2015-2020 Dietary Guidelines for Americans
what are all vetable subgroups
all fresh, frozen, dried, and canned versions in cooked or raw form, dark greens, red and orange, beans and peas, and starchy vegetables
what is an example of variety of food
all subgroups, including dark green, red and orange, legumes (beans and peas), starchy, and other vegetables.
The Dietary Guidelines is not intended to
be used to treat disease
what does potassium regulate
blood pressure
Five Overarching Guidelines of Dietary Guidelines
1.) Follow a healthy eating pattern across the lifespan 2.) Focus on variety, nutrient density, and amount 3.) Limit calories from added sugars and saturated fats and reduce sodium intake 4.) Shift to healthier food and beverage choices (while considering cultural and personal preferences) 5.) Support healthy eating patterns for all
how do you Shift to Healthier Food and Beverage Choices, While Considering Cultural and Personal Preferences
Small shifts in food choices accumulated over a meal, day, or week can make a large difference while Considering cultural and personal preferences to make shifts easier to maintain
how should you limit trans-fat
The intake should be as low as possible
whole fruits subgroups
fresh, canned, frozen, dried, and 100% fruit juice
when supporting healthy eating patterns offer
more vegetables, fruits, whole grains, low-fat and fat-free dairy
What Does a Healthy Eating Pattern Consist Of?
•A variety of vegetables from all subgroups, fruits (especially whole fruits), Grains (at least half of which are whole grains), and Fat-free or low-fat dairy products
how should you limit sodium
•Consume less than 2,300 milligrams per day
variety of food
A diverse assortment of foods and beverages across and within all food groups and subgroups
how should you limit added sugar
Consume less than 10% of calories per day
eating pattern
customary way of eating or a combination of foods recommended for consumption.
nutrient dense
indicates the nutrients and other beneficial substances in a food have not been "diluted" by the addition of calories
Of the under consumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered
nutrients of public health concern because low intakes are associated with health concerns
when supporting healthy eating patterns adapt to different
portion sizes
many individuals consume amounts below the Estimated Average Requirement or Adequate Intake levels which include
potassium, dietary fiber, choline, magnesium, calcium, and vitamins A, D, E, and C. Iron also is underconsumed by adolescent girls and women ages 19 to 50 years.
when supporting healthy eating patterns increase the variety of
protein foods that are nutrient-dense
how should you limit saturated fats
should be limited to less than 10% of the total daily caloric intake
when supporting healthy eating patterns reduce
sodium, added sugars, added starches, refined starches, saturated fats, and replace them with unsaturated fats
when children at the age of 3 stop drinking milk what happens
they don't get enough calcium
What Does a Healthy Eating Pattern Limit
trans fats, Saturated fats, added sugar, sodium