Download Dietary Guidelines for Americans, 2005 by U.S. Department of Health and Human Services, U.S. PDF

By U.S. Department of Health and Human Services, U.S. Department of Agriculture

Offers authoritative recommendation approximately how stable nutritional conduct can advertise wellbeing and fitness and decrease possibility for significant persistent illnesses. supplies motion steps to arrive available targets in weight keep an eye on, better muscle and bones, and balanced meals to assist hinder persistent illnesses corresponding to center affliction, diabetes and a few cancers.

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Extra resources for Dietary Guidelines for Americans, 2005

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The recommended total fat intake is between 20 and 35 percent of calories for adults. A fat intake of 30 to 35 percent of calories is recommended for children 2 to 3 years of age and 25 to 35 percent of calories for children and adolescents 4 to 18 years of age. Few Americans consume less than 20 percent of calories from fat. Fat intakes that exceed 35 percent of calories are associated with both total increased saturated fat and calorie intakes. 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 30 To decrease their risk of elevated low­density lipoprotein (LDL) cholesterol in the blood, most Americans need to decrease their intakes of saturated fat and trans fats, and many need to decrease their dietary intake of cholesterol.

Participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults.  These benefits are seen in adolescents, adults, and older adults who perform resistance exercises on 2 or more days per week.  In addition, regular exercise can help prevent falls, which is of particular importance for older adults. , 10­minute bouts) of moderate­intensity activity. The accumulated total is what is important—both for health and for burning calories.

Key Recommendations for Specific Population Groups • Children and adolescents.  Children 9 years of age and older should consume 3 cups per day of fat­free or low­fat milk or equivalent milk products.  The DASH Eating Plan and the USDA Food Guide suggest increasing intakes of dark green vegetables, orange 11 See appendix A­2 and table D1­16 from the 2005 DGAC Report (or USDA website) for information on children age 2 to 3 years.  Examples of vegetables are dark green (broccoli, spinach, most greens); orange (carrots, sweetpotatoes, winter squash, pumpkin); legumes (dry beans, chickpeas, tofu); starchy (corn, white potatoes, green peas); other (tomatoes, cabbage, celery, cucumber, lettuce, onions, peppers, green beans, cauliflower, mush­ rooms, summer squash).

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