Nutrition and Your Health: - Dietary Guidelines for Americans

Balance

the food you eat

with physical activity–

maintain or improve

your weight

Choose

a diet

with plenty of

grain products,

vegetables,

and fruits

Choose

a diet

low in fat,

saturated fat,

and cholesterol

Eat a

variety of

foods

Choose a

diet moderate

in salt and

sodium

Choose a

diet moderate

in sugars

If you drink

alcoholic beverages,

do so in

moderation

Nutrition and Your Health:

Dietary Guidelines

for Americans

Fourth Edition, 1995

U.S. Department of Agriculture

U.S. Department of Health and Human Services

Dietary Guidelines

for Americans

Eat a variety of foods

page 5

Balance the food you eat with

physical activity

—

maintain

or improve your weight

page 15

Choose a diet with plenty

of grain products, vegetables,

and fruits

page 22

Choose a diet low in fat,

saturated fat, and

cholesterol

page 26

Choose a diet moderate

in sugars

page 33

Choose a diet moderate

in salt and sodium

page 36

If you drink alcoholic

beverages, do so

in moderation

page 40

Nutrition and Your Health:

Dietary Guidelines

for Americans

What should Americans eat to stay healthy?

These guidelines are designed to help

answer this question. They provide advice

for healthy Americans age 2 years and over

about food choices that promote health and

prevent disease. To meet the

Dietary

Guidelines for Americans, choose a diet with

most of the calories from grain products,

vegetables, fruits, lowfat milk products, lean

meats, ﬁsh, poultry, and dry beans. Choose

fewer calories from fats and sweets.

Eating is one of life’s greatest pleasures

Food choices depend on history, culture, and

environment, as well as on energy and nutri-

ent needs. People also eat foods for enjoy-

ment. Family, friends, and beliefs play a

major role in the ways people select foods

and plan meals. This booklet describes some

of the many different and pleasurable ways

to combine foods to make healthful diets.

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, blood 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 work productively and feel

their best. Food choices also can help to

in a satisfying diet. Nearly all Americans need

to be more active, because a sedentary

lifestyle is unhealthful. Increasing the calories

spent in daily activities helps to maintain

health and allows people to eat a nutritious

and enjoyable diet.

What is a healthful diet?

Healthful diets contain the amounts of

essential nutrients and calories needed to

prevent nutritional deﬁciencies and excesses.

Healthful diets also provide the right balance

of carbohydrate, fat, and protein to reduce

risks for chronic diseases, and are a part of a

full and productive lifestyle. Such diets are

obtained from a variety of foods that are

available, affordable, and enjoyable.

The Recommended Dietary Allowances

refer to nutrients

Recommended Dietary Allowances (RDAs)

represent the amounts of nutrients that are

adequate to meet the needs of most healthy

people. Although people with average nutri-

ent requirements likely eat adequately at

levels below the RDAs, diets that meet RDAs

are almost certain to ensure intake of enough

essential nutrients by most healthy people.

The Dietary Guidelines describe food choices

that will help you meet these recommenda-

tions. Like the RDAs, the Dietary Guidelines

apply to diets consumed over several days

and not to single meals or foods.

The Dietary Guidelines describe food choices

that promote good health

The Dietary Guidelines are designed to help

Americans choose diets that will meet nutri-

ent requirements, promote health, support

active lives, and reduce chronic disease risks.

Research has shown that certain diets raise

risks for chronic diseases. Such diets are high

in fat, saturated fat, cholesterol, and salt and

they contain more calories than the body

reduce the risk for chronic diseases, such as

heart disease, certain cancers, diabetes,

stroke, and osteoporosis, that are leading

causes of death and disability among

Americans. Good diets can reduce major risk

factors for chronic diseases

—

factors such as

obesity, high blood pressure, and high blood

cholesterol.

Foods contain energy, nutrients, and other

components that affect health

People require energy and certain other

essential nutrients. These nutrients are

essential because the body cannot make

them and must obtain them from food.

Essential nutrients include vitamins, minerals,

certain amino acids, and certain fatty acids.

Foods also contain other components such

as ﬁber that are important for health.

Although each of these food components has

a speciﬁc function in the body, all of them

together are required for overall health.

People need calcium to build and maintain

strong bones, for example, but many other

nutrients also are involved.

The carbohydrates, fats, and proteins in

food supply energy, which is measured in

calories. Carbohydrates and proteins provide

about 4 calories per gram. Fat contributes

more than twice as much

—

about 9 calories

per gram. Alcohol, although not a nutrient,

also supplies energy

—

about 7 calories per

gram. Foods that are high in fat are also high

in calories. However, many lowfat or nonfat

foods can also be high in calories.

Physical activity fosters a healthful diet

Calorie needs vary by age and level of activ-

ity. Many older adults need less food, in part

due to decreased activity, relative to younger,

more active individuals. People who are

trying to lose weight and eating little food

may need to select more nutrient-dense

foods in order to meet their nutrient needs

Eat a variety of foods

To obtain the nutrients and other substances

needed for good health, vary the foods you eat

Foods contain combinations of nutrients and

other healthful substances. No single food

can supply all nutrients in the amounts

you need. For example, oranges provide

vitamin C but no vitamin B

; cheese pro-

vides vitamin B

but no vitamin C. To make

sure you get all of the nutrients and other

substances needed for health, choose the

recommended number of daily servings from

each of the ﬁve major food groups displayed

in the Food Guide Pyramid (ﬁgure 1).

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

uses. They are also low in grain products,

vegetables, fruit, and ﬁber. This bulletin

helps you choose foods, meals, and diets

that can reduce chronic disease risks.

Food labels and the Food Guide Pyramid are

tools to help you make food choices

The Food Guide Pyramid and the Nutrition

Facts Label serve as educational tools to put

the Dietary Guidelines into practice. The

Pyramid translates the RDAs and the Dietary

Guidelines into the kinds and amounts of

food to eat each day. The Nutrition Facts

Label is designed to help you select foods for

a diet that will meet the Dietary Guidelines.

Most processed foods now include nutrition

information. However, nutrition labels are

not required for foods like coffee and tea

(which contain no signiﬁcant amounts of

nutrients), certain ready-to-eat foods like

unpackaged deli and bakery items, and

restaurant food. Labels are also voluntary for

many raw foods

—

your grocer may supply

this information for the ﬁsh, meat, poultry,

and raw fruits and vegetables that are con-

sumed most frequently. Use the Nutrition

Facts Label to choose a healthful diet.

▼

Meat, Poultry, Fish, Dry Beans,

Eggs, and Nuts Group

2-3 SERVINGS

Fruit Group

2-4 SERVINGS

Bread, Cereal,

Rice, and

Pasta Group

6-11

SERVINGS

Milk, Yogurt, and

Cheese Group

2-3 SERVINGS

Vegetable Group

3-5 SERVINGS

Fats, Oils, and Sweets

USE SPARINGLY

KEY

These symbols show fat and

added sugars in foods.

Fat (naturally occurring

and added)

Sugars

(added)

▼

FIGURE 1

FOOD GUIDE PYRAMID

at the center of the plate, accompanied by

other vegetables and fruit, and lean and low-

fat foods from the other groups. Limit fats and

sugars added in food preparation and at the

table. Compare the recommended number of

servings in box 1 with what you usually eat.

What counts as a “serving”?

See box 2 for suggested serving sizes in the

Food Guide Pyramid food groups. Notice

that some of the serving sizes are smaller

than what you might usually eat. For exam-

ple, many people eat a cup or more of pasta

in a meal, which equals two or more serv-

ings. So, it is easy to eat the number of

servings recommended.

BOX 1

CHOOSE FOODS FROM EACH OF

FIVE FOOD GROUPS

The Food Guide Pyramid illustrates the

importance of balance among food groups

in a daily eating pattern. Most of the daily

servings of food should be selected from

the food groups that are the largest in the

picture and closest to the base of the

Pyramid.

• Choose most of your foods from the

grain products group (6–11 servings), the

vegetable group (3–5 servings), and the

fruit group (2–4 servings).

• Eat moderate amounts of foods from the

milk group (2–3 servings) and the meat

and beans group (2–3 servings).

• Choose sparingly foods that provide few

nutrients and are high in fat and sugars.

Note: A range of servings is given for each food

group. The smaller number is for people who

consume about 1,600 calories a day, such as many

sedentary women. The larger number is for those

who consume about 2,800 calories a day, such as

active men.

BOX 2

WHAT COUNTS AS A SERVING?*

Grain Products Group (bread, cereal,

rice, and pasta)

• 1 slice of bread

• 1 ounce of ready-to-eat cereal

• 1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

• 1 cup of raw leafy vegetables

• 1/2 cup of other vegetables

—

cooked or

chopped raw

• 3/4 cup of vegetable juice

Fruit Group

• 1 medium apple, banana, orange

• 1/2 cup of chopped, cooked, or canned

fruit

• 3/4 cup of fruit juice

Milk Group (milk, yogurt, and cheese)

• 1 cup of milk or yogurt

• 1

⁄

ounces of natural cheese

• 2 ounces of processed cheese

Meat and Beans Group (meat, poultry,

ﬁsh, dry beans, eggs, and nuts)

• 2–3 ounces of cooked lean meat, poul-

try, or ﬁsh

• 1/2 cup of cooked dry beans or 1 egg

counts as 1 ounce of lean meat. Two

tablespoons of peanut butter or 1/3 cup

of nuts count as 1 ounce of meat.

* Some foods ﬁt into more than one group.

Dry beans, peas, and lentils can be counted as serv-

ings in either the meat and beans group or veg-

etable group. These “cross over” foods can be

counted as servings from either one or the other

group, but not both. Serving sizes indicated here are

those used in the Food Guide Pyramid and based

on both suggested and usually consumed portions

necessary to achieve adequate nutrient intake. They

differ from serving sizes on the Nutrition Facts

Label, which reﬂect portions usually consumed.

Foods vary in their amounts of calories and

nutrients

Some foods such as grain products, vegeta-

bles, and fruits have many nutrients and

other healthful substances but are relatively

low in calories. Fat and alcohol are high in

calories. Foods high in both sugars and fat

contain many calories but often are low in

vitamins, minerals, or ﬁber.

People who do not need many calories or

who must restrict their food intake need to

choose nutrient-rich foods from the ﬁve

major food groups with special care. They

should obtain most of their calories from

foods that contain a high proportion of

essential nutrients and ﬁber.

Growing children, teenage girls, and women

have higher needs for some nutrients

Many women and adolescent girls need to

eat more calcium-rich foods to get the cal-

cium needed for healthy bones throughout

life. By selecting lowfat or fat-free milk

products and other lowfat calcium sources,

they can obtain adequate calcium and keep

fat intake from being too high (box 3).

Young children, teenage girls, and women of

childbearing age should also eat enough

iron-rich foods, such as lean meats and

whole-grain or enriched white bread, to

keep the body’s iron stores at adequate lev-

els (box 4).

Choose different foods within each food group

You can achieve a healthful, nutritious eating

pattern with many combinations of foods

from the ﬁve major food groups. Choosing a

variety of foods within and across food

groups improves dietary patterns because

foods within the same group have different

combinations of nutrients and other beneﬁ-

cial substances. For example, some vegeta-

bles and fruits are good sources of vitamin C

or vitamin A, while others are high in folate

(page 24); still others are good sources of

calcium or iron. Choosing a variety of foods

within each group also helps to make your

meals more interesting from day to day.

What about vegetarian diets?

Some Americans eat vegetarian diets for

reasons of culture, belief, or health. Most

vegetarians eat milk products and eggs,

and as a group, these lacto-ovo-vegetarians

enjoy excellent health. Vegetarian diets are

consistent with the Dietary Guidelines for

Americans and can meet Recommended

Dietary Allowances for nutrients. You can get

enough protein from a vegetarian diet as

long as the variety and amounts of foods

consumed are adequate. Meat, ﬁsh, and

poultry are major contributors of iron, zinc,

and B vitamins in most American diets, and

vegetarians should pay special attention to

these nutrients.

Vegans eat only food of plant origin. Because

animal products are the only food sources of

vitamin B

, 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

vitamin D and calcium, which most

Americans obtain from milk products.

will depend on the amounts you eat and

the other foods you consume.

Where do vitamin, mineral, and ﬁber

supplements ﬁt in?

Supplements of vitamins, minerals, or ﬁber

also may help to meet special nutritional

needs. However, supplements do not supply

all of the nutrients and other substances pre-

sent in foods that are important to health.

Supplements of some nutrients taken regu-

larly in large amounts are harmful. Daily vita-

min and mineral supplements at or below

the Recommended Dietary Allowances are

considered safe, but are usually not needed

by people who eat the variety of foods

depicted in the Food Guide Pyramid.

Enriched and fortiﬁed foods have essential

nutrients added to them

National policy requires that speciﬁed

amounts of nutrients be added to enrich

some foods. For example, enriched ﬂour and

bread contain added thiamin, riboﬂavin,

niacin, and iron; skim milk, lowfat milk,

and margarine are usually enriched with

vitamin A; and milk is usually enriched with

vitamin D. Fortiﬁed foods may have one or

several nutrients added in extra amounts.

The number and quantity of nutrients added

vary among products. Fortiﬁed foods may be

useful for meeting special dietary needs.

Read the ingredient list to know which

nutrients are added to foods (ﬁgure 2).

How these foods ﬁt into your total diet

BOX 3

SOME GOOD SOURCES OF CALCIUM*

• Most foods in the milk group

†

– milk and dishes made with milk, such

as puddings and soups made with milk

– cheeses such as Mozzarella, Cheddar,

Swiss, and Parmesan

– yogurt

• Canned ﬁsh with soft bones such as

sardines, anchovies, and salmon

†

• Dark-green leafy vegetables, such as

kale, mustard greens, and turnip greens,

and pak-choi

• Tofu, if processed with calcium sulfate.

Read the labels.

• Tortillas made from lime-processed corn.

Read the labels.

* Does not include complete list of examples. You

can obtain additional information from “Good

Sources of Nutrients,” USDA, January 1990. Also

read food labels for brand-speciﬁc information.

†

Some foods in this group are high in fat, choles-

terol, or both. Choose lower fat, lower cholesterol

foods most often. Read the labels.

BOX 4

SOME GOOD SOURCES OF IRON*

• Meats

—

beef, pork, lamb, and liver and

other organ meats

†

• Poultry

—

chicken, duck, and turkey,

especially dark meat; liver

†

• Fish

—

shellﬁsh, like clams, mussels,

and oysters; sardines; anchovies; and

other ﬁsh

†

• Leafy greens of the cabbage family, such

as broccoli, kale, turnip greens, collards

• Legumes, such as lima beans and green

peas; dry beans and peas, such as pinto

beans, black-eyed peas, and canned

baked beans

• Yeast-leavened whole-wheat bread

and rolls

• Iron-enriched white bread, pasta, rice,

and cereals. Read the labels.

* Does not include complete list of examples. You

can obtain additional information from “Good

Sources of Nutrients,” USDA, January 1990. Also

read food labels for brand-speciﬁc information.

†

Some foods in this group are high in fat,

cholesterol, or both. Choose lean, lower fat, lower

cholesterol foods most often. Read the labels.

1312

FIGURE 2*

READY-TO-EAT CEREAL

FIGURE 2 CONTINUED

LOWFAT MILK

Serving Size 3/4 cup (30g/1.1 oz)

Servings Per Package 11

% Daily Value**

Calories

Total Fat 2g

Saturated Fat 1g

Calories from Fat

Cholesterol 0mg

Sodium 210mg

Protein 2g

Total Carbohydrate 24g

Dietary Fiber 1g

11%

Potassium 45mg 1% 7%

10%

15%

25%

10%

25%

20%

25%

15%

25%

30%

25%

35%

25%

15%

Sugars 9g

Vitamin A

Vitamin C

Calories 2,000 2,500

Less thanTotal Fat 65g 80g

Less thanSat Fat 20g 25g

Less thanCholesterol 300mg 300mg

Less thanSodium 2,400mg 2,400mg

Potassium 3,500mg 3,500mg

Total Carbohydrate 300g 375g

Dietary Fiber 25g 30g

Calcium

Iron

Vitamin D

Thiamin

Riboflavin

Niacin

Vitamin B

Folate

Phosphorus

Percent Daily Values are based on a 2,000 calorie diet. Your daily

values may be higher or lower depending on your calorie needs:

*Amount in cereal. One half cup of skim milk contributes an addi-

tional 65mg sodium, 6g total carbohydrate (6g sugars), and

4g protein.

Nutrition Facts

Cereal with

1/2 cup

Vitamins A&D

skim milk

Cereal

15 15

120 160

Ingredients: Corn, sugar, whole oats, almonds, partially hydrogenated

palm kernel oil, high fructose corn syrup, whole wheat, brown sugar,

nonfat dry milk, corn syrup, salt, rice, butter flavor with other natural

and artifical flavors, partially hydrogenated cottonseed and soybean

oils, modified corn starch, glycerin, butter oil, soy lecithin, polyglycerol

esters of fatty acids, malt flavor, guar gum, ascorbic acid (vitamin C),

niacinamide, iron, pyridoxine hydrochloride (vitamin B

), riboflavin

(vitamin B

), vitamin A palmitate (protected with BHT), thiamin

hydrochloride (vitamin B

), folic acid, and vitamin D.

Amount

Per Serving

Serving Size 8 fl oz (240 ml)

Servings Per Container 8

Amount Per Serving

% Daily Value*

Calories 100

Total Fat 2.5g

Saturated Fat 1.5g

Calories from Fat 20

Cholesterol 10mg

Sodium 130mg

Protein 8g

Total Carbohydrate 12g

Dietary Fiber 0g

Sugars 11g

Nutrition Facts

Vitamin A 10% Vitamin C 4%•

Calcium 30%

Calories 2,000 2,500

Less thanTotal Fat 65g 80g

Less thanSat Fat 20g 25g

Less thanCholesterol 300mg 300mg

Less thanSodium 2,400mg 2,400mg

Total Carbohydrate 300g 375g

Dietary Fiber 25g 30g

Iron 0%•

Vitamin D 25%

Percent Daily Values are based on a 2,000

calorie diet. Your daily values may be higher

or lower depending on your calorie needs:

Ingredients: Lowfat milk, vitamin A palmitate,

vitamin D

*See page 28 for discussion of Daily Value.

Balance the food you eat

with physical activity

—

maintain or improve

your weight

any Americans gain weight in adult-

hood, increasing their risk for high

blood pressure, heart disease, stroke, dia-

betes, certain types of cancer, arthritis,

breathing problems, and other illness.

Therefore, most adults should not gain

weight. If you are overweight and have one

of these problems, you should try to lose

weight, or at the very least, not gain weight.

If you are uncertain about your risk of devel-

oping a problem associated with overweight,

you should consult a health professional.

How to maintain your weight

In order to stay at the same body weight,

people must balance the amount of calories

in the foods and drinks they consume with

the amount of calories the body uses.

Physical activity is an important way to use

food energy. 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).

Sometimes supplements are needed to meet

speciﬁc nutrient requirements. For example,

older people and others with little exposure

to sunlight may need a vitamin D supple-

ment. Women of childbearing age may

reduce the risk of certain birth defects by

consuming folate-rich foods or folic acid sup-

plements. Iron supplements are recom-

mended for pregnant women. However,

because foods contain many nutrients and

other substances that promote health, the use

of supplements cannot substitute for proper

food choices.

DVICE FOR TODAY

Enjoy eating a variety of foods. Get the many

nutrients your body needs by choosing

among the varied foods you enjoy from

these groups: grain products, vegetables,

fruits, milk and milk products, protein-rich

plant foods (beans, nuts), and protein-rich

animal foods (lean meat, poultry, ﬁsh, and

eggs). Remember to choose lean and lowfat

foods and beverages most often. Many foods

you eat contain servings from more than one

food group. For example, soups and stews

may contain meat, beans, noodles, and

vegetables.

The pattern of eating may also be important.

Snacks provide a large percentage of daily

calories for many Americans. Unless nutri-

tious snacks are part of the daily meal plan,

snacking may lead to weight gain. A pattern

of frequent binge-eating, with or without

alternating periods of food restriction, may

also contribute to weight problems.

Maintaining weight is equally important for

older people who begin to lose weight as

they age. Some of the weight that is lost is

muscle. Maintaining muscle through regular

activity helps to keep older people feeling

well and helps to reduce the risk of falls and

fractures.

How to evaluate your body weight

Healthy weight ranges for adult men and

women of all ages are shown in ﬁgure 3. See

where your weight falls on the chart for peo-

ple of your height. The health risks due to

excess weight appear to be the same for

older as for younger adults. Weight ranges

are shown in the chart because people of the

same height may have equal amounts of

body fat but different amounts of muscle and

bone. However, the ranges do not mean that

it is healthy to gain weight, even within the

same weight range. The higher weights in

the healthy weight range apply to people

with more muscle and bone.

Weights above the healthy weight range are

less healthy for most people. The further you

are above the healthy weight range for your

height, the higher your weight-related risk

(ﬁgure 3). Weights slightly below the range

may be healthy for some people but are

sometimes the result of health problems,

especially when weight loss is unintentional.

The kinds and amounts of food people eat

affect their ability to maintain weight. High-

fat foods contain more calories per serving

than other foods and may increase the likeli-

hood of weight gain. However, even when

people eat less high-fat food, they still can

gain weight from eating too much of foods

high in starch, sugars, or protein. Eat a

variety of foods, emphasizing pasta, rice,

bread, and other whole-grain foods as well

as fruits and vegetables. These foods are

ﬁlling, but lower in calories than foods rich

in fats or oils.

BOX 5

TO INCREASE CALORIE EXPENDITURE BY

PHYSICAL ACTIVITY

Remember to accumulate 30 minutes or

more of moderate physical activity on

most

—

preferably all

—

days of the week.

Examples of moderate physical

activities for healthy U.S. adults

walking briskly (3–4 miles per hour)

conditioning or general calisthenics

home care, general cleaning

racket sports such as table tennis

mowing lawn, power mower

golf

—

pulling cart or carrying clubs

home repair, painting

ﬁshing, standing/casting

jogging

swimming (moderate effort)

cycling, moderate speed (≤10 miles per hour)

gardening

canoeing leisurely (2.0–3.9 miles per hour)

dancing

Source: Adapted from Pate, et al., Journal of the

American Medical Association, 1995, Vol. 273, p. 404.

Problems with excessive thinness

Being too thin can occur with anorexia

nervosa, other eating disorders, or loss of

appetite, and is linked to menstrual irregular-

ity and osteoporosis in women, and greater

risk of early death in both women and men.

Many people

—

especially women

—

are con-

cerned about body weight, even when their

weight is normal. Excessive concern about

weight may cause or lead to such unhealthy

behaviors as excessive exercise, self-induced

vomiting, and the abuse of laxatives or other

medications. These practices may only

worsen the concern about weight. If you lose

weight suddenly or for unknown reasons,

see a physician. Unexplained weight loss

may be an early clue to a health problem.

If you need to lose weight

You do not need to lose weight if your

weight is already within the healthy range in

the ﬁgure, if you have gained less than

10 pounds since you reached your adult

height, and if you are otherwise healthy. If

you are overweight and have excess abdomi-

nal fat, a weight-related medical problem, or

a family history of such problems, you need

to lose weight. Healthy diets and exercise

can help people maintain a healthy weight,

and may also help them lose weight. It is

important to recognize that overweight is a

chronic condition which can only be con-

trolled with long-term changes. To reduce

caloric intake, eat less fat and control portion

sizes (box 6). If you are not physically active,

spend less time in sedentary activities such as

watching television, and be more active

throughout the day. As people lose weight,

the body becomes more efﬁcient at using

energy and the rate of weight loss may

decrease. Increased physical activity will help

you to continue losing weight and to avoid

gaining it back (box 5).

Location of body fat

Research suggests that the location of body

fat also is an important factor in health risks

for adults. Excess fat in the abdomen (stom-

ach area) is a greater health risk than excess

fat in the hips and thighs. Extra fat in the

abdomen is linked to high blood pressure,

diabetes, early heart disease, and certain

types of cancer. Smoking and too much alco-

hol increase abdominal fat and the risk for

diseases related to obesity. Vigorous exercise

helps to reduce abdominal fat and decrease

the risk for these diseases. The easiest way to

check your body fat distribution is to

measure around your waistline with a tape

measure and compare this with the measure

around your hips or buttocks to see if your

abdomen is larger. If you are in doubt, you

may wish to seek advice from a health

professional.

50 75 100 125 150 175 200 225 250

HEALTHY WEIGHT

MODERATE OVERWEIGHT

SEVERE OVERWEIGHT

Height*

6′ 6″

6′ 5″

6′ 4″

6′ 3″

6′ 2″

6′ 1″

6′ 0″

5′ 11″

5′ 10″

5′ 9″

5′ 8″

5′ 7″

5′ 6″

5′ 5″

5′ 4″

5′ 3″

5′ 2″

5′ 1″

5′ 0″

4′ 11″

4′ 10″

Pounds

†

FIGURE 3

ARE YOU OVERWEIGHT?

* Without shoes.

†

Without clothes. The higher weights apply to peo-

ple with more muscle and bone, such as many men.

Source: Report of the Dietary Guidelines Advisory

Committee on the Dietary Guidelines for Americans,

1995, pages 23-24.

Weight regulation in children

Children need enough food for proper

growth. To promote growth and develop-

ment and prevent overweight, teach children

to eat grain products; vegetables and fruits;

lowfat milk products or other calcium-rich

foods; beans, lean meat, poultry, ﬁsh or

other protein-rich foods; and to participate in

vigorous activity. Limiting television time and

encouraging children to play actively in a

safe environment are helpful steps. Although

limiting fat intake may help to prevent excess

weight gain in children, fat should not be

restricted for children younger than 2 years

of age. Helping overweight children to

achieve a healthy weight along with normal

growth requires more caution. Modest reduc-

tions in dietary fat, such as the use of lowfat

milk rather than whole milk, are not haz-

ardous. However, major efforts to change a

child’s diet should be accompanied by moni-

toring of growth by a health professional at

regular intervals.

DVICE FOR TODAY

Try to maintain your body weight by balanc-

ing what you eat with physical activity. If

you are sedentary, try to become more

active. If you are already very active, try to

continue the same level of activity as you

age. More physical activity is better than less,

and any is better than none. If your weight is

not in the healthy range, try to reduce health

risks through better eating and exercise

habits. Take steps to keep your weight

within the healthy range (neither too high

nor too low). Have children’s heights and

weights checked regularly by a health

professional.

Many people are not sure how much weight

they should lose. Weight loss of only 5–10

percent of body weight may improve many

of the problems associated with overweight,

such as high blood pressure and diabetes.

Even a smaller weight loss can make a differ-

ence. If you are trying to lose weight, do so

slowly and steadily. A generally safe rate is

1/2–1 pound a week until you reach your

goal. Avoid crash weight-loss diets that

severely restrict calories or the variety of

foods. Extreme approaches to weight loss,

such as self-induced vomiting or the use of

laxatives, amphetamines, or diuretics, are

not appropriate and can be dangerous to

your health.

BOX 6

TO DECREASE CALORIE INTAKE

• Eat a variety of foods that are low in

calories and high in nutrients

—

check the

Nutrition Facts Label.

• Eat less fat and fewer high-fat foods.

• Eat smaller portions and limit second

helpings of foods high in fat and

calories.

• Eat more vegetables and fruits without

fats and sugars added in preparation or

at the table.

• Eat pasta, rice, breads, and cereals with-

out fats and sugars added in preparation

or at the table.

• Eat less sugars and fewer sweets (like

candy, cookies, cakes, soda).

• Drink less or no alcohol.

diverticular disease, and hemorrhoids, and

may lower the risk for heart disease and

some cancers. However, some of the health

beneﬁts associated with a high-ﬁber diet may

come from other components present in

these foods, not just from ﬁber itself. For this

reason, ﬁber is best obtained from foods

rather than supplements.

Plant foods provide a variety of vitamins and

minerals essential for health

Most fruits and vegetables are naturally low

in fat and provide many essential nutrients

and other food components important for

health. These foods are excellent sources

of vitamin C, vitamin B

, carotenoids,

including those which form vitamin A (box

7), and folate (box 8). The antioxidant

nutrients found in plant foods (e.g., vitamin

C, carotenoids, vitamin E, and certain

minerals) are presently of great interest to

scientists and the public because of their

potentially beneﬁcial role in reducing the

risk for cancer and certain other chronic

diseases. Scientists are also trying to

determine if other substances in plant foods

protect against cancer.

Choose a diet with

plenty of grain products,

vegetables, and fruits

rain products, vegetables, and fruits are

key parts of a varied diet. They are

emphasized in this guideline because they

provide vitamins, minerals, complex carbo-

hydrates (starch and dietary ﬁber), and other

substances that are important for good

health. They are also generally low in fat,

depending on how they are prepared and

what is added to them at the table. Most

Americans of all ages eat fewer than the

recommended number of servings of grain

products, vegetables, and fruits, even though

consumption of these foods is associated

with a substantially lower risk for many

chronic diseases, including certain types

of cancer.

Most of the calories in your diet should come

from grain products, vegetables, and fruits

These include grain products high in com-

plex carbohydrates

—

breads, cereals, pasta,

rice

—

found at the base of the Food Guide

Pyramid, as well as vegetables such as pota-

toes and corn. Dry beans (like pinto, navy,

kidney, and black beans) are included in the

meat and beans group of the Pyramid, but

they can count as servings of vegetables

instead of meat alternatives.

Plant foods provide ﬁber

Fiber is found only in plant foods like

whole-grain breads and cereals, beans and

peas, and other vegetables and fruits.

Because there are different types of ﬁber in

foods, choose a variety of foods daily. Eating

a variety of ﬁber-containing plant foods is

important for proper bowel function, can

reduce symptoms of chronic constipation,

BOX 7

SOME GOOD SOURCES OF

CAROTENOIDS*

• Dark-green leafy vegetables (such as

spinach, collards, kale, mustard greens,

turnip greens), broccoli, carrots,

pumpkin and calabasa, red pepper,

sweet potatoes, and tomatoes

• Fruits like mango, papaya, cantaloupe

* Does not include complete list of examples. You

can obtain additional information from “Good

Sources of Nutrients,” USDA, January 1990. Also

read food labels for brand-speciﬁc information.

DVICE 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,

pears, and berries (box 9).

Folate, also called folic acid, is a B vitamin

that, among its many functions, reduces the

risk of a serious type of birth defect (box 8).

Minerals such as potassium, found in a wide

variety of vegetables and fruits, and calcium,

found in certain vegetables, may help reduce

the risk for high blood pressure (see pages

10 and 37).

The availability of fresh fruits and vegetables

varies by season and region of the country,

but frozen and canned fruits and vegetables

ensure a plentiful supply of these healthful

foods throughout the year. Read the Nutrition

Facts Label to help choose foods that are rich

in carbohydrates, ﬁber, and nutrients, and

low in fat and sodium.

BOX 8

SOME GOOD SOURCES OF FOLATE*

• Dry beans (like red beans, navy beans,

and soybeans), lentils, chickpeas,

cow peas, and peanuts

• Many vegetables, especially leafy greens

(spinach, cabbage, brussels sprouts,

romaine, looseleaf lettuce), peas, okra,

sweet corn, beets, and broccoli

• Fruits such as blackberries, boysen-

berries, kiwifruit, oranges, plantains,

strawberries, orange juice, and

pineapple juice

* Does not include complete list of examples.

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.

BOX 9

FOR A DIET WITH PLENTY OF GRAIN

PRODUCTS, VEGETABLES, AND FRUITS,

EAT DAILY—

6–11 servings* of grain products

(breads, cereals, pasta, and rice)

• Eat products made from a variety of

whole grains, such as wheat, rice, oats,

corn, and barley.

• Eat several servings of whole-grain

breads and cereals daily.

• Prepare and serve grain products with

little or no fats and sugars.

3–5 servings* of various vegetables and

vegetable juices

• Choose dark-green leafy and

deep-yellow vegetables often.

• Eat dry beans, peas, and lentils often.

• Eat starchy vegetables, such as potatoes

and corn.

• Prepare and serve vegetables with little

or no fats.

2–4 servings* of various fruits and

fruit juices

• Choose citrus fruits or juices, melons, or

berries regularly.

• Eat fruits as desserts or snacks.

• Drink fruit juices.

• Prepare and serve fruits with little or

no added sugars.

* See box 2, page 7, for what counts as a serving.

Choose a diet low in fat

Fat, whether from plant or animal sources,

contains more than twice the number of

calories of an equal amount of carbohydrate

or protein. Choose a diet that provides no

more than 30 percent of total calories from

fat. The upper limit on the grams of fat in

your diet will depend on the calories you

need (box 10). Cutting back on fat can help

you consume fewer calories. For example, at

2,000 calories per day, the suggested upper

limit of calories from fat is about 600 calories.

Sixty-ﬁve grams of fat contribute about 600

calories (65 grams of fat × 9 calories per

gram = about 600 calories). On the Nutrition

Facts Label, 65 grams of fat is the Daily Value

for a 2,000-calorie intake (ﬁgure 4).

Choose a diet low in fat,

saturated fat, and

cholesterol

ome dietary fat is needed for good health.

Fats supply energy and essential fatty

acids and promote absorption of the fat-solu-

ble vitamins A, D, E, and K. Most people are

aware that high levels of saturated fat and

cholesterol in the diet are linked to increased

blood cholesterol levels and a greater risk for

heart disease. More Americans are now eat-

ing less fat, saturated fat, and cholesterol-rich

foods than in the recent past, and fewer peo-

ple are dying from the most common form of

heart disease. Still, many people continue to

eat high-fat diets, the number of overweight

people has increased, and the risk of heart

disease and certain cancers (also linked to fat

intake) remains high. This guideline empha-

sizes the continued importance of choosing a

diet with less total fat, saturated fat, and

cholesterol.

Foods high in fat should be used sparingly

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.

BOX 10

MAXIMUM TOTAL FAT INTAKE AT

DIFFERENT CALORIE LEVELS

Calories 1,600 2,200 2,800

Total fat 53 73 93

(grams)

supply smaller amounts of saturated fat. On

the Nutrition Facts Label, 20 grams of satu-

rated fat (9 percent of caloric intake) is the

Daily Value for a 2,000-calorie diet (ﬁgure 4).

Monounsaturated and polyunsaturated fat.

Olive and canola oils are particularly high in

monounsaturated fats; most other vegetable

oils, nuts, and high-fat ﬁsh are good sources

of polyunsaturated fats. Both kinds of unsat-

urated fats reduce blood cholesterol when

they replace saturated fats in the diet. The

fats in most ﬁsh are low in saturated fatty

acids and contain a certain type of polyunsat-

urated fatty acid (omega-3) that is under

study because of a possible association with

a decreased risk for heart disease in certain

people. Remember that the total fat in the

diet should be consumed at a moderate

level

—

that is, no more than 30 percent of

calories. Mono- and polyunsaturated fat

sources should replace saturated fats within

this limit.

Partially hydrogenated vegetable oils, such as

those used in many margarines and shorten-

ings, contain a particular form of unsaturated

fat known as trans-fatty acids that may raise

blood cholesterol levels, although not as

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

FIGURE 4

Serving Size 3 cookies (34g/1.2 oz)

Servings Per Container About 5

Amount Per Serving

% Daily Value*

Calories 180

Total Fat 10g

Saturated Fat 3.5g

Calories from Fat 90

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 10mg

Sodium 80mg

Protein 2g

15%

18%

Total Carbohydrate 21g

Dietary Fiber 1g

Sugars 11g

Nutrition Facts

Vitamin A 0% Vitamin C 0%•

Calcium 0%

Calories 2,000 2,500

Less thanTotal Fat 65g 80g

Less thanSat Fat 20g 25g

Less thanCholesterol 300mg 300mg

Less thanSodium 2,400mg 2,400mg

Total Carbohydrate 300g 375g

Dietary Fiber 25g 30g

Iron 4%•

Thiamin 6% Riboflavin 4%•

Niacin 4%

Percent Daily Values are based on a 2,000

calorie diet. Your daily values may be higher

or lower depending on your calorie needs:

Ingredients: Unbleached enriched wheat flour

[flour, niacin, reduced iron, thiamin mononitrate

(vitamin B

1)], sweet chocolate (sugar, chocolate

liquor, cocoa butter, soy lecithin added as an

emulsifier, vanilla extract), sugar, partially hydro-

genated vegetable shortening (soybean,

cottonseed and/or canola oils), nonfat milk,

whole eggs, cornstarch, egg whites, salt, vanilla

extract, baking soda, and soy lecithin.

Serving Size

reflects the

amount

typically eaten

by many

people.

The list of

nutrients

covers

those most

important

to the

health of

today’s

consumers.

Calories from

Fat are now

shown on the

label to help

consumers

meet dietary

guidelines that

recommend

people get no

more than 30

percent of the

calories in their

overall diet from

fat.

% Daily Value

(DV) shows

how a food in

the specified

serving size fits

into the overall

daily diet. By

using the %DV

you can easily

determine

whether a food

contributes a lot

or a little of a

particular

nutrient. And

you can

compare

different foods

with no need to

do any

calculations.

Choose a diet low in cholesterol

The body makes the cholesterol it requires.

In addition, cholesterol is obtained from

food. Dietary cholesterol comes from animal

sources such as egg yolks, meat (especially

organ meats such as liver), poultry, ﬁsh, and

higher fat milk products. Many of these foods

are also high in saturated fats. Choosing

foods with less cholesterol and saturated fat

will help lower your blood cholesterol levels

(box 11). The Nutrition Facts Label lists the

Daily Value for cholesterol as 300 mg. You

can keep your cholesterol intake at this level

or lower by eating more grain products, veg-

etables and fruits, and by limiting intake of

high cholesterol foods.

Advice for children

Advice in the previous sections does not

apply to infants and toddlers below the age

of 2 years. After that age, children should

gradually adopt a diet that, by about 5 years

of age, contains no more than 30 percent of

calories from fat. As they begin to consume

fewer calories from fat, children should

replace these calories by eating more grain

products, fruits, vegetables, and lowfat milk

products or other calcium-rich foods, and

beans, lean meat, poultry, ﬁsh, or other

protein-rich foods.

BOX 11

FOR A DIET LOW IN FAT, SATURATED FAT,

AND CHOLESTEROL

Fats and Oils

• Use fats and oils sparingly in cooking

and at the table.

• Use small amounts of salad dressings

and spreads such as butter, margarine,

and mayonnaise. Consider using lowfat

or fat-free dressings for salads.

• Choose vegetable oils and soft mar-

garines most often because they are

lower in saturated fat than solid shorten-

ings and animal fats, even though their

caloric content is the same.

• Check the Nutrition Facts Label to see

how much fat and saturated fat are in a

serving; choose foods lower in fat and

saturated fat.

Grain Products, Vegetables, and Fruits

• Choose lowfat sauces with pasta, rice,

and potatoes.

• Use as little fat as possible to cook

vegetables and grain products.

• Season with herbs, spices, lemon juice,

and fat-free or lowfat salad dressings.

Meat, Poultry, Fish, Eggs, Beans, and Nuts

• 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 skin 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

bean 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

Choose a diet moderate

in sugars

Sugars come in many forms

Sugars are carbohydrates. Dietary carbohy-

drates also include the complex carbohy-

drates starch and ﬁber. During digestion all

carbohydrates except ﬁber break down into

sugars. Sugars and starches occur naturally in

many foods that also supply other nutrients.

Examples of these foods include milk, fruits,

some vegetables, breads, cereals, and grains.

Americans eat sugars in many forms, and

most people like their taste. Some sugars are

used as natural preservatives, thickeners, and

baking aids in foods; they are often added to

foods during processing and preparation or

when they are eaten. The body cannot tell

the difference between naturally occurring

and added sugars because they are identical

chemically.

Sugars, health, and weight maintenance

Scientiﬁc evidence indicates that diets high

in sugars do not cause hyperactivity or

diabetes. The most common type of diabetes

occurs in overweight adults. Avoiding sugars

alone will not correct overweight. To lose

weight reduce the total amount of calories

from the food you eat and increase your

level of physical activity (see pages 19–20).

If you wish to maintain your weight when

you eat less fat, replace the lost calories from

fat with equal calories from fruits, vegetables,

and grain products, found in the lower half

of the Food Guide Pyramid. Some foods that

contain a lot of sugars supply calories but

few or no nutrients (box 12). These foods are

located at the top of the Pyramid. For very

active people with high calorie needs, sugars

can be an additional source of energy.

However, because maintaining a nutritious

DVICE FOR TODAY

To reduce your intake of fat, saturated fat,

and cholesterol, follow these recommenda-

tions, as illustrated in the Food Guide

Pyramid, which apply to diets consumed

over several days and not to single meals

or foods.

• Use fats and oils sparingly.

• Use the Nutrition Facts Label to help you

choose foods lower in fat, saturated fat,

and cholesterol.

• Eat plenty of grain products, vegetables,

and fruits.

• Choose lowfat milk products, lean meats,

ﬁsh, poultry, beans, and peas to get essen-

tial nutrients without substantially increas-

ing calorie and saturated fat intakes.

cuts; choose lower fat varieties by

reading the Nutrition Facts Label.

• Limit the intake of organ meats (three

ounces of cooked chicken liver have about

540 mg of cholesterol); use egg yolks in

moderation (one egg yolk has about 215

mg of cholesterol). Egg whites contain no

cholesterol and can be used freely.

Milk and Milk Products

• Choose skim or lowfat milk, fat-free or

lowfat yogurt, and lowfat cheese.

• Have two to three lowfat servings daily.

Add extra calcium to your diet without

added fat by choosing fat-free yogurt

and lowfat milk more often. [One cup of

skim milk has almost no fat, 1 cup of 1

percent milk has 2.5 grams of fat, 1 cup

of 2 percent milk has 5 grams (one tea-

spoon) of fat, and 1 cup of whole milk

has 8 grams of fat.] If you do not con-

sume foods from this group, eat other

calcium-rich foods (box 3, page 10).

BOX 11, CONTINUED

you eat, the use of sugar substitutes will not

cause you to lose weight.

Sugars and dental caries

Both sugars and starches can promote tooth

decay. The more often you eat foods that

contain sugars and starches, and the longer

these foods are in your mouth before you

brush your teeth, the greater the risk for

tooth decay. Thus, frequent eating of foods

high in sugars and starches as between-meal

snacks may be more harmful to your teeth

than eating them at meals and then brushing.

Regular daily dental hygiene, including

brushing with a ﬂuoride toothpaste and ﬂoss-

ing, and an adequate intake of ﬂuoride,

preferably from ﬂuoridated water, will help

you prevent tooth decay (box 13).

DVICE FOR TODAY

Use sugars in moderation

—

sparingly if your

calorie needs are low. Avoid excessive

snacking, brush with a ﬂuoride toothpaste,

and ﬂoss your teeth regularly. Read the

Nutrition Facts Label on foods you buy. The

food label lists the content of total carbohy-

drate and sugars, as well as calories.

diet and a healthy weight is very important,

sugars should be used in moderation by

most healthy people and sparingly by people

with low calorie needs. This guideline cau-

tions about eating sugars in large amounts

and about frequent snacks of foods and bev-

erages containing sugars that supply unnec-

essary calories and few nutrients.

Sugar substitutes

Sugar substitutes such as sorbitol, saccharin,

and aspartame are ingredients in many

foods. Most sugar substitutes do not provide

signiﬁcant calories and therefore may be use-

ful in the diets of people concerned about

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

BOX 12

ON A FOOD LABEL, SUGARS INCLUDE

brown sugar

corn sweetener

corn syrup

fructose

fruit juice concentrate

glucose (dextrose)

high-fructose corn syrup

honey

invert sugar

lactose

maltose

molasses

raw sugar

[table] sugar (sucrose)

syrup

A food is likely to be high in sugars if one

of the above terms appears ﬁrst or second

in the ingredients list, or if several of them

are listed.

BOX 13

FOR HEALTHIER TEETH AND GUMS

• Eat fewer foods containing sugars and

starches between meals.

• Brush and ﬂoss teeth regularly.

• Use a ﬂuoride toothpaste.

• Ask your dentist or doctor about the

need for supplemental ﬂuoride,

especially for children.

sodium and fat and may help with weight

reduction and control. Consuming more

fruits and vegetables also increases potas-

sium intakes which may help to reduce

blood pressure (box 14). Increased physical

activity helps lower blood pressure and con-

trol weight. Alcohol consumption has also

been associated with high blood pressure.

Another reason to reduce salt intake is the

fact that high salt intakes may increase the

amount of calcium excreted in the urine

and, therefore, increase the body’s need

for calcium.

Choose a diet moderate in

salt and sodium

Sodium and salt are found mainly in processed

and prepared foods

Sodium and sodium chloride

—

known com-

monly as salt

—

occur naturally in foods, usu-

ally in small amounts. Salt and other

sodium-containing ingredients are often used

in food processing. Some people add salt

and salty sauces, such as soy sauce, to their

food at the table, but most dietary sodium or

salt comes from foods to which salt has

already been added during processing or

preparation. Although many people add salt

to enhance the taste of foods, their prefer-

ence may weaken with eating less salt.

Sodium is associated with high blood pressure

In the body, sodium plays an essential role in

regulation of ﬂuids and blood pressure.

Many studies in diverse populations have

shown that a high sodium intake is associ-

ated with higher blood pressure. Most evi-

dence suggests that many people at risk for

high blood pressure reduce their chances of

developing this condition by consuming less

salt or sodium. Some questions remain,

partly because other factors may interact with

sodium to affect blood pressure.

Other factors affect blood pressure

Following other guidelines in the Dietary

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

BOX 14

SOME GOOD SOURCES OF POTASSIUM*

• Vegetables and fruits in general,

especially

– potatoes and sweet potatoes

– spinach, swiss chard, broccoli, winter

squashes, and parsnips

– dates, bananas, cantaloupes, mangoes,

plantains, dried apricots, raisins, prunes,

orange juice, and grapefruit juice

– dry beans, peas, lentils

• Milk and yogurt are good sources of

potassium and have less sodium than

cheese; cheese has much less potassium

and usually has added salt.

* Does not include complete list of examples.

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.

Most Americans consume more salt than

is needed

Sodium has an important role in the body.

However, most Americans consume more

sodium than is needed. The Nutrition Facts

Label lists a Daily Value of 2,400 mg per day

for sodium [2,400 mg sodium per day is con-

tained in 6 grams of sodium chloride (salt)].

In household measures, one level teaspoon

of salt provides about 2,300 milligrams of

sodium. Most people consume more than

this amount.

There is no way at present to tell who might

develop high blood pressure from eating too

much sodium. However, consuming less salt

or sodium is not harmful and can be recom-

mended for the healthy normal adult

(box 15).

DVICE FOR TODAY

Fresh fruits and vegetables have very little

sodium. The food groups in the Food

Guide Pyramid include some foods that are

high in sodium and other foods that have

very little sodium, or can be prepared in

ways that add ﬂavor without adding salt.

Read the Nutrition Facts Label to compare

and help identify foods lower in sodium

within each group. Use herbs and spices to

ﬂavor food. Try to choose forms of foods

that you frequently consume that are lower

in sodium and salt.

BOX 15

TO CONSUME LESS SALT AND SODIUM

—

• Read the Nutrition Facts Label to deter-

mine the amount of sodium in the foods

you purchase. The sodium content of

processed foods

—

such as cereals,

breads, soups, and salad dressings

—

often varies widely.

• Choose foods lower in sodium and ask

your grocer or supermarket to offer

more low-sodium foods. Request less

salt in your meals when eating out or

traveling.

• If you salt foods in cooking or at the

table, add small amounts. Learn to use

spices and herbs, rather than salt, to

enhance the ﬂavor of food.

• When planning meals, consider that

fresh and most plain frozen vegetables

are low in sodium.

• When selecting canned foods, select

those prepared with reduced or no

sodium.

• Remember that fresh ﬁsh, poultry, and

meat are lower in sodium than most

canned and processed ones.

• Choose foods lower in sodium content.

Many frozen dinners, packaged mixes,

canned soups, and salad dressings con-

tain a considerable amount of sodium.

Remember that condiments such as soy

and many other sauces, pickles, and

olives 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.

the pancreas, and damage to the brain and

heart. Heavy drinkers also are at risk of mal-

nutrition because alcohol contains calories

that may substitute for those in more nutri-

tious foods.

Who should not drink?

Some people should not drink alcoholic

beverages at all. These include:

• Children and adolescents.

• Individuals of any age who cannot restrict

their drinking to moderate levels. This is a

special concern for recovering alcoholics

and people whose family members have

alcohol problems.

• Women who are trying to conceive or who

are pregnant. Major birth defects, including

fetal alcohol syndrome, have been attrib-

uted to heavy drinking by the mother

while pregnant. While there is no conclu-

sive evidence that an occasional drink is

harmful to the fetus or to the pregnant

woman, a safe level of alcohol intake dur-

ing pregnancy has not been established.

• Individuals who plan to drive or take part

in activities that require attention or skill.

Most people retain some alcohol in the

blood up to 2–3 hours after a single drink.

• Individuals using prescription and over-

the-counter medications. Alcohol may alter

the effectiveness or toxicity of medicines.

Also, some medications may increase

blood alcohol levels or increase the

adverse effect of alcohol on the brain.

DVICE FOR TODAY

If you drink alcoholic beverages, do so in

moderation, with meals, and when consump-

tion does not put you or others at risk.

If you drink alcoholic

beverages, do so in

moderation

lcoholic beverages supply calories but

few or no nutrients. The alcohol in these

beverages has effects that are harmful when

consumed in excess. These effects of alcohol

may alter judgment and can lead to depen-

dency and a great many other serious health

problems. Alcoholic beverages have been

used to enhance the enjoyment of meals by

many societies throughout human history. If

adults choose to drink alcoholic beverages,

they should consume them only in modera-

tion (box 16).

Current evidence suggests that moderate

drinking is associated with a lower risk for

coronary heart disease in some individuals.

However, higher levels of alcohol intake

raise the risk for high blood pressure, stroke,

heart disease, certain cancers, accidents, vio-

lence, suicides, birth defects, and overall

mortality (deaths). Too much alcohol may

cause cirrhosis of the liver, inﬂammation of

BOX 16

WHAT IS MODERATION?

Moderation is deﬁned as no more than

one drink per day for women and no

more than two drinks per day for men.

Count as a drink

—

• 12 ounces of regular beer (150 calories)

• 5 ounces of wine (100 calories)

• 1.5 ounces of 80-proof distilled spirits

(100 calories)

For additional information on

nutrition:

• Center for Nutrition Policy and Promotion,

USDA, 1120 20th Street, NW, Suite 200

North Lobby, Washington, DC 20036.

• Food and Nutrition Information Center,

USDA/National Agricultural Library, Room

304, 10301 Baltimore Boulevard, Beltsville,

MD 20705-2351.

Internet address: [email protected]

• Cancer Information Service, Ofﬁce of

Cancer Communications, National Cancer

Institute, Building 31, Room 10A16, 9000

Rockville Pike, Bethesda, MD 20892.

Internet address: [email protected]

• National Heart, Lung, and Blood Institute

Information Center, P.O. Box 30105,

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 public

health department, hospital, American Red

Cross, dietetic association, diabetes associa-

tion, heart association, or cancer society.

Acknowledgments

The U.S. Department of Health and Human

Services and the U.S. Department of

Agriculture acknowledge the recommenda-

tions of the Dietary Guidelines Advisory

Committee

—

the basis for this edition. The

Committee consisted of Doris Howes

Calloway, Ph.D.(chair), Richard J. Havel,

M.D. (vice-chair), Dennis M. Bier, M.D.,

William H. Dietz, M.D., Ph.D., Cutberto

Garza, M.D., Ph.D., Shiriki K. Kumanyika,

Ph.D., R.D., Marion Nestle, Ph.D., M.P.H.,

Irwin H. Rosenberg, M.D., Sachiko T. St. Jeor,

Ph.D., R.D., Barbara O. Schneeman, Ph.D.,

and John W. Suttie, Ph.D. The Departments

also acknowledge the staff work of the exec-

utive secretaries to the committee: Karil

Bialostosky, M.S., and Linda Meyers, Ph.D.,

from HHS; Eileen Kennedy, D.Sc., R.D., and

Debra Reed, M.S., from USDA.

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