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and Your : Dietary Guidelines for Americans

Balance the you eat with physical activity– maintain or improve your weight

Choose Choose a a diet with plenty of low in , grain products, , , and and

Eat a variety of

Choose a Choose a diet moderate diet moderate in and in

If you alcoholic beverages, do so in moderation

Fourth Edition, 1995 U.S. Department of Agriculture U.S. Department of Health and Services Dietary Guidelines Nutrition and Your Health: for Americans Dietary Guidelines for Americans Eat a variety of foods page 5 What should Americans eat to stay healthy?

Balance the food you eat with These guidelines are designed to help physical activity—maintain answer this question. They provide advice or improve your weight page 15 for healthy Americans age 2 years and over about food choices that promote health and Choose a diet with plenty prevent . To meet the Dietary of grain products, vegetables, Guidelines for Americans, choose a diet with and fruits page 22 most of the calories from grain products, vegetables, fruits, lowfat products, lean Choose a diet low in fat, , fish, poultry, and dry . Choose saturated fat, and fewer calories from and sweets. cholesterol page 26 Eating is one of ’s greatest pleasures Choose a diet moderate Food choices depend on history, culture, and in sugars page 33 environment, as well as on and nutri- ent needs. People also eat foods for enjoy- Choose a diet moderate ment. Family, friends, and beliefs play a major role in the ways people select foods in salt and sodium page 36 and plan . This booklet describes some of the many different and pleasurable ways If you drink alcoholic to combine foods to make healthful diets. beverages, do so in moderation page 40 Diet is important to health at all stages of life

Many genetic, environmental, behavioral, and cultural factors can affect health. Understanding family history of disease or risk factors—body weight and fat distribu- tion, pressure, and blood cholesterol, for example—can help people make more informed decisions about actions that can improve health prospects. Food choices are among the most pleasurable and effective of these actions.

Healthful diets help children grow, develop, and do well in school. They enable people of all ages to productively and feel their best. Food choices also can help to

1 reduce the risk for chronic , such as in a satisfying diet. Nearly all Americans need disease, certain , , to be more active, because a sedentary stroke, and , that are leading lifestyle is unhealthful. Increasing the calories causes of and disability among spent in daily activities helps to maintain Americans. Good diets can reduce major risk health and allows people to eat a nutritious factors for chronic diseases—factors such as and enjoyable diet. , high blood pressure, and high blood cholesterol. What is a healthful diet?

Foods contain energy, , and other Healthful diets contain the amounts of components that affect health essential nutrients and calories needed to prevent nutritional deficiencies and excesses. People require energy and certain other Healthful diets also provide the right balance essential nutrients. These nutrients are of , fat, and to reduce essential because the body cannot make risks for chronic diseases, and are a part of a them and must obtain them from food. full and productive lifestyle. Such diets are Essential nutrients include , , obtained from a variety of foods that are certain amino acids, and certain fatty acids. available, affordable, and enjoyable. Foods also contain other components such as fiber that are important for health. The Recommended Dietary Allowances Although each of these food components has refer to nutrients a specific in the body, all of them together are required for overall health. Recommended Dietary Allowances (RDAs) People need to build and maintain represent the amounts of nutrients that are strong bones, for example, but many other adequate to meet the needs of most healthy nutrients also are involved. people. Although people with average nutri- ent requirements likely eat adequately at The , fats, and in levels below the RDAs, diets that meet RDAs food supply energy, which is measured in are almost certain to ensure intake of enough calories. Carbohydrates and proteins provide essential nutrients by most healthy people. about 4 calories per gram. Fat contributes The Dietary Guidelines describe food choices more than twice as much—about 9 calories that will help you meet these recommenda- per gram. Alcohol, although not a , tions. Like the RDAs, the Dietary Guidelines also supplies energy—about 7 calories per apply to diets consumed over several days gram. Foods that are high in fat are also high and not to single meals or foods. in calories. However, many lowfat or nonfat foods can also be high in calories. The Dietary Guidelines describe food choices that promote good health Physical activity fosters a healthful diet The Dietary Guidelines are designed to help Calorie needs vary by age and level of activ- Americans choose diets that will meet nutri- ity. Many older adults need less food, in part ent requirements, promote health, support due to decreased activity, relative to younger, active , and reduce chronic disease risks. more active individuals. People who are Research has shown that certain diets raise trying to lose weight and eating little food risks for chronic diseases. Such diets are high may need to select more nutrient-dense in fat, saturated fat, cholesterol, and salt and foods in order to meet their nutrient needs they contain more calories than the body

2 3 uses. They are also low in grain products, Eat a variety of foods vegetables, , and fiber. This bulletin helps you choose foods, meals, and diets that can reduce chronic disease risks. To obtain the nutrients and other substances needed for good health, vary the foods you eat Food labels and the Food Guide Pyramid are tools to help you make food choices Foods contain combinations of nutrients and other healthful substances. No single food The Food Guide Pyramid and the Nutrition can supply all nutrients in the amounts Facts Label serve as educational tools to put you need. For example, oranges provide the Dietary Guidelines into practice. The C but no ; pro- Pyramid translates the RDAs and the Dietary vides vitamin B12 but no . To make Guidelines into the kinds and amounts of sure you get all of the nutrients and other food to eat each day. The Nutrition Facts substances needed for health, choose the Label is designed to help you select foods for recommended number of daily servings from a diet that will meet the Dietary Guidelines. each of the five major food groups displayed Most processed foods now include nutrition in the Food Guide Pyramid (figure 1). information. However, nutrition labels are not required for foods like and FIGURE 1 (which contain no significant amounts of FOOD GUIDE PYRAMID nutrients), certain ready-to-eat foods like

Fats, Oils, and Sweets KEY unpackaged deli and bakery items, and ▼ ▼ ▼ USE SPARINGLY ▼ Fat (naturally occurring Sugars ▼ and added) (added) ▼ ▼ ▼ ▼ ▼ restaurant food. Labels are also voluntary for ▼ ▼ ▼ ▼ These symbols show fat and ▼ ▼ ▼ ▼ ▼ ▼ added sugars in foods. ▼ ▼ ▼ ▼ ▼ many raw foods—your grocer may supply ▼ ▼ ▼ ▼ this information for the fish, , poultry, Milk, , and Meat, Poultry, , Dry Beans, Cheese Group ▼ Eggs, and Nuts Group and raw fruits and vegetables that are con- 2-3 SERVINGS ▼ 2-3 SERVINGS sumed most frequently. Use the Nutrition ▼ ▼

Facts Label to choose a healthful diet. Group Fruit Group ▼ ▼ 3-5 SERVINGS 2-4 SERVINGS

▼ ▼

▼

▼ ▼ , , ▼ , and ▼ Group ▼ 6-11

▼ SERVINGS ▼ ▼

Use foods from the base of the Food Guide Pyramid as the foundation of your meals

Americans do choose a wide variety of foods. However, people often choose higher or lower amounts from some food groups than suggested in the Food Guide Pyramid. The Pyramid shows that foods from the grain products group, along with vegetables and fruits, are the basis of healthful diets. Enjoy meals that have rice, pasta, potatoes, or bread

4 5 BOX 1 BOX 2 CHOOSE FOODS FROM EACH OF WHAT COUNTS AS A SERVING?* FIVE FOOD GROUPS Grain Products Group (bread, cereal, The Food Guide Pyramid illustrates the rice, and pasta) importance of balance among food groups • 1 slice of bread in a daily eating pattern. Most of the daily • 1 ounce of ready-to-eat cereal servings of food should be selected from the food groups that are the largest in the • 1/2 cup of cooked cereal, rice, or pasta picture and closest to the base of the Vegetable Group Pyramid. • 1 cup of raw leafy vegetables • Choose most of your foods from the • 1/2 cup of other vegetables—cooked or grain products group (6–11 servings), the chopped raw vegetable group (3–5 servings), and the • 3/4 cup of vegetable juice fruit group (2–4 servings). Fruit Group • Eat moderate amounts of foods from the milk group (2–3 servings) and the meat • 1 medium , , and beans group (2–3 servings). • 1/2 cup of chopped, cooked, or canned fruit • Choose sparingly foods that provide few nutrients and are high in fat and sugars. • 3/4 cup of fruit juice Milk Group (milk, yogurt, and cheese) Note: A range of servings is given for each food group. The smaller number is for people who • 1 cup of milk or yogurt consume about 1,600 calories a day, such as many • 11⁄2 ounces of natural cheese sedentary women. The larger number is for those who consume about 2,800 calories a day, such as • 2 ounces of processed cheese active men. Meat and Beans Group (meat, poultry, fish, dry beans, eggs, and nuts) • 2–3 ounces of cooked lean meat, poul- at the center of the plate, accompanied by try, or fish other vegetables and fruit, and lean and low- • 1/2 cup of cooked dry beans or 1 egg fat foods from the other groups. Limit fats and counts as 1 ounce of lean meat. Two sugars added in food preparation and at the tablespoons of butter or 1/3 cup table. Compare the recommended number of of nuts count as 1 ounce of meat. servings in box 1 with what you usually eat. * Some foods fit into more than one group. What counts as a “serving”? Dry beans, , and can be counted as serv- ings in either the meat and beans group or veg- See box 2 for suggested serving sizes in the etable group. These “cross over” foods can be Food Guide Pyramid food groups. Notice counted as servings from either one or the other group, but not both. Serving sizes indicated here are that some of the serving sizes are smaller those used in the Food Guide Pyramid and based than what you might usually eat. For exam- on both suggested and usually consumed portions ple, many people eat a cup or more of pasta necessary to achieve adequate nutrient intake. They in a , which equals two or more serv- differ from serving sizes on the Nutrition Facts ings. So, it is easy to eat the number of Label, which reflect portions usually consumed. servings recommended.

6 7 Choose different foods within each food group Foods vary in their amounts of calories and nutrients You can achieve a healthful, nutritious eating pattern with many combinations of foods Some foods such as grain products, vegeta- from the five major food groups. Choosing a bles, and fruits have many nutrients and variety of foods within and across food other healthful substances but are relatively groups improves dietary patterns because low in calories. Fat and alcohol are high in foods within the same group have different calories. Foods high in both sugars and fat combinations of nutrients and other benefi- contain many calories but often are low in cial substances. For example, some vegeta- vitamins, minerals, or fiber. bles and fruits are good sources of vitamin C or , while others are high in People who do not need many calories or (page 24); still others are good sources of who must restrict their food intake need to calcium or . Choosing a variety of foods choose nutrient-rich foods from the five within each group also helps to make your major food groups with special care. They meals more interesting from day to day. should obtain most of their calories from foods that contain a high proportion of What about vegetarian diets? essential nutrients and fiber.

Some Americans eat vegetarian diets for Growing children, teenage girls, and women reasons of culture, belief, or health. Most have higher needs for some nutrients vegetarians eat milk products and eggs, and as a group, these lacto-ovo-vegetarians Many women and adolescent girls need to enjoy excellent health. Vegetarian diets are eat more calcium-rich foods to get the cal- consistent with the Dietary Guidelines for cium needed for healthy bones throughout Americans and can meet Recommended life. By selecting lowfat or fat-free milk Dietary Allowances for nutrients. You can get products and other lowfat calcium sources, enough protein from a vegetarian diet as they can obtain adequate calcium and keep long as the variety and amounts of foods fat intake from being too high (box 3). consumed are adequate. Meat, fish, and Young children, teenage girls, and women of poultry are major contributors of iron, , childbearing age should also eat enough and in most American diets, and iron-rich foods, such as lean meats and vegetarians should pay special attention to whole-grain or enriched , to these nutrients. keep the body’s iron stores at adequate lev- els (box 4). Vegans eat only food of origin. Because products are the only food sources of vitamin B12, vegans must supplement their diets with a source of this vitamin. In addi- tion, vegan diets, particularly those of chil- dren, require care to ensure adequacy of and calcium, which most Americans obtain from milk products.

8 9 BOX 3 BOX 4 SOME GOOD SOURCES OF CALCIUM* SOME GOOD SOURCES OF IRON* • Most foods in the milk group† • Meats—, , lamb, and and – milk and dishes made with milk, such other meats† as puddings and soups made with milk • Poultry—chicken, duck, and turkey, – such as Mozzarella, Cheddar, especially dark meat; liver† Swiss, and Parmesan • Fish—shellfish, like clams, , – yogurt and oysters; sardines; anchovies; and other fish† • Canned fish with soft bones such as • Leafy greens of the family, such sardines, anchovies, and salmon† as , , greens, collards • Dark-green leafy vegetables, such as • , such as lima beans and green kale, greens, and turnip greens, peas; dry beans and peas, such as pinto and pak-choi beans, black-eyed peas, and canned • , if processed with calcium . baked beans Read the labels. • -leavened whole- bread and rolls • Tortillas made from -processed corn. Read the labels. • Iron-enriched white bread, pasta, rice, and . Read the labels.

* Does not include complete list of examples. You * Does not include complete list of examples. You can obtain additional information from “Good can obtain additional information from “Good Sources of Nutrients,” USDA, January 1990. Also Sources of Nutrients,” USDA, January 1990. Also read food labels for brand-specific information. read food labels for brand-specific information. † Some foods in this group are high in fat, choles- † Some foods in this group are high in fat, terol, or both. Choose lower fat, lower cholesterol cholesterol, or both. Choose lean, lower fat, lower foods most often. Read the labels. cholesterol foods most often. Read the labels.

Enriched and fortified foods have essential will depend on the amounts you eat and nutrients added to them the other foods you consume.

National policy requires that specified Where do vitamin, , and fiber amounts of nutrients be added to enrich supplements fit in? some foods. For example, enriched flour and bread contain added thiamin, riboflavin, Supplements of vitamins, minerals, or fiber , and iron; skim milk, lowfat milk, also may help to meet special nutritional and margarine are usually enriched with needs. However, supplements do not supply vitamin A; and milk is usually enriched with all of the nutrients and other substances pre- vitamin D. Fortified foods may have one or sent in foods that are important to health. several nutrients added in extra amounts. Supplements of some nutrients taken regu- The number and quantity of nutrients added larly in large amounts are harmful. Daily vita- vary among products. Fortified foods may be min and mineral supplements at or below useful for meeting special dietary needs. the Recommended Dietary Allowances are Read the ingredient list to know which considered safe, but are usually not needed nutrients are added to foods (figure 2). by people who eat the variety of foods How these foods fit into your total diet depicted in the Food Guide Pyramid.

10 11 FIGURE 2* FIGURE 2 CONTINUED READY-TO-EAT CEREAL LOWFAT MILK Nutrition Facts Nutrition Facts 3/4 cup (30g/1.1 oz) Serving Size 8 fl oz (240 ml) Servings Per Package 11 Servings Per Container 8 Cereal with 1/2 cup Amount Vitamins A&D Amount Per Serving Per Serving Cereal skim milk Calories 120 160 Calories 100 Calories from Fat 20 Calories from Fat 15 15 % Daily Value* % Daily Value** Total Fat 2.5g 4% Total Fat 2g* 3% 3% Saturated Fat 1g 5% 5% Saturated Fat 1.5g 8% Cholesterol 0mg 0% 0% Sodium 210mg 9% 11% Cholesterol 10mg 3% 45mg 1% 7% Sodium 130mg 5% Total Carbohydrate 24g 8% 10% Total Carbohydrate 12g 4% Dietary 1g 4% 4% Sugars 9g 0g 0% Protein 2g Sugars 11g Vitamin A 15% 20% Protein 8g Vitamin C 25% 25% Calcium 0% 15% Vitamin A 10% ¥ Vitamin C 4% Iron 25% 25% Calcium 30% ¥ Iron 0% Vitamin D 10% 25% Thiamin 25% 30% Vitamin D 25% 25% 35% * Percent Daily Values are based on a 2,000 Niacin 25% 25% calorie diet. Your daily values may be higher 25% 25% Vitamin B 6 or lower depending on your calorie needs: Folate 25% 25% Calories 2,000 2,500 2% 15% Total Fat Less than 65g 80g * Amount in cereal. One half cup of skim milk contributes an addi- Sat Fat Less than 20g 25g tional 65mg sodium, 6g total carbohydrate (6g sugars), and Cholesterol Less than 300mg 300mg 4g protein. ** Percent Daily Values are based on a 2,000 calorie diet. Your daily Sodium Less than 2,400mg 2,400mg values may be higher or lower depending on your calorie needs: Total Carbohydrate 300g 375g Calories 2,000 2,500 Dietary Fiber 25g 30g Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Ingredients: Lowfat milk, vitamin A palmitate, Sodium Less than 2,400mg 2,400mg vitamin D3. Potassium 3,500mg 3,500mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g

Ingredients: Corn, , whole , , partially hydrogenated palm kernel oil, high corn syrup, whole wheat, , nonfat dry milk, corn syrup, salt, rice, butter flavor with other natural and artifical flavors, partially hydrogenated cottonseed and oils, modified corn , glycerin, butter oil, soy , polyglycerol esters of fatty acids, malt flavor, , ascorbic acid (vitamin C), niacinamide, iron, hydrochloride (), riboflavin (vitamin B2), vitamin A palmitate (protected with BHT), thiamin hydrochloride (vitamin B1), folic acid, and vitamin D.

*See page 28 for discussion of Daily Value.

12 13 Sometimes supplements are needed to meet Balance the food you eat specific nutrient requirements. For example, older people and others with little exposure with physical activity— to may need a vitamin D supple- ment. Women of childbearing age may maintain or improve reduce the risk of certain birth defects by your weight consuming folate-rich foods or folic acid sup- plements. Iron supplements are recom- mended for pregnant women. However, any Americans gain weight in adult- because foods contain many nutrients and Mhood, increasing their risk for high other substances that promote health, the use blood pressure, heart disease, stroke, dia- of supplements cannot substitute for proper betes, certain types of , arthritis, food choices. breathing problems, and other illness. Therefore, most adults should not gain weight. If you are and have one ADVICE FOR TODAY of these problems, you should try to lose Enjoy eating a variety of foods. Get the many weight, or at the very least, not gain weight. nutrients your body needs by choosing If you are uncertain about your risk of devel- among the varied foods you enjoy from oping a problem associated with overweight, these groups: grain products, vegetables, you should consult a health professional. fruits, milk and milk products, protein-rich plant foods (beans, nuts), and protein-rich How to maintain your weight animal foods (lean meat, poultry, fish, and eggs). Remember to choose lean and lowfat In order to stay at the same body weight, foods and beverages most often. Many foods people must balance the amount of calories you eat contain servings from more than one in the foods and they consume with food group. For example, soups and stews the amount of calories the body uses. may contain meat, beans, noodles, and Physical activity is an important way to use vegetables. . Most Americans spend much of their working day in activities that require little energy. In addition, many Americans of all ages now spend a lot of leisure time each day being inactive, for example, watching television or working at a computer. To burn calories, devote less time to sedentary activi- ties like sitting. Spend more time in activities like walking to the store or around the block. Use stairs rather than elevators. Less seden- tary activity and more vigorous activity may help you reduce body fat and disease risk. Try to do 30 minutes or more of moderate physical activity on most—preferably all— days of the week (box 5).

14 15 BOX 5 The pattern of eating may also be important. TO INCREASE CALORIE EXPENDITURE BY Snacks provide a large percentage of daily PHYSICAL ACTIVITY calories for many Americans. Unless nutri- tious snacks are part of the daily meal plan, Remember to accumulate 30 minutes or snacking may lead to . A pattern more of moderate physical activity on of frequent binge-eating, with or without most—preferably all—days of the week. alternating periods of food restriction, may also contribute to weight problems. Examples of moderate physical activities for healthy U.S. adults Maintaining weight is equally important for older people who begin to lose weight as walking briskly (3–4 miles per hour) they age. Some of the weight that is lost is conditioning or general calisthenics muscle. Maintaining muscle through regular home care, general cleaning activity helps to keep older people feeling racket sports such as table tennis well and helps to reduce the risk of falls and fractures. mowing lawn, power mower golf—pulling cart or carrying clubs How to evaluate your body weight home repair, painting fishing, standing/casting Healthy weight ranges for adult men and women of all ages are shown in figure 3. See jogging where your weight falls on the chart for peo- swimming (moderate effort) ple of your height. The health risks due to cycling, moderate speed (≤10 miles per hour) excess weight appear to be the same for gardening older as for younger adults. Weight ranges are shown in the chart because people of the canoeing leisurely (2.0–3.9 miles per hour) same height may have equal amounts of dancing body fat but different amounts of muscle and Source: Adapted from Pate, et al., Journal of the bone. However, the ranges do not mean that American Medical Association, 1995, Vol. 273, p. 404. it is healthy to gain weight, even within the same weight range. The higher weights in the healthy weight range apply to people The kinds and amounts of food people eat with more muscle and bone. affect their ability to maintain weight. High- fat foods contain more calories per serving Weights above the healthy weight range are than other foods and may increase the likeli- less healthy for most people. The further you hood of weight gain. However, even when are above the healthy weight range for your people eat less high-fat food, they still can height, the higher your weight-related risk gain weight from eating too much of foods (figure 3). Weights slightly below the range high in starch, sugars, or protein. Eat a may be healthy for some people but are variety of foods, emphasizing pasta, rice, sometimes the result of health problems, bread, and other whole-grain foods as well especially when is unintentional. as fruits and vegetables. These foods are filling, but lower in calories than foods rich in fats or oils.

16 17 FIGURE 3 Problems with excessive thinness ARE YOU OVERWEIGHT? Being too thin can occur with anorexia Height* 6′ 6″ nervosa, other eating disorders, or loss of 6′ 5″ 6′ 4″ appetite, and is linked to menstrual irregular- 6′ 3″ 6′ 2″ ity and osteoporosis in women, and greater 6′ 1″ risk of early death in both women and men. 6′ 0″ 5′ 11″ Many people—especially women—are con- 5′ 10″ 5′ 9″ cerned about body weight, even when their 5′ 8″ ′ ″ weight is normal. Excessive concern about 5 7 TE OVERWEIGHT 5′ 6″ weight may cause or lead to such unhealthy 5′ 5″ THY WEIGHT 5′ 4″ behaviors as excessive , self-induced 5′ 3″ HEAL MODERA SEVERE OVERWEIGHT , and the abuse of or other 5′ 2″ 5′ 1″ medications. These practices may only 5′ 0″ 4′ 11″ worsen the concern about weight. If you lose 4′ 10″ weight suddenly or for unknown reasons, 50 75 100 125 150 175 200 225 250 Pounds† see a physician. Unexplained weight loss * Without shoes. may be an early clue to a health problem. † Without clothes. The higher weights apply to peo- ple with more muscle and bone, such as many men. If you need to lose weight Source: Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, You do not need to lose weight if your 1995, pages 23-24. weight is already within the healthy range in the figure, if you have gained less than 10 pounds since you reached your adult Location of body fat height, and if you are otherwise healthy. If you are overweight and have excess abdomi- Research suggests that the location of body nal fat, a weight-related medical problem, or fat also is an important factor in health risks a family history of such problems, you need for adults. Excess fat in the abdomen (stom- to lose weight. Healthy diets and exercise ach area) is a greater health risk than excess can help people maintain a healthy weight, fat in the hips and thighs. Extra fat in the and may also help them lose weight. It is abdomen is linked to high blood pressure, important to recognize that overweight is a diabetes, early heart disease, and certain chronic condition which can only be con- types of cancer. Smoking and too much alco- trolled with long-term changes. To reduce hol increase abdominal fat and the risk for caloric intake, eat less fat and control portion diseases related to obesity. Vigorous exercise sizes (box 6). If you are not physically active, helps to reduce abdominal fat and decrease spend less time in sedentary activities such as the risk for these diseases. The easiest way to watching television, and be more active check your body fat distribution is to throughout the day. As people lose weight, measure around your waistline with a tape the body becomes more efficient at using measure and compare this with the measure energy and the rate of weight loss may around your hips or buttocks to see if your decrease. Increased physical activity will help abdomen is larger. If you are in doubt, you you to continue losing weight and to avoid may wish to seek advice from a health gaining it back (box 5). professional.

18 19 BOX 6 Weight regulation in children TO DECREASE CALORIE INTAKE Children need enough food for proper • Eat a variety of foods that are low in growth. To promote growth and develop- calories and high in nutrients—check the ment and prevent overweight, teach children . to eat grain products; vegetables and fruits; • Eat less fat and fewer high-fat foods. lowfat milk products or other calcium-rich foods; beans, lean meat, poultry, fish or • Eat smaller portions and limit second other protein-rich foods; and to participate in helpings of foods high in fat and vigorous activity. Limiting television time and calories. encouraging children to play actively in a • Eat more vegetables and fruits without safe environment are helpful steps. Although fats and sugars added in preparation or limiting fat intake may help to prevent excess at the table. weight gain in children, fat should not be restricted for children younger than 2 years • Eat pasta, rice, , and cereals with- of age. Helping overweight children to out fats and sugars added in preparation achieve a healthy weight along with normal or at the table. growth requires more caution. Modest reduc- • Eat less sugars and fewer sweets (like tions in dietary fat, such as the use of lowfat candy, cookies, cakes, soda). milk rather than whole milk, are not haz- ardous. However, major efforts to change a • Drink less or no alcohol. child’s diet should be accompanied by moni- toring of growth by a health professional at regular intervals. Many people are not sure how much weight they should lose. Weight loss of only 5–10 ADVICE FOR TODAY percent of body weight may improve many of the problems associated with overweight, Try to maintain your body weight by balanc- such as high blood pressure and diabetes. ing what you eat with physical activity. If Even a smaller weight loss can make a differ- you are sedentary, try to become more ence. If you are trying to lose weight, do so active. If you are already very active, try to slowly and steadily. A generally safe rate is continue the same level of activity as you 1/2–1 pound a week until you reach your age. More physical activity is better than less, goal. Avoid crash weight-loss diets that and any is better than none. If your weight is severely restrict calories or the variety of not in the healthy range, try to reduce health foods. Extreme approaches to weight loss, risks through better eating and exercise such as self-induced vomiting or the use of habits. Take steps to keep your weight laxatives, amphetamines, or diuretics, are within the healthy range (neither too high not appropriate and can be dangerous to nor too low). Have children’s heights and your health. weights checked regularly by a health professional.

20 21 Choose a diet with diverticular disease, and , and may lower the risk for heart disease and plenty of grain products, some cancers. However, some of the health benefits associated with a high-fiber diet may vegetables, and fruits come from other components present in these foods, not just from fiber itself. For this rain products, vegetables, and fruits are reason, fiber is best obtained from foods Gkey parts of a varied diet. They are rather than supplements. emphasized in this guideline because they provide vitamins, minerals, complex carbo- Plant foods provide a variety of vitamins and hydrates (starch and dietary fiber), and other minerals essential for health substances that are important for good health. They are also generally low in fat, Most fruits and vegetables are naturally low depending on how they are prepared and in fat and provide many essential nutrients what is added to them at the table. Most and other food components important for Americans of all ages eat fewer than the health. These foods are excellent sources recommended number of servings of grain of vitamin C, vitamin B6, , products, vegetables, and fruits, even though including those which form vitamin A (box consumption of these foods is associated 7), and folate (box 8). The with a substantially lower risk for many nutrients found in plant foods (e.g., vitamin chronic diseases, including certain types C, carotenoids, , and certain of cancer. minerals) are presently of great interest to scientists and the public because of their Most of the calories in your diet should come potentially beneficial role in reducing the from grain products, vegetables, and fruits risk for cancer and certain other chronic diseases. Scientists are also trying to These include grain products high in com- determine if other substances in plant foods plex carbohydrates—breads, cereals, pasta, protect against cancer. rice—found at the base of the Food Guide Pyramid, as well as vegetables such as pota- BOX 7 toes and corn. Dry beans (like pinto, navy, SOME GOOD SOURCES OF kidney, and black beans) are included in the CAROTENOIDS* meat and beans group of the Pyramid, but they can count as servings of vegetables • Dark-green leafy vegetables (such as instead of meat alternatives. , collards, kale, mustard greens, turnip greens), broccoli, , Plant foods provide fiber and calabasa, red pepper, sweet potatoes, and tomatoes Fiber is found only in plant foods like • Fruits like , , whole-grain breads and cereals, beans and peas, and other vegetables and fruits. * Does not include complete list of examples. You Because there are different types of fiber in can obtain additional information from “Good foods, choose a variety of foods daily. Eating Sources of Nutrients,” USDA, January 1990. Also a variety of fiber-containing plant foods is read food labels for brand-specific information. important for proper bowel function, can reduce symptoms of chronic ,

22 23 Folate, also called folic acid, is a B vitamin BOX 9 that, among its many functions, reduces the FOR A DIET WITH PLENTY OF GRAIN risk of a serious type of birth defect (box 8). PRODUCTS, VEGETABLES, AND FRUITS, Minerals such as potassium, found in a wide variety of vegetables and fruits, and calcium, EAT DAILY— found in certain vegetables, may help reduce 6–11 servings* of grain products the risk for high blood pressure (see pages (breads, cereals, pasta, and rice) 10 and 37). • Eat products made from a variety of whole grains, such as wheat, rice, oats, The availability of fresh fruits and vegetables corn, and . varies by season and region of the country, • Eat several servings of whole-grain but frozen and canned fruits and vegetables breads and cereals daily. ensure a plentiful supply of these healthful • Prepare and serve grain products with foods throughout the year. Read the Nutrition little or no fats and sugars. Facts Label to help choose foods that are rich in carbohydrates, fiber, and nutrients, and 3–5 servings* of various vegetables and low in fat and sodium. vegetable juices • Choose dark-green leafy and BOX 8 deep-yellow vegetables often. SOME GOOD SOURCES OF FOLATE* • Eat dry beans, peas, and lentils often. • Eat starchy vegetables, such as potatoes • Dry beans (like red beans, navy beans, and corn. and ), lentils, , cow peas, and • Prepare and serve vegetables with little or no fats. • Many vegetables, especially leafy greens 2–4 servings* of various fruits and (spinach, cabbage, brussels sprouts, fruit juices romaine, looseleaf ), peas, , , beets, and broccoli • Choose citrus fruits or juices, melons, or regularly. • Fruits such as blackberries, boysen- • Eat fruits as desserts or snacks. berries, , oranges, plantains, • Drink fruit juices. , , and juice • Prepare and serve fruits with little or no added sugars.

* Does not include complete list of examples. * See box 2, page 7, for what counts as a serving. You can obtain additional information from “Good Sources of Nutrients,” USDA, January 1990. The Nutrition Facts Label may also provide brand-spe- cific information on this nutrient. ADVICE FOR TODAY Eat more grain products (breads, cereals, pasta, and rice), vegetables, and fruits. Eat dry beans, lentils, and peas more often. Increase your fiber intake by eating more of a variety of whole grains, whole-grain products, dry beans, fiber-rich vegetables and fruits such as carrots, corn, peas, , and berries (box 9).

24 25 Choose a diet low in fat, Choose a diet low in fat saturated fat, and Fat, whether from plant or animal sources, contains more than twice the number of cholesterol calories of an equal amount of carbohydrate or protein. Choose a diet that provides no ome dietary fat is needed for good health. more than 30 percent of total calories from SFats supply energy and essential fatty fat. The upper limit on the grams of fat in acids and promote absorption of the fat-solu- your diet will depend on the calories you ble vitamins A, D, E, and K. Most people are need (box 10). Cutting back on fat can help aware that high levels of saturated fat and you consume fewer calories. For example, at cholesterol in the diet are linked to increased 2,000 calories per day, the suggested upper blood cholesterol levels and a greater risk for limit of calories from fat is about 600 calories. heart disease. More Americans are now eat- Sixty-five grams of fat contribute about 600 ing less fat, saturated fat, and cholesterol-rich calories (65 grams of fat × 9 calories per foods than in the recent past, and fewer peo- gram = about 600 calories). On the Nutrition ple are dying from the most common form of Facts Label, 65 grams of fat is the Daily Value heart disease. Still, many people continue to for a 2,000-calorie intake (figure 4). eat high-fat diets, the number of overweight people has increased, and the risk of heart disease and certain cancers (also linked to fat BOX 10 intake) remains high. This guideline empha- MAXIMUM TOTAL FAT INTAKE AT sizes the continued importance of choosing a DIFFERENT CALORIE LEVELS diet with less total fat, saturated fat, and cholesterol. Calories 1,600 2,200 2,800

Foods high in fat should be used sparingly Total fat 53 73 93 (grams) Some foods and food groups in the Food Guide Pyramid are higher in fat than others. Fats and oils, and some types of desserts and snack foods that contain fat provide calories but few nutrients. Many foods in the milk group and in the meat and beans group (which includes eggs and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in the grain group. Choosing lower fat options among these foods allows you to eat the recom- mended servings from these groups and increase the amount and variety of grain products, fruits, and vegetables in your diet without going over your calorie needs.

26 27 FIGURE 4 supply smaller amounts of saturated fat. On COOKIES the Nutrition Facts Label, 20 grams of satu- rated fat (9 percent of caloric intake) is the Nutrition Facts Calories from Daily Value for a 2,000-calorie diet (figure 4). Serving Size 3 cookies (34g/1.2 oz) Fat are now Servings Per Container About 5 shown on the Monounsaturated and polyunsaturated fat. label to help Serving Size Amount Per Serving consumers and canola oils are particularly high in reflects the Calories 180 Calories from Fat 90 amount meet dietary monounsaturated fats; most other vegetable typically eaten % Daily Value* guidelines that oils, nuts, and high-fat fish are good sources by many Total Fat 10g 15% recommend people. Saturated Fat 3.5g 18% people get no of polyunsaturated fats. Both kinds of unsat- Polyunsaturated Fat 1g more than 30 urated fats reduce blood cholesterol when Monounsaturated Fat 5g percent of the they replace saturated fats in the diet. The Cholesterol 10mg 3% calories in their Sodium 80mg 3% overall diet from fats in most fish are low in saturated fatty Total Carbohydrate 21g 7% fat. acids and contain a certain type of polyunsat- The list of Dietary Fiber 1g 4% urated (omega-3) that is under Sugars 11g % Daily Value nutrients (DV) shows study because of a possible association with Protein 2g covers how a food in a decreased risk for heart disease in certain those most the specified important Vitamin A 0% ¥ Vitamin C 0% people. Remember that the total fat in the Calcium 0% ¥ Iron 4% serving size fits to the into the overall Thiamin 6% ¥ Riboflavin 4% diet should be consumed at a moderate health of daily diet. By level—that is, no more than 30 percent of today’s Niacin 4% using the %DV consumers. * Percent Daily Values are based on a 2,000 calories. Mono- and polyunsaturated fat calorie diet. Your daily values may be higher you can easily or lower depending on your calorie needs: determine sources should replace saturated fats within Calories 2,000 2,500 whether a food Total Fat Less than 65g 80g this limit. Sat Fat Less than 20g 25g contributes a lot Cholesterol Less than 300mg 300mg or a little of a Sodium Less than 2,400mg 2,400mg particular Total Carbohydrate 300g 375g Partially hydrogenated vegetable oils, such as Dietary Fiber 25g 30g nutrient. And those used in many margarines and shorten- you can Ingredients: Unbleached enriched [flour, niacin, reduced iron, thiamin mononitrate compare ings, contain a particular form of unsaturated (vitamin B1)], sweet (sugar, chocolate liquor, cocoa butter, soy lecithin added as an different foods fat known as trans-fatty acids that may raise emulsifier, vanilla extract), sugar, partially hydro- with no need to genated vegetable shortening (soybean, blood cholesterol levels, although not as cottonseed and/or canola oils), nonfat milk, do any whole eggs, cornstarch, egg whites, salt, vanilla extract, baking soda, and soy lecithin. calculations. much as saturated fat.

Choose a diet low in saturated fat

Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing satu- rated fat to less than 10 percent of calories will help you lower your blood cholesterol level. The fats from meat, milk, and milk products are the main sources of saturated fats in most diets. Many bakery products are also sources of saturated fats. Vegetable oils

28 29 Choose a diet low in cholesterol BOX 11 FOR A DIET LOW IN FAT, SATURATED FAT, The body makes the cholesterol it requires. AND CHOLESTEROL In addition, cholesterol is obtained from food. Dietary cholesterol comes from animal Fats and Oils sources such as egg , meat (especially • Use fats and oils sparingly in organ meats such as liver), poultry, fish, and and at the table. higher fat milk products. Many of these foods • Use small amounts of salad dressings are also high in saturated fats. Choosing and spreads such as butter, margarine, foods with less cholesterol and saturated fat and mayonnaise. Consider using lowfat will help lower your blood cholesterol levels or fat-free dressings for salads. (box 11). The Nutrition Facts Label lists the Daily Value for cholesterol as 300 mg. You • Choose vegetable oils and soft mar- can keep your cholesterol intake at this level garines most often because they are or lower by eating more grain products, veg- lower in saturated fat than solid shorten- etables and fruits, and by limiting intake of ings and animal fats, even though their high cholesterol foods. caloric content is the same. • Check the Nutrition Facts Label to see Advice for children how much fat and saturated fat are in a serving; choose foods lower in fat and Advice in the previous sections does not saturated fat. apply to infants and toddlers below the age Grain Products, Vegetables, and Fruits of 2 years. After that age, children should gradually adopt a diet that, by about 5 years • Choose lowfat sauces with pasta, rice, of age, contains no more than 30 percent of and potatoes. calories from fat. As they begin to consume • Use as little fat as possible to cook fewer calories from fat, children should vegetables and grain products. replace these calories by eating more grain • Season with herbs, spices, juice, products, fruits, vegetables, and lowfat milk and fat-free or lowfat salad dressings. products or other calcium-rich foods, and beans, lean meat, poultry, fish, or other Meat, Poultry, Fish, Eggs, Beans, and Nuts protein-rich foods. • Choose two to three servings of lean fish, poultry, meats, or other protein-rich foods, such as beans, daily. Use meats labeled “lean” or “extra lean.” Trim fat from meat; take off poultry. (Three ounces of cooked lean beef or chicken without skin—a piece the size of a deck of cards—provides about 6 grams of fat; a piece of chicken with skin or untrimmed meat of that size may have as much as twice this amount of fat.) Most beans and products are almost fat-free and are a good source of protein and fiber. • Limit intake of high-fat processed meats such as sausages, salami, and other cold

30 31 BOX 11, CONTINUED Choose a diet moderate cuts; choose lower fat varieties by in sugars reading the Nutrition Facts Label. • Limit the intake of organ meats (three Sugars come in many forms ounces of cooked chicken liver have about 540 mg of cholesterol); use egg yolks in Sugars are carbohydrates. Dietary carbohy- moderation (one egg has about 215 drates also include the complex carbohy- mg of cholesterol). Egg whites contain no drates starch and fiber. During all cholesterol and can be used freely. carbohydrates except fiber break down into Milk and Milk Products sugars. Sugars and occur naturally in many foods that also supply other nutrients. • Choose skim or lowfat milk, fat-free or Examples of these foods include milk, fruits, lowfat yogurt, and lowfat cheese. some vegetables, breads, cereals, and grains. • Have two to three lowfat servings daily. Americans eat sugars in many forms, and Add extra calcium to your diet without most people like their taste. Some sugars are added fat by choosing fat-free yogurt used as natural preservatives, thickeners, and and lowfat milk more often. [One cup of baking aids in foods; they are often added to skim milk has almost no fat, 1 cup of 1 foods during processing and preparation or percent milk has 2.5 grams of fat, 1 cup when they are eaten. The body cannot tell of 2 percent milk has 5 grams (one tea- the difference between naturally occurring spoon) of fat, and 1 cup of whole milk and added sugars because they are identical has 8 grams of fat.] If you do not con- chemically. sume foods from this group, eat other calcium-rich foods (box 3, page 10). Sugars, health, and weight maintenance

Scientific evidence indicates that diets high in sugars do not cause hyperactivity or ADVICE FOR TODAY diabetes. The most common type of diabetes To reduce your intake of fat, saturated fat, occurs in overweight adults. Avoiding sugars and cholesterol, follow these recommenda- alone will not correct overweight. To lose tions, as illustrated in the Food Guide weight reduce the total amount of calories Pyramid, which apply to diets consumed from the food you eat and increase your over several days and not to single meals level of physical activity (see pages 19–20). or foods. If you wish to maintain your weight when • Use fats and oils sparingly. you eat less fat, replace the lost calories from • Use the Nutrition Facts Label to help you fat with equal calories from fruits, vegetables, choose foods lower in fat, saturated fat, and grain products, found in the lower half and cholesterol. of the Food Guide Pyramid. Some foods that contain a lot of sugars supply calories but • Eat plenty of grain products, vegetables, few or no nutrients (box 12). These foods are and fruits. located at the top of the Pyramid. For very • Choose lowfat milk products, lean meats, active people with high calorie needs, sugars fish, poultry, beans, and peas to get essen- can be an additional source of energy. tial nutrients without substantially increas- However, because maintaining a nutritious ing calorie and saturated fat intakes.

32 33 BOX 12 BOX 13 ON A FOOD LABEL, SUGARS INCLUDE FOR HEALTHIER TEETH AND GUMS brown sugar • Eat fewer foods containing sugars and corn sweetener starches between meals. corn syrup • Brush and floss teeth regularly. fructose • Use a fluoride toothpaste. fruit juice concentrate • Ask your dentist or doctor about the (dextrose) need for supplemental fluoride, high-fructose corn syrup especially for children. invert sugar you eat, the use of sugar substitutes will not cause you to lose weight. Sugars and dental caries raw sugar [table] sugar () Both sugars and starches can promote tooth syrup decay. The more often you eat foods that contain sugars and starches, and the longer A food is likely to be high in sugars if one these foods are in your mouth before you of the above terms appears first or second brush your teeth, the greater the risk for in the ingredients list, or if several of them tooth decay. Thus, frequent eating of foods are listed. high in sugars and starches as between-meal snacks may be more harmful to your teeth diet and a healthy weight is very important, than eating them at meals and then brushing. sugars should be used in moderation by Regular daily dental , including most healthy people and sparingly by people brushing with a fluoride toothpaste and floss- with low calorie needs. This guideline cau- ing, and an adequate intake of fluoride, tions about eating sugars in large amounts preferably from fluoridated , will help and about frequent snacks of foods and bev- you prevent tooth decay (box 13). erages containing sugars that supply unnec- essary calories and few nutrients. ADVICE FOR TODAY Sugar substitutes Use sugars in moderation—sparingly if your calorie needs are low. Avoid excessive Sugar substitutes such as , saccharin, snacking, brush with a fluoride toothpaste, and aspartame are ingredients in many and floss your teeth regularly. Read the foods. Most sugar substitutes do not provide Nutrition Facts Label on foods you buy. The significant calories and therefore may be use- food label lists the content of total carbohy- ful in the diets of people concerned about drate and sugars, as well as calories. calorie intake. Foods containing sugar substi- tutes, however, may not always be lower in calories than similar products that contain sugars. Unless you reduce the total calories

34 35 Choose a diet moderate in sodium and fat and may help with weight reduction and control. Consuming more salt and sodium fruits and vegetables also increases potas- sium intakes which may help to reduce Sodium and salt are found mainly in processed blood pressure (box 14). Increased physical and prepared foods activity helps lower blood pressure and con- trol weight. Alcohol consumption has also Sodium and sodium —known com- been associated with high blood pressure. monly as salt—occur naturally in foods, usu- Another reason to reduce salt intake is the ally in small amounts. Salt and other fact that high salt intakes may increase the sodium-containing ingredients are often used amount of calcium excreted in the urine in . Some people add salt and, therefore, increase the body’s need and salty sauces, such as soy sauce, to their for calcium. food at the table, but most dietary sodium or salt comes from foods to which salt has BOX 14 already been added during processing or SOME GOOD SOURCES OF POTASSIUM* preparation. Although many people add salt to enhance the taste of foods, their prefer- • Vegetables and fruits in general, ence may weaken with eating less salt. especially – potatoes and sweet potatoes Sodium is associated with high blood pressure – spinach, swiss , broccoli, winter squashes, and In the body, sodium plays an essential role in regulation of fluids and blood pressure. – dates, , , mangoes, Many studies in diverse have plantains, dried , , , shown that a high sodium intake is associ- orange juice, and juice ated with higher blood pressure. Most evi- – dry beans, peas, lentils dence suggests that many people at risk for • Milk and yogurt are good sources of high blood pressure reduce their chances of potassium and have less sodium than developing this condition by consuming less cheese; cheese has much less potassium salt or sodium. Some questions remain, and usually has added salt. partly because other factors may interact with sodium to affect blood pressure. * Does not include complete list of examples. You can obtain additional information from “Good Other factors affect blood pressure Sources of Nutrients,” USDA, January 1990. The Nutrition Facts Label may also provide brand-spe- Following other guidelines in the Dietary cific information on this nutrient. Guidelines for Americans may also help prevent high blood pressure. An important example is the guideline on weight and physical activity. The role of body weight in blood pressure control is well documented. Blood pressure increases with weight and decreases when weight is reduced. The guideline to consume a diet with plenty of fruits and vegetables is relevant because fruits and vegetables are naturally lower in

36 37 Most Americans consume more salt than BOX 15 is needed TO CONSUME LESS SALT AND SODIUM— Sodium has an important role in the body. • Read the Nutrition Facts Label to deter- However, most Americans consume more mine the amount of sodium in the foods sodium than is needed. The Nutrition Facts you purchase. The sodium content of Label lists a Daily Value of 2,400 mg per day processed foods—such as cereals, for sodium [2,400 mg sodium per day is con- breads, soups, and salad dressings— tained in 6 grams of sodium chloride (salt)]. often varies widely. In measures, one level teaspoon • Choose foods lower in sodium and ask of salt provides about 2,300 milligrams of your grocer or supermarket to offer sodium. Most people consume more than more low-sodium foods. Request less this amount. salt in your meals when eating out or traveling. There is no way at present to tell who might develop high blood pressure from eating too • If you salt foods in cooking or at the much sodium. However, consuming less salt table, add small amounts. Learn to use or sodium is not harmful and can be recom- spices and herbs, rather than salt, to mended for the healthy normal adult enhance the flavor of food. (box 15). • When planning meals, consider that fresh and most plain frozen vegetables ADVICE FOR TODAY are low in sodium.

Fresh fruits and vegetables have very little • When selecting canned foods, select sodium. The food groups in the Food those prepared with reduced or no Guide Pyramid include some foods that are sodium. high in sodium and other foods that have • Remember that fresh fish, poultry, and very little sodium, or can be prepared in meat are lower in sodium than most ways that add flavor without adding salt. canned and processed ones. Read the Nutrition Facts Label to compare and help identify foods lower in sodium • Choose foods lower in sodium content. within each group. Use herbs and spices to Many frozen dinners, packaged mixes, flavor food. Try to choose forms of foods canned soups, and salad dressings con- that you frequently consume that are lower tain a considerable amount of sodium. in sodium and salt. Remember that condiments such as soy and many other sauces, pickles, and are high in sodium. Ketchup and mustard, when eaten in large amounts, can also contribute significant amounts of sodium to the diet. Choose lower sodium varieties. • Choose fresh fruits and vegetables as a lower sodium alternative to salted snack foods.

38 39 If you drink alcoholic the pancreas, and damage to the brain and heart. Heavy drinkers also are at risk of mal- beverages, do so in nutrition because alcohol contains calories that may substitute for those in more nutri- moderation tious foods.

lcoholic beverages supply calories but Who should not drink? Afew or no nutrients. The alcohol in these beverages has effects that are harmful when Some people should not drink alcoholic consumed in excess. These effects of alcohol beverages at all. These include: may alter judgment and can lead to depen- • Children and adolescents. dency and a great many other serious health problems. Alcoholic beverages have been • Individuals of any age who cannot restrict used to enhance the enjoyment of meals by their drinking to moderate levels. This is a many societies throughout . If special concern for recovering alcoholics adults choose to drink alcoholic beverages, and people whose family members have they should consume them only in modera- alcohol problems. tion (box 16). • Women who are trying to conceive or who are pregnant. Major birth defects, including Current evidence suggests that moderate fetal alcohol syndrome, have been attrib- drinking is associated with a lower risk for uted to heavy drinking by the mother coronary heart disease in some individuals. while pregnant. While there is no conclu- However, higher levels of alcohol intake sive evidence that an occasional drink is raise the risk for high blood pressure, stroke, harmful to the fetus or to the pregnant heart disease, certain cancers, accidents, vio- woman, a safe level of alcohol intake dur- lence, suicides, birth defects, and overall ing has not been established. mortality (). Too much alcohol may cause cirrhosis of the liver, inflammation of • Individuals who plan to drive or take part in activities that require attention or skill. BOX 16 Most people retain some alcohol in the WHAT IS MODERATION? blood up to 2–3 hours after a single drink. • Individuals using prescription and over- Moderation is defined as no more than the-counter medications. Alcohol may alter one drink per day for women and no the effectiveness or toxicity of . more than two drinks per day for men. Also, some medications may increase blood alcohol levels or increase the Count as a drink— adverse effect of alcohol on the brain. • 12 ounces of regular beer (150 calories) ADVICE FOR TODAY • 5 ounces of wine (100 calories) If you drink alcoholic beverages, do so in • 1.5 ounces of 80-proof distilled spirits moderation, with meals, and when consump- (100 calories) tion does not put you or others at risk.

40 41 Acknowledgments For additional information on The U.S. Department of Health and : Services and the U.S. Department of • Center for Nutrition Policy and Promotion, Agriculture acknowledge the recommenda- USDA, 1120 20th Street, NW, Suite 200 tions of the Dietary Guidelines Advisory North Lobby, Washington, DC 20036. Committee—the basis for this edition. The Committee consisted of Doris Howes • Food and Nutrition Information Center, Calloway, Ph.D.(chair), Richard J. Havel, USDA/National Agricultural Library, Room M.D. (vice-chair), Dennis M. Bier, M.D., 304, 10301 Baltimore Boulevard, Beltsville, William H. Dietz, M.D., Ph.D., Cutberto MD 20705-2351. Garza, M.D., Ph.D., Shiriki K. Kumanyika, Internet address: [email protected] Ph.D., R.D., , Ph.D., M.P.H., • Cancer Information Service, Office of Irwin H. Rosenberg, M.D., Sachiko T. St. Jeor, Cancer Communications, National Cancer Ph.D., R.D., Barbara O. Schneeman, Ph.D., Institute, Building 31, Room 10A16, 9000 and John W. Suttie, Ph.D. The Departments Rockville Pike, Bethesda, MD 20892. also acknowledge the staff work of the exec- Internet address: [email protected] utive secretaries to the committee: Karil Bialostosky, M.S., and Linda Meyers, Ph.D., • National Heart, Lung, and Blood Institute from HHS; Eileen Kennedy, D.Sc., R.D., and Information Center, P.O. Box 30105, Debra Reed, M.S., from USDA. Bethesda, MD 20824-0105. • Weight-Control Information Network (WIN) of the National Institute of Diabetes and Digestive and Kidney Diseases, 1 WIN WAY, Bethesda, MD 20892. Internet address: [email protected] • National Institute on Alcohol Abuse and Alcoholism, 600 Executive Boulevard, Suite 409, Bethesda, MD 20892-7003. • National Institute on Aging Information Center, Building 31, Room 5C27, National Institutes of Health, Bethesda, MD 20892. • Office of Food Labeling, Food and Drug Administration (HFS-150), 200 C Street, SW, Washington, DC 20204. • Contact your county extension home econ- omist (cooperative extension system) or a nutrition professional in your local department, hospital, American Red Cross, dietetic association, diabetes associa- tion, heart association, or cancer society.

42 43 The United States Department of Agriculture (USDA) prohibits discrimination in its programs on the basis of race, color, national origin, sex, religion, age, disability, political beliefs, and marital or familial status. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for commu- nication of program information (Braille, large print, audiotape, etc.) should contact the USDA Office of Communications at 202-720-2791.

To file a complaint, write the Secretary of Agriculture, U.S. Department of Agriculture, Washington, DC 20250, or call 202-720-7327 (voice) or 202-720-1127 (TDD). USDA is an equal opportunity employer.

December 1995 Home and Garden Bulletin No. 232