with
diabetes, hypertension, or chronic
kidney disease:
Reduce sodium intake
to 1,500 mg.