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The Dietary
Guidelines for Americans have been published every 5 years since 1980. The
Guidelines provide authoritative advice for people 2 years and older about how good
dietary habits can promote health and reduce risk for major chronic diseases. They
serve as the basis for federal food and nutrition education programs.1
The following table describes the number of servings needed for a healthy adult
based on a 2000-calorie diet.
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Food Group |
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Amount |
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What is it? |
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Equivalent amounts |
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Grains |
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6 ounces |
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- Any bread, pasta, cereal or rice
- Choose at least 3 ounces from whole grains—whole-wheat flour, oatmeal, bulgur,
brown rice
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2-ounce equivalents:
2 slices of bread
1/2 bagel
2 tortillas
1 cup cooked rice
1 cup cooked pasta
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Fruits |
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2 cups |
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- Any fruit or 100% fruit juice
- Can be frozen, canned, raw, cooked, dried
- Choose from a variety of colors
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1-cup equivalents:
Small banana, apple, mango
8 ounces orange juice
32 grapes
1/2 cup dried fruit
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Vegetables |
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2.5 cups |
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- Any vegetable, 100% vegetable juice or beans
- Can be frozen, canned, raw, cooked, dried
- Choose from a variety of colors
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1-cup equivalents:
1 cup cooked bok choy, kale, spinash
12 baby carrots
1 cup cooked beans
2 cups lettuce
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Milk and Milk Products |
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3 cups |
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- Milk and foods made from milk
- Choose fat-free and low-fat products
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1-cup equivalents:
1 cup milk
1-1/2 ounces cheese
1 cup yogurt
1-1/2 cups ice cream
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Meats, Beans,and Nuts |
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5.5 ounces |
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- All foods made from meat, poultry, fish; dry beans or peas; eggs, nuts and seeds
- Choose lean meats
- Choose fish, nuts or seeds over meat and poultry
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1-ounce equivalents:
1 egg
12 almonds
1 tablespoon peanut butter
1/4 cup tofu
1/4 cup cooked beans
1 ounce poultry, fish, meat
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Because fats and oils contain essential fatty acids, there is an allowance for 6
teaspoons of oils in the food guide. However, most people consume enough oil in
the foods that they eat, such as nuts, fish, cooking oil and salad dressing.
Several food groups are under-consumed by most Americans; specifically, vegetables,
fruits, milk and whole grains. The specific recommendations for under-consumed food
groups are:
Vegetables:
- Eat more dark green vegetables.
- Eat more orange vegetables.
- Eat more dry beans and peas.
Fruit:
- Eat a variety of fruit.
- Choose fresh, frozen, dried and canned fruit.
- Go easy on fruit juices.
Milk:
- Go low-fat or fat-free.
- If you don’t or can’t consume milk, choose lactose-free products or other calcium
sources.
Grains:
- Eat at least 3 ounces of whole-grain bread, cereal, crackers, rice or pasta every
day.
- Look for the word "whole" before the grain name on the list of ingredients.
To find specific recommendations for your age and activity level, go to mypyramid.gov
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MyPyramid |
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The 2005 Dietary Guidelines for Americans are the basis for federal nutrition policy.
The MyPyramid Food
Guidance System provides food-based guidance to help implement the recommendations
of the Guidelines. MyPyramid was based on both the Dietary Guidelines and the Dietary
Reference Intakes from the National Academy of Sciences, while taking into account
current consumption patterns of Americans.
MyPyramid
translates the Dietary Guidelines into a total diet that meets
nutrient needs from food sources and aims to moderate or limit dietary components
often consumed in excess.
MyPyramid provides web-based interactive and print materials for consumers.
The process for developing MyPyramid is outlined in a number
of articles published as a supplement to the Journal of Nutrition Education and
Behavior in November/December 2006.2
There are four overarching themes in the MyPyramid food guidance system:
Variety—Eat foods from all food groups and subgroups.
Proportionality—Eat more of some foods (fruits, vegetables,
whole grains, fat-free or low-fat milk products), and less of others (foods high
in saturated or trans fats, added sugars, cholesterol, salt or alcohol.).
Moderation—Choose forms of foods that limit intake of saturated
or trans fats, added sugars, cholesterol, salt and alcohol.
Activity—Be physically active every day.
The handout
Use MyPyramid to Make Healthy Choices provides practical suggestions for
adults to meet these guidelines and is available in both English and Spanish.
MyPyramid For
Kids is a handout that describes these guidelines to children.
Color MyPyramid coloring worksheet teaches the food groups to young children
and MyPyramid
Match Game teaches to same principles in a fun, interactive online game.
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Recommended Dietary Patterns |
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Dietary patterns are related to overall health. It is well documented that eating
a low-fiber, high-fat diet and drinking excess alcohol increases the risk of developing
disease. In contrast, a dietary pattern high in low-fat dairy products, fruit and
vegetables can promote health. An example of a dietary pattern that promotes health
is the
DASH (Dietary Approaches to Stop Hypertension) Eating Plan. This eating
plan is not a weight loss diet but illustrates how to eat in accordance with the
Dietary Guidelines. While originally developed to study the effects of an eating
pattern on the prevention and treatment of hypertension, DASH is one example of
a balanced eating plan that is consistent with the 2005 Dietary Guidelines. The
consumer handout
DASH Study: Dietary Approaches to Stop Hypertension and website, DASH Diet Eating Plan provide more specifics on the DASH eating pattern.
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Nutrient Requirements |
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Vitamins and minerals work in conjunction with other nutrients and are essential
to facilitate all bodily functions. Vitamins and minerals aid in the digestion of
nutrients and assist with protein synthesis to building healthy bones. Calcium and
potassium are abundant in dairy products. Fluid milk and some other dairy products
are fortified with vitamin D.
Protein
The current U.S. recommendation according to the Institute of Medicine is
that adults should consume between ten and 35 percent of their calories from protein.
These recommendations were established with the goal of preventing deficiency, but
newer research indicates that many adults may benefit from eating more than the
minimum requirement. These findings are presented May 2008 issue of the American
Journal of Clinical Nutrition3 describing the conclusions of a Protein Summit,
which brought together the world’s leading scientists in protein research. The summit
participants agreed that many adults, particularly those who are overweight or obese
and older Americans may benefit from eating up to 35 percent of their calories from
protein. The summit's conclusions complement examination of evidence by the International
Dietary Energy Consultancy Group (IDECG), World Health Organization/Food and Agricultural
Organization and Dietary Reference Intakes (DRI) panel, which has determined that
there is either a benefit or no harm with protein intakes three to four times the
minimum requirement. This means that adults can safely eat up to 35 percent of their
total calories as protein, and there may be some health benefits in doing so. Since
most Americans are consuming protein in the lower end of the recommended range (about
13-16 percent), there is room for adding more high-quality protein to their diets
while still being in the recommended range outlined as safe.4
Calcium
Calcium is the most abundant of the minerals in the human body and 99% of it is
contained in bones and teeth. Calcium has many functions in the body:
- Helps bones remain strong by slowing the rate of bone loss with age
- Helps with muscle contraction
- Plays a role in normal nerve function
- Helps with blood clotting 5
A diet rich in calcium is important throughout the lifecycle. Fracture incidence
among children has increased by one-third in boys and one-half in girls compared
to a generation ago.6 A diet high in calcium, especially
during the adolescent years, helps build bone mass to prevent osteoporosis later
in life, as well as reducing fracture risk now and later. It is recommended that
school-age children consume between 800 -1,300 mg of calcium per day (see table
below). To achieve this goal,
MyPyramid recommends that younger children consume 2 cups of milk group
foods and children over 9 years of age need three cups of from the milk group per
day. Seven out of 10 boys and 9 out of 10 girls are currently not consuming
adequate dietary calcium.7
The best food sources of calcium are dairy products, especially milk, cheese and
yogurt. Seafood such as salmon and sardines (eaten with the bones) and vegetables
such as broccoli and kale have good amounts of calcium. Some substances enhance
or inhibit absorption of calcium into the blood. Vitamin D enhances absorption,
as does lactose (milk sugar), other sugars, and protein. To determine your current
calcium consumption from food choices, try the Calcium
Quiz.
Potassium
Potassium is another mineral that is naturally abundant in dairy products and is
under-consumed by Americans. It works in the body to:
- Help regulate fluids and mineral balance in and out of body cells
- Helps maintain normal blood pressure
- Helps transmit nerve impulses or signals
- Helps muscle contraction
The suggested potassium intake for adults is 4700 mg/day. See table below for recommendations
for all age groups.
The best sources of potassium include fruits (bananas, cantaloupe and oranges),
milk, leafy green vegetables, legumes, meat and fish. Less-processed foods tend
to have more potassium.
Vitamin D
Prior to the fortification of milk products with vitamin D, rickets was a major
public health problem. In the United States, milk has been fortified with 10 micrograms
(400 IU) of vitamin D per quart since the 1930s, leading to a dramatic decline in
the number of rickets cases.
Vitamin D is necessary to:
- Help the body absorb calcium and phosphorus in milk and other foods
- Help regulate normal blood pressure
- Help transmit nerve impulses
- Help with muscle contraction
The recommended intake is based on age and is listed in the table below. Recent
research has found many additional health benefits of vitamin D, including reduced
risk of some cancers, immune function and cognitive performance. Some researchers
would like to see the recommendation increased up to 2,000 IU per day, especially
in older people and other high-risk groups. When the committee meets again to reconsider
the dietary recommendation, it will likely be increased.
The best dietary sources of vitamin D are from animal sources such as fortified
milk and orange juice. It is also found naturally in eggs and some fish (salmon,
tuna and sardines)8. Vitamin D can also be made in the skin with 10 – 15 minutes
exposure to ultraviolet light from the sun. The number of cases of nutritional rickets
has been on the rise in recent years. The current upper limit for vitamin D is 2,000
IU a day, but this may increase if the recommendations are increased. For more information
about vitamin D, check out
Vitamin D: What You Should Know About the Sunshine Vitamin.
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Recommended nutrient intakes per day based on age:
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Age (in years) |
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Calcium (mg per day) |
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Vitamin D (IU per day) |
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Potassium (mg per day) |
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4-8 |
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800 |
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200 |
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3,800
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9-13 |
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1,300 |
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200 |
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4,500
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14-18 |
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1,300 |
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200 |
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4,700
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19-50 |
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1,000 |
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200
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4,700
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51+ |
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1,200 |
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400
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4,700
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70+ |
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600 |
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Pregnant |
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1,300 for ≤18; 1,000 for 19+ |
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200 |
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4,700
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Lactating |
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1,300 for ≤18; 1,000 for 19+ |
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200
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5,100
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Recommended Upper Limit |
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2,500mg |
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2000
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ND
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ND= Not determinable due to lack of data of adverse effects in this age group and
concern with regards to lack of ability to handle excess amounts. Source of intake
should be from food only to prevent high levels.9
Return to Dairy Facts Overview page.
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1Dietary Guidelines for Americans 2005, 6th ed, 2005: www.healthierus.
gov/dietaryguidelines
2Murphy SP J Nutr Educ Behav 2006;38:S77
3Rodriquez NR and Garlick PJ, AmJ Clin Nutr, 87(Supp1): 1551S-1583S, 2008
4Fulgoni V American Journal of Clinical Nutrition 2008;87
5Larson Duff R. American Dietetic Association Complete Food and Nutrition
Guide, 2nd Edition, Wiley & Sons, 2002
6 Khosla et al. JAMA 2003;17;290(11):1479-85.
7Kranz S et al. J Pediatr 2007; 151(6) 642-6.
8Gropper S et al. Advanced Nutrition and Human Metabolism, 4th ed. Wadsworth,
2005: 343-52, 378-91,404-05
9 National Academy of Sciences, Dietary Reference Intakes, 2004
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