Dietary Guidelines
`for Americans
`2005
`
`U.S. Department of Health and Human Services
`U.S. Department of Agriculture
`www.healthierus.gov/dietaryguidelines
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`MESSAGE FROM THE SECRETARIES
`
`We are pleased to present the 2005 Dietary Guidelines for Americans. This document is intended to be a primary
`source of dietary health information for policymakers, nutrition educators, and health providers. Based on the latest
`scientific evidence, the 2005 Dietary Guidelinesprovides information and advice for choosing a nutritious diet,
`maintaining a healthy weight, achieving adequate exercise, and “keeping foods safe” to avoid foodborne illness.
`
`This document is based on the recommendations put forward by the Dietary Guidelines Advisory Committee. The
`Committee was composed of scientific experts who were responsible for reviewing and analyzing the most current
`dietary and nutritional information and incorporating this into a scientific evidence-based report. We want to thank
`them and the other public and private professionals who assisted in developing this document for their hard work
`and dedication.
`
`The more we learn about nutrition and exercise, the more we recognize their importance in everyday life. Children
`need a healthy diet for normal growth and development, and Americans of all ages may reduce their risk of chronic
`disease by adopting a nutritious diet and engaging in regular physical activity.
`
`However, putting this knowledge into practice is difficult. More than 90 million Americans are affected by chronic
`diseases and conditions that compromise their quality of life and well-being. Overweight and obesity, which are
`risk factors for diabetes and other chronic diseases, are more common than ever before. To correct this problem,
`many Americans must make significant changes in their eating habits and lifestyles.
`
`We live in a time of widespread availability of food options and choices. More so than ever, consumers need good
`advice to make informed decisions about their diets. The 2005 Dietary Guidelineswill help Americans choose a
`nutritious diet within their energy requirements. We believe that following the recommendations in the Dietary
`Guidelineswill assist many Americans in living longer, healthier, and more active lives.
`
`Tommy G. Thompson
`Secretary of Health and Human Services
`
`Ann M. Veneman
`Secretary of Agriculture
`
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`ii
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`ACKNOWLEDGMENTS
`
`The U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) acknowledge
`the recommendations of the Dietary Guidelines Advisory Committee—the basis for this edition. The Committee
`consisted of Janet C. King, Ph.D., R.D. (chair), Lawrence J. Appel, M.D., M.P.H., Benjamin Caballero, M.D., Ph.D., Fergus
`M. Clydesdale, Ph.D., Penny M. Kris-Etherton, Ph.D., R.D., Theresa A. Nicklas, Dr.P.H., M.P.H., L.N., F. Xavier Pi-Sunyer,
`M.D., M.P.H., Yvonne L. Bronner, Sc.D., R.D., L.D., Carlos A. Camargo, M.D., Dr.P.H., Vay Liang W. Go, M.D., Joanne R.
`Lupton, Ph.D., Russell R. Pate, Ph.D., Connie M. Weaver, Ph.D., and the scientific writer/editor, Carol Suitor, Sc.D.
`
`The Departments also acknowledge the work of the departmental scientists, staff, and policy officials responsible for
`the production of this document:
`
`From HHS: Laura Lawlor,Michael O'Grady,Ph.D.,Cristina Beato,M.D.,Les Crawford,D.V.M.,Ph.D.,Barbara Schneeman,
`Ph.D.,Kathryn Y. McMurry,M.S.,Deb Galuska,Ph.D.,Van Hubbard,M.D.,Ph.D.,Mary Mazanec,M.D.,J.D.,Penelope
`Royall,P.T.,M.S.W.,Laina Bush,M.B.A.,Diane Thompson M.P.H.,R.D.,Susan Anderson,M.S.,R.D.,Jean Pennington,
`R.D.,Ph.D.,Susan M. Krebs-Smith,Ph.D.,R.D.,Wendy Johnson-Taylor,Ph.D.,Kim Stitzel,M.S.,R.D.,Jennifer Weber,R.D.,
`M.P.H.,Pamela E. Starke-Reed,Ph.D.,Paula R. Trumbo,Ph.D.,Jennifer Seymour,Ph.D.,Darla Danford,D.Sc.,M.P.H,R.D.,
`Christine Dobday,Donna Robie Howard,Ph.D.,Ginny Gunderson,and Adam Michael Clark,Ph.D.
`
`From USDA: Beth Johnson,M.S.,R.D.,Eric Bost,Eric Hentges,Ph.D.,Kate Coler,Rodney Brown,Ph.D.,Carole Davis,
`M.S.,R.D.,Dorothea K. Vafiadis,M.S.,Joan M.G. Lyon,M.S.,R.D.,L.D.,Trish Britten,Ph.D.,Molly Kretsch,Ph.D.,Pamela
`Pehrsson,Ph.D.,Jan Stanton,M.S.,M.B.A.,R.D.,Susan Welsh,Ph.D.,Joanne Guthrie,M.P.H.,R.D.,Ph.D.,David Klurfeld,
`Ph.D.,Gerald F. Combs,Jr.,Ph.D.,Beverly Clevidence,Ph.D.,Robert Mitchell Russell,M.D.,Colette I. Thibault,M.S.,R.D.,
`L.D.,Sedigheh-Essie Yamini,Ph.D.,R.D.,Kristin L. Marcoe,M.B.A.,R.D.,and David M. Herring,M.S.
`
`The Departments also acknowledge the important role of those who provided input and public comments throughout
`this process. Finally, the Departments acknowledge the contributions of numerous other internal departmental scientists
`and staff that contributed to the production of this document, including the members of the Independent Scientific
`Review Panel who peer reviewed the recommendations of the document to ensure they were based on a preponderance
`of scientific evidence.
`
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`
`Contents
`
`
`MESSAGE FROM THE SECRETARIES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . i
`
`
`ACKNOWLEDGMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ii
`
`
`EXECUTIVE SUMMARY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .v
`
`CHAPTER 1
`
`CHAPTER 2
`
`CHAPTER 3
`
`CHAPTER 4
`
`CHAPTER 5
`
`CHAPTER 6
`
`CHAPTER 7
`
`CHAPTER 8
`
`CHAPTER 9
`
`Background and Purpose of the Dietary Guidelines for Americans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
`
`
`Adequate Nutrients Within Calorie Needs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
`
`
`Weight Management . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
`
`
`Physical Activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
`
`
`Food Groups To Encourage . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
`
`
`Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
`
`
`Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
`
`
`Sodium and Potassium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
`
`
`Alcoholic Beverages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
`
`
`CHAPTER 10
`
`Food Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
`
`
`APPENDIX A
`
`Eating Patterns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
`
`
`APPENDIX A-1
`
`DASH Eating Plan at 1,600-, 2,000-, 2,600-, and 3,100-Calorie Levels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
`
`
`APPENDIX A-2
`
`USDA Food Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
`
`
`APPENDIX A-3
`
`Discretionary Calorie Allowance in the USDA Food Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
`
`
`APPENDIX B
`
`Food Sources of Selected Nutrients . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
`
`
`APPENDIX B-1
`
`Food Sources of Potassium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .56
`
`
`APPENDIX B-2
`
`Food Sources of Vitamin E . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
`
`
`APPENDIX B-3
`
`Food Sources of Iron . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
`
`
`APPENDIX B-4
`
`Non-Dairy Food Sources of Calcium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
`
`
`APPENDIX B-5
`
`Food Sources of Calcium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
`
`
`APPENDIX B-6
`
`Food Sources of Vitamin A . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
`
`
`APPENDIX B-7
`
`Food Sources of Magnesium . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
`
`
`APPENDIX B-8
`
`Food Sources of Dietary Fiber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63
`
`APPENDIX B-9
`
`Food Sources of Vitamin C . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
`
`
`APPENDIX C
`
`Glossary of Terms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67
`
`
`APPENDIX D
`
`Acronyms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
`
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`LIST OF FIGURES
`
`LIST OF TABLES
`
`
`FIGURE 1. Percent Increase or Decrease
`From Current Consumption (Zero Line)
`to Recommended Intakes
`
`FIGURE 2. Adult BMI Chart
`
`FIGURE 3. Example of Boys’ BMI Growth Curve
`(2 to 20 years): Boys’ Body Mass
`Index-For-Age Percentiles
`
`FIGURE 4. Sources of Dietary Sodium
`
`FIGURE 5. Temperature Rules for Safe Cooking
`and Handling of Foods
`
`TABLE 1.
`
`TABLE 2.
`
`TABLE 3.
`
`TABLE 4.
`
`TABLE 5.
`
`TABLE 6.
`
`Sample USDA Food Guide and the Dietary
`Approaches to Stop Hypertension (DASH)
`Eating Plan at the 2,000-Calorie Level
`
`Comparison of Selected Nutrients in the DASH
`Eating Plan, the USDA Food Guide, and Nutrient
`Intakes Recommended Per Day by the Institute
`of Medicine (IOM)
`
`Estimated Calorie Requirements (in Kilocalories)
`for Each Gender and Age Group at Three Levels
`of Physical Activity
`
`Calories/Hour Expended in Common Physical
`Activities
`
`Fruits, Vegetables, and Legumes (Dry Beans)
`That Contain Vitamin A (Carotenoids), Vitamin C,
`Folate, and Potassium
`
`Comparison of 100 Grams of Whole-Grain
`Wheat Flour and Enriched, Bleached, White,
`All-Purpose Flour
`
`TABLE 7. Whole Grains Available in the United States
`
`TABLE 8. Maximum Daily Amounts of Saturated Fat
`To Keep Saturated Fat Below 10 Percent
`of Total Calorie Intake
`
`TABLE 9. Differences in Saturated Fat and Calorie
`Content of Commonly Consumed Foods
`
`TABLE 10. Contribution of Various Foods to Saturated
`Fat Intake in the American Diet
`(Mean Intake = 25.5 g)
`
`TABLE 11. Contribution of Various Foods to Trans Fat
`Intake in the American Diet
`(Mean Intake = 5.84 g)
`
`TABLE 12. Relationship Between LDL Blood Cholesterol Goal
`and the Level of Coronary Heart Disease Risk
`
`TABLE 13. Major Sources of Added Sugars
`(Caloric Sweeteners) in the American Diet
`
`TABLE 14. Names for Added Sugars That Appear
`on Food Labels
`
`TABLE 15. Range of Sodium Content for Selected Foods
`
`TABLE 16. Calories in Selected Alcoholic Beverages
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`Executive Summary
`
`
`The Dietary Guidelines for Americans [Dietary Guidelines]
`provides science-based advice to promote health and to
`reduce risk for major chronic diseases through diet and
`physical activity. Major causes of morbidity and mortality
`in the United States are related to poor diet and a seden­
`tary lifestyle. Some specific diseases linked to poor diet
`and physical inactivity include cardiovascular disease,
`type 2 diabetes, hypertension, osteoporosis, and certain
`cancers. Furthermore, poor diet and physical inactivity,
`resulting in an energy imbalance (more calories consumed
`than expended), are the most important factors contrib­
`uting to the increase in overweight and obesity in this
`country. Combined with physical activity, following a diet
`that does not provide excess calories according to the
`recommendations in this document should enhance the
`health of most individuals.
`
`An important component of each 5-year revision of the
`Dietary Guidelinesis the analysis of new scientific informa­
`tion by the Dietary Guidelines Advisory Committee (DGAC)
`appointed by the Secretaries of the U.S. Department of
`Health and Human Services (HHS) and the U.S. Department
`of Agriculture (USDA). This analysis, published in the DGAC
`Report (http://www.health.gov/dietaryguidelines/dga2005/
`report/), is the primary resource for development of the
`report on the Guidelines by the Departments. The Dietary
`Guidelinesand the report of the DGAC differ in scope and
`purpose compared to reports for previous versions of the
`Guidelines.The 2005 DGAC report is a detailed scientific
`analysis. The scientific report was used to develop the
`Dietary Guidelinesjointly between the two Departments
`and forms the basis of recommendations that will be used
`by USDA and HHS for program and policy development.
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`Thus it is a publication oriented toward policymakers,
`nutrition educators, nutritionists, and healthcare providers
`rather than to the general public, as with previous
`versions of the Dietary Guidelines, and contains more
`technical information.
`
`The intent of the Dietary Guidelinesis to summarize and
`synthesize knowledge regarding individual nutrients and
`food components into recommendations for a pattern
`of eating that can be adopted by the public. In this publi­
`cation, Key Recommendations are grouped under nine
`inter-related focus areas. The recommendations are based
`on the preponderance of scientific evidence for lowering
`risk of chronic disease and promoting health. It is impor­
`tant to remember that these are integrated messages that
`should be implemented as a whole. Taken together, they
`encourage most Americans to eat fewer calories, be more
`active, and make wiser food choices.
`
`A basic premise of the Dietary Guidelinesis that nutrient
`needs should be met primarily through consuming foods.
`Foods provide an array of nutrients and other compounds
`that may have beneficial effects on health. In certain cases,
`fortified foods and dietary supplements may be useful
`sources of one or more nutrients that otherwise might be
`consumed in less than recommended amounts. However,
`dietary supplements, while recommended in some cases,
`cannot replace a healthful diet.
`
`Two examples of eating patterns that exemplify the
`Dietary Guidelinesare the USDA Food Guide (http://
`www.usda.gov/cnpp/pyramid.html) and the DASH
`(Dietary Approaches to Stop Hypertension) Eating Plan.1
`Both of these eating patterns are designed to integrate
`dietary recommendations into a healthy way to eat for
`most individuals. These eating patterns are not weight
`loss diets, but rather illustrative examples of how to eat
`in accordance with the Dietary Guidelines. Both eating
`patterns are constructed across a range of calorie levels
`to meet the needs of various age and gender groups. For
`the USDA Food Guide, nutrient content estimates for
`each food group and subgroup are based on population-
`
`Taken together, [the
`Dietary Guidelines]
`encourage most
`Americans to eat
`fewer calories, be
`more active, and make
`wiser food choices.
`
`weighted food intakes. Nutrient content estimates for
`the DASH Eating Plan are based on selected foods
`chosen for a sample 7-day menu. While originally devel­
`oped to study the effects of an eating pattern on the
`prevention and treatment of hypertension, DASH is one
`example of a balanced eating plan consistent with the
`2005 Dietary Guidelines.
`
`Throughout most of this publication, examples use a
`2,000-calorie level as a reference for consistency with the
`Nutrition Facts Panel. Although this level is used as a
`reference, recommended calorie intake will differ for indi­
`viduals based on age, gender, and activity level. At each
`calorie level, individuals who eat nutrient-dense foods
`may be able to meet their recommended nutrient intake
`without consuming their full calorie allotment. The remain­
`ing calories—the discretionarycalorie allowance—allow
`individuals flexibility to consume some foods and beverages
`that may contain added fats, added sugars, and alcohol.
`
`The recommendations in the Dietary Guidelinesare for
`Americans over 2 years of age. It is important to incorporate
`the food preferences of different racial/ethnic groups, vege­
`
`1 NIH Publication No. 03-4082, Facts about the DASH Eating Plan, United States Department of Health and Human Services, National Institutes of Health, National Heart, Lung, and Blood Institute,
`Karanja NM et al. Journal of the American Dietetic Association (JADA) 8:S19-27, 1999. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/.
`
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`tarians, and other groups when planning diets and devel­
`oping educational programs and materials. The USDA Food
`Guide and the DASH Eating Plan are flexible enough to
`accommodate a range of food preferences and cuisines.
`
`The Dietary Guidelinesis intended primarily for use
`by policymakers, healthcare providers, nutritionists, and
`nutrition educators. The information in the Dietary
`Guidelinesis useful for the development of educational
`materials and aids policymakers in designing and imple­
`menting nutrition-related programs, including federal
`food, nutrition education, and information programs. In
`addition, this publication has the potential to provide
`authoritative statements as provided for in the Food
`and Drug Administration Modernization Act (FDAMA).
`Because the Dietary Guidelinescontains discussions
`where the science is emerging, only statements included
`in the Executive Summary and the sections titled “Key
`Recommendations,” which reflect the preponderance
`of scientific evidence, can be used for identification of
`authoritative statements. The recommendations are inter­
`related and mutually dependent; thus the statements
`in this document should be used together in the context
`of planning an overall healthful diet. However, even
`following just some of the recommendations can have
`health benefits.
`
`The following is a listing of the Dietary Guidelines
`by chapter.
`
`ADEQUATE NUTRIENTS WITHIN
`CALORIE NEEDS
`Key Recommendations
`• Consume a variety of nutrient-dense foods and bever­
`ages within and among the basic food groups while
`choosing foods that limit the intake of saturated and
`transfats, cholesterol, added sugars, salt, and alcohol.
`• Meet recommended intakes within energy needs by
`adopting a balanced eating pattern, such as the USDA
`Food Guide or the DASH Eating Plan.
`
`Key Recommendations for Specific Population Groups
`• People over age 50.Consume vitamin B12 in its
`crystalline form (i.e., fortified foods or supplements).
`• Women of childbearing age who may become pregnant.
`Eat foods high in heme-iron and/or consume iron-rich
`plant foods or iron-fortified foods with an enhancer of
`iron absorption, such as vitamin C-rich foods.
`• Womenof childbearing agewho may become pregnant
`and those in the first trimester of pregnancy.Consume
`adequate synthetic folic acid daily (from fortified foods
`or supplements) in addition to food forms of folate from
`a varied diet.
`• 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.
`
`WEIGHT MANAGEMENT
`Key Recommendations
`• 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.
`
`Key Recommendations for Specific Population Groups
`• Those who need to lose weight.Aim for a slow, steady
`weight loss by decreasing calorie intake while main­
`taining an adequate nutrient intake and increasing
`physical activity.
`• Overweight children.Reduce the rate of body weight
`gain while allowing growth and development. Consult
`a healthcare provider before placing a child on a
`weight-reduction diet.
`• Pregnant women.Ensure appropriate weight gain
`as specified by a healthcare provider.
`• Breastfeeding women.Moderate weight reduction
`is safe and does not compromise weight gain of the
`nursing infant.
`• Overweight adults and overweight children with
`chronic diseases and/or on medication.Consult a
`healthcare provider about weight loss strategies prior
`to starting a weight-reduction program to ensure
`appropriate management of other health conditions.
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`
`PHYSICAL ACTIVITY
`Key Recommendations
`• 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 vigorous-
`intensity activity on most days of the week while
`not exceeding caloric intake requirements.
`• To sustain weight loss in adulthood: Participate in
`at least 60 to 90 minutes of daily moderate-intensity
`physical activity while not exceeding caloric intake
`requirements. Some people may need to consult
`with a healthcare provider before participating in
`this level of activity.
`• Achieve physical fitness by including cardiovascular
`conditioning, stretching exercises for flexibility, and
`resistance exercises or calisthenics for muscle strength
`and endurance.
`
`Key Recommendations for Specific Population Groups
`• Children and adolescents. Engage in at least 60
`minutes of physical activity on most, preferably all,
`days of the week.
`• Pregnant women.In the absence of medical or obstetric
`complications, incorporate 30 minutes or more of
`moderate-intensity physical activity on most, if not all,
`days of the week. Avoid activities with a high risk of
`falling or abdominal trauma.
`• Breastfeeding women.Be aware that neither acute nor
`regular exercise adversely affects the mother’s ability
`to successfully breastfeed.
`• Older adults. Participate in regular physical activity to
`reduce functional declines associated with aging and
`to achieve the other benefits of physical activity identi­
`fied for all adults.
`
`FOOD GROUPS TO ENCOURAGE
`Key Recommendations
`• Consume a sufficient amount of fruits and vegetables
`while staying within energy needs. Two cups of fruit
`and 21/2 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 ounce-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.
`
`Key Recommendations for Specific Population Groups
`• Children and adolescents.Consume whole-grain prod­
`ucts often; at least half the grains should be whole
`grains. Children 2 to 8 years should consume 2 cups
`per day of fat-free or low-fat milk or equivalent milk
`products. Children 9 years of age and older should
`consume 3 cups per day of fat-free or low-fat milk or
`equivalent milk products.
`
`FATS
`Key Recommendations
`• Consume less than 10 percent of calories from
`saturated fatty acids and less than 300 mg/day
`of cholesterol, and keep transfatty acid consumption
`as low as possible.
`• Keep total fat intake between 20 to 35 percent of
`calories, with most fats coming from sources of polyun­
`saturated and monounsaturated fatty acids, such as
`fish, nuts, and vegetable oils.
`• 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
`transfatty acids, and choose products low in such fats
`and oils.
`
`D I E TA R Y G U I D E L I N E S F O R A M E R I C A N S , 2 0 0 5
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`

`ix
`
`Key Recommendations for Specific Population Groups
`• Children and adolescents. Keep total fat intake between
`30 to 35 percent of calories for children 2 to 3 years of age
`and between 25 to 35 percent of calories for children and
`adolescents 4 to 18 years of age, with most fats coming
`from sources of polyunsaturated and monounsaturated
`fatty acids, such as fish, nuts, and vegetable oils.
`
`become pregnant, pregnant and lactating women, chil­
`dren 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.
`
`FOOD SAFETY
`Key Recommendations
`• To avoid microbial foodborne illness:
`• Clean 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
`
`microorganisms.
`
`• 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.
`
`Key Recommendations for Specific Population Groups
`• Infants and young children,pregnant women,older
`adults,and those who are immunocompromised.Do
`not eat or drink 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, raw or undercooked fish or shellfish,
`unpasteurized juices, and raw sprouts.
`• Pregnant women,older adults,and those who are
`immunocompromised:Only eat certain deli meats and
`frankfurters that have been reheated to steaming hot.
`
`CARBOHYDRATES
`Key Recommendations
`• Choose fiber-rich fruits, vegetables, and whole
`grains often.
`• 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.
`• Reduce the incidence of dental caries by practicing
`good oral hygiene and consuming sugar- and starch-
`containing foods and beverages less frequently.
`
`SODIUM AND POTASSIUM
`Key Recommendations
`• Consume less than 2,300 mg (approximately
`1 tsp of 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.
`
`Key Recommendations for Specific Population Groups
`• Individuals with hypertension,blacks,and middle-aged
`and older adults.Aim to consume no more than 1,500
`mg of sodium per day, and meet the potassium recom­
`mendation (4,700 mg/day) with food.
`
`ALCOHOLIC BEVERAGES
`Key Recommendations
`• 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.
`• Alcoholic beverages should not be consumed by some
`individuals, including those who cannot restrict their
`alcohol intake, women of childbearing age who may
`
`D I E TA R Y G U I D E L I N E S F O R A M E R I C A N S , 2 0 0 5
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`

`1
`
`chapter11
`
`Background and Purpose of the
`
`Dietary Guidelines for Americans
`
`
`In the first stage, an external scientific Advisory Committee
`appointed by the two Departments conducted an analysis
`of new scientific information and prepared a report summa
`rizing its findings.2 The Advisory Committee’s report was
`made available to the public and Government agencies for
`comment. The Committee’s analysis was the primary
`resource for development of the Dietary Guidelines by the
`Departments. A significant amount of the new scientific
`information used by the Dietary Guidelines Advisory
`Committee (DGAC) was based on the Dietary Reference
` 
`Intake (DRI) reports published since 2000 by the Institute
`of Medicine (IOM), in particular the macronutrient report
`
`and the fluid and electrolyte report.
`
` ­
`
`During the second stage, the Departments jointly devel­
`oped Key Recommendations based on the Advisory
`Committee’s report and public and agency comments.
`
`The Dietary Guidelines for Americans [Dietary Guidelines],
`first published in 1980, provides science­based advice to
`promote health and to reduce risk for chronic diseases
`through diet and physical activity. The recommendations
`contained within the Dietary Guidelines are targeted to the
`general public over 2 years of age who are living in the
`United States. Because of its focus on health promotion and
`risk reduction, the Dietary Guidelines form the basis of
`federal food, nutrition education, and information programs. 
`
`By law (Public Law 101­445, Title III, 7 U.S.C. 5301 et seq.),
`the Dietary Guidelines is reviewed, updated if necessary,
`and published every 5 years. The process to create the
`Dietary Guidelines is a joint effort of the U.S. Department
`of Health and Human Services (HHS) and the U.S.
`Department of Agriculture (USDA) and has evolved to
`include three stages. 
`
`2 For more information about the process, summary data, and the resources used by the Advisory Committee, see the 2005 Dietary Guidelines Advisory Committee Report
`(2005 DGAC Report) at http://www.health.gov/dietaryguidelines. 
`
`D I E TA R Y   G U I D E L I N E S   F O R   A M E R I C A N S ,   2 0 0 5
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`RIMFROST EXHIBIT 1166 Page 0012
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`

`2
`
`The Dietary Guidelines details these science­based policy
`recommendations. Finally, in the third stage, the two
`Departments developed messages communicating the
`Dietary Guidelines to the general public.
`
`Because of the three­part process used to develop and
`communicate the 2005 Dietary Guidelines, this publication
`and the report of the DGAC differ in scope and purpose
`compared to reports for previous versions of the Guidelines.
`The 2005 DGAC report is a detailed scientific analysis that
`identifies key issues such as energy balance, the conse­
`quences of a sedentary lifestyle, and the need to emphasize
`certain food choices to address nutrition issues for the
`Amer