4.02 D Dietary Guidelines

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4.02D Sources for Credible
Nutrition and Fitness
Information
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4.02D
Dietary Guidelines
1
Dietary Guidelines for
Americans

Provide science-based nutrition and fitness
information for healthy lifestyles and reducing
one’s risk of chronic diseases, such as:
•
•
•
•
•
Cardiovascular disease
Type 2 diabetes
Hypertension
Osteoporosis
Certain cancers
4.02D
Dietary Guidelines
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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.
4.02D
Dietary Guidelines
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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.
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Dietary Guidelines
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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 fats
Cholesterol
• Added sugars
Salt
• Alcohol.
• Choose fiber-rich fruits, vegetables, and whole grains.
• Store, prepare, and serve foods in a clean, safe manner.
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Dietary Guidelines
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General recommendations are:

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.
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Dietary Guidelines
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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.
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Dietary Guidelines
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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.

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Dietary Guidelines
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Recommendations for specific
groups:
 People age 50 and older:
 Get Vitamin B12
 Found in fortified foods or supplements
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Dietary Guidelines
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Recommendations for specific
groups:
 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.
4.02D
Dietary Guidelines
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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.
4.02D
Dietary Guidelines
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