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Revised Dietary Guidelines to Help Americans Live Healthier Lives

What should Americans eat?

How should we prepare our food to keep it safe and wholesome?

How should we be active to be healthy?

These questions and others are answered in the latest version of the "Dietary Guidelines for Americans," released in January 2005 by the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA). The dietary guidelines are the federal government's science-based advice designed to help Americans choose diets that will meet nutrient requirements, promote health, support active lives, and reduce risks of chronic disease.

The guidelines provide the foundation for federal food and nutrition policy and influence the direction of government nutrition programs, including research, labeling, and nutrition promotion.

This newest version of the "Dietary Guidelines for Americans," the 6th edition, is the latest revision of the guidelines, which by federal law must be reviewed every five years.

"These new dietary guidelines represent our best science-based advice to help Americans live healthier and longer lives," said former HHS Secretary Tommy G. Thompson in announcing the release of the guidelines. "Promoting good dietary habits is key to reducing the growing problems of obesity and physical inactivity, and to gaining the health benefits that come from a nutritionally balanced diet."

Former Agriculture Secretary Ann M. Veneman said, "Taken together, the recommendations will help consumers make smart choices from every food group, get the most nutrition out of the calories consumed, and find a balance between eating and physical activity."

Eating a healthy balance of nutritious foods continues as a central point in the dietary guidelines, but balancing nutrients is not enough for health. Total calories also count, especially as more Americans are gaining weight. Because almost two-thirds of Americans are overweight or obese, and more than half get too little physical activity, the 2005 guidelines place a stronger emphasis on calorie control and physical activity.

The dietary guidelines are based on what experts have determined to be the best scientific knowledge about diet, physical activity, and other issues related to what people age 2 and older should eat and how much physical activity they need.

"The process we used to develop these recommendations was more rigorous and more transparent than ever before," said Veneman. In the first of a three-stage approach to preparation of the guidelines, a 13-member advisory committee prepared a report based on the best available science. In the second stage, government scientists and officials developed the guidelines after reviewing the advisory committee's report and agency and public comments. Members of the public, including lay people, academic researchers, consumer and trade groups, and businesses, submitted comments for the committee and the agencies to consider. In the third stage, experts worked to translate the guidelines into meaningful messages for the public and educators.

The advisory committee's report identifies 41 key recommendations, of which 23 are for the general public and 18 are for special populations. They are grouped into nine general topics:

• Adequate Nutrients Within Calorie Needs
• Weight Management
• Physical Activity
• Food Groups to Encourage
• Fats
• Carbohydrates
• Sodium and Potassium
• Alcoholic Beverages
• Food Safety

The dietary guidelines provide health education experts, such as doctors and nutritionists, with a compilation of the latest recommendations. To highlight key points that consumers can apply in their lives, a consumer-oriented brochure accompanies the 2005 guidelines.

The USDA's Food Guidance System also will serve as a tool to educate consumers on the dietary guidelines. The Food Guidance System, which replaces the USDA's 12-year-old Food Guide Pyramid, is being revised and will be released in spring 2005. HHS and the USDA will develop additional materials to help consumers learn about the dietary guidelines and make the recommended healthier choices.

The 2005 guidelines and consumer brochure are available at www.healthierus.gov/dietaryguidelines.

Don't Give In When You Eat Out

It's important to make smart food choices and watch portion sizes wherever you are--at the grocery store, at work, in your favorite restaurant, or running errands.

Try these tips:

• At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week.
• When grabbing lunch, have a sandwich on whole-grain bread and choose low-fat or fat-free milk, water, or other drinks without added sugars.
• In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautÈed.
• On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts to help you avoid impulsive, less healthful snack choices.

Source: Department of Health and Human Services; U.S. Department of Agriculture

Mix Up Your Choices Within Each Food Group

Focus on fruits. Eat a variety of fruits--whether fresh, frozen, canned, or dried--rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).

Vary your veggies. Eat more dark green veggies, such as broccoli, kale, or other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk--or an equivalent amount of low-fat yogurt and/or low-fat cheese (1 1/2 ounces of cheese equals 1 cup of milk)--every day. For kids ages 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.

Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices--with more fish, beans, peas, nuts, and seeds.

Know the limits on fats, salt, sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweeteners.)

Source: Department of Health and Human Services; U.S. Department of Agriculture

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