Key Recommendations

The following are key recommendations from the 2005 Dietary Guidelines for Americans, a report published every 5 years by the Department of Health and Human Services and the Department of Agriculture.

• Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
• Older adults, people with dark skin, and people exposed to insufficient ultraviolet band radiation (i.e., sunlight). Consume extra vitamin D from vitamin D-fortified foods and/or supplements.
• To reduce the risk of chronic disease in adulthood: engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week
• For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
• Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance
• Consume sufficient amounts of fruits and vegetables while staying within energy needs. Two cups of fruit and 2 1/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level
• Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week
• Consume 3 or more once-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
• Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
• Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep fatty acid consumption as low as possible.

When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in fats and oils.

• Choose fiber-rich fruits, vegetables, and whole grains often
• Consume less than 2,300mg (approximately 1tsp salt) of sodium per day
• Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
• Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.