Dietary Guideline Systems The Food and Agriculture Organization (FAO) and the World Health Organization (WHO) have frequently brought together scientists and experts in agriculture to address nutrition and malnutrition. Dietary guidelines offer dietary advice for the population to promote overall nutritional wellbeing. As a result, many countries have established food-based dietary guidelines. Several principles and guidelines are included here. Source: http://www.fao.org/docrep/v7700t/v7700t02.htm Energy Nutritional guidelines should aim to prevent the consequences of either energy deficit or excess. Food-based dietary guidelines should promote appropriate energy intakes by encouraging adequate food choices from a balance of foods containing carbohydrates, fats, proteins, vitamins, and minerals. The role of physical activity in the energy balance equation should be addressed. Protein For high-quality proteins, requirements for most people are met by providing 810% of total energy as protein. For predominantly vegetable-based, mixed diets, which are common in developing country settings, 1012% is suggested to account for lower digestibility and increased incidence of diarrheal disease. In the case of the elderly, where energy intake is low, protein should represent 1214% of total energy. Fat In general, adults should obtain at least 15% of their energy intake from dietary fats and oils. Women of childbearing age should obtain at least 20% to better ensure an adequate intake of essential fatty acids needed for fetal and infant brain development. Active individuals who are not obese may consume up to 35% fat energy as long as saturated fatty acids do not exceed 10% of energy intake. Sedentary individuals should limit fat to not more than 30% of energy intake. Saturated fatty acids should be limited to less than 10% of intake. Carbohydrate Carbohydrates are the main source of energy in the diet (50%) for most people. Grain products, tubers, roots, and some fruits are rich in complex carbohydrates. Generally, they need to be cooked before they are fully digestible. Sugars usually increase the acceptability and energy density of the diet. Total sugar intake is often inversely related to total fat intake. Moderate intakes of sugar are compatible with a varied and nutritious diet, and no specific limit for sugar consumption is proposed in the report. Micronutrients Vitamins and minerals include compounds with widely divergent metabolic activities and are essential for normal growth and development and optimal health. Micronutrients may help to prevent infectious and chronic diseases. Epidemiological, clinical, and experimental studies define the role of specific foods and nutrients in disease development and prevention. American Dietary Guidelines An evidence-based, scientific approach is used for updates to the Dietary Guidelines for Americans (Nicklas et al, 2005). The guidelines are updated every 5 years. In 2010, the guidelines were enhanced to describe the need for a Total Diet approach. There is no single American or Western diet. According to the National Health and Nutrition Examination Survey (NHANES), Americans eat too many calories and too much solid fats, added sugars, refined grains, and sodium. Americans also eat too little dietary fiber, vitamin D, calcium, potassium, and unsaturated fatty acids (specifically omega-3s), and other important nutrients that are mostly found in vegetables, fruits, whole grains, low-fat milk and milk products, and seafood. See the website at http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm for the evidence-based recommendations. Balance Nutrients With Calories Eat a variety of nutrient-dense foods and beverages within and among the basic food groups. Choose foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan. Manage Weight To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. Maintain Physical Activity Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. 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. To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood, engage in approximately 60 minutes of moderate- to vigorousintensity activity on most days of the week, while not exceeding caloric intake requirements. To sustain weight loss in adulthood, participate in at least 6090 minutes of daily physical activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance. Food Groups to Emphasize Consume nine 1/2-cup servings of fruits and vegetables daily (2 cups of fruit and 212 cups of vegetables for reference 2000-calorie intake). 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-oz equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products; half the grains should come from whole grains. Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products. Eat the Right Fats Aim for 2035% of total calories from fats, mostly from polyunsaturated and monounsaturated sources, such as fish, nuts, and vegetable oils. Consume less than 10% of calories from saturated fatty acids and less than 300 mg/d of cholesterol, and keep trans 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. Carbohydrates Do Matter Choose fiber-rich fruits, vegetables, and whole grains. Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan. Consuming sugar- and starch-containing foods and beverages less frequently for good oral hygiene. Less Sodium and More Potassium Consume less than 2300 mg (approximately 1 teaspoon of salt) of sodium per day. Choose and prepare foods with little salt. Eat more potassium-rich foods, such as fruits and vegetables. Take It Easy on Alcoholic Beverages Those who choose to drink alcoholic beverages should limit to one drink per day for women and up to two drinks per day for men. Alcoholic beverages should not be consumed by individuals who cannot restrict their alcohol intake, women of childbearing age who could become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions. Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery. Keep Food Safe Wash hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods. Cook foods to a safe temperature to kill micro-organisms. Chill (refrigerate) perishable food promptly and defrost foods properly. Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts. Sources: Dietary guidelines http://www.health.gov/DietaryGuidelines/; Kris-Etherton PM, Weber JA. Dietary Guidelines 2005: contributions of registered dietitians to the evolution and dissemination of the guidelines. J Am Diet Assoc. 105:1362, 2005; and Nicklas TA, et al. The 2005 Dietary Guidelines Advisory Committee: developing a key message. J Am Diet Assoc. 105:1418, 2005. Dietary Guidelines 2010: http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm. Canadas Food Guide to Healthy Eating Provide energy consistent with the maintenance of body weight within the recommended range. Include essential nutrients in amounts specified in the Recommended Nutrient Intakes. Include no more than 30% of energy as fat (33 g/1000 kcal or 39 g/5000 kJ) and no more than 10% as saturated fat (11 g/1000 kcal or 13 g/5000 kJ). Provide 55% of energy as carbohydrate (138 g/1000 kcal or 165 g/5000 kJ) from a variety of sources. Reduce sodium content. Include no more than 5% of total energy as alcohol, or 2 drinks daily, whichever is less. Contain no more caffeine than the equivalent of 4 cups of regular coffee per day. Use community water supplies that are fluoridated. Eat a variety of foods, with grains as the staple food. Eat more vegetables, fruits, and tubers. Eat milk and legumes, and their products, every day. Increase appropriately the consumption of fish, poultry, egg, and/or lean, meat, and decrease the consumption of fat meat and/or animal fat. Balance the amount of food consumed with physical activity to maintain a healthy body weight. Eat a diet with less fat/oil and salt. For those who consume alcohol, be moderate. Do not eat putrid and deteriorated foods. Enjoy a variety of foods; this is difficult but necessary in developing countries. Be active. Make starchy foods the basis of most meals. Eat plenty of vegetables and fruits every day. Eat more legumes for better overall health. Foods from animals can be eaten every day. Eat fats sparinglyimplications for health and disease. Eat salt sparinglysprinkle, do not shake! Drink waterthe neglected nutrient. If you drink alcohol, drink sensibly.
