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Key Recommendations for the
General Population
ADEQUATE NUTRIENTS WITHIN
CALORIE NEEDS
- Consume a variety of nutrient-dense foods and beverages
within and among the basic food groups while choosing
foods that limit the intake of saturated and trans
fats, cholesterol, added sugars, salt, and alcohol.
- Meet recommended intakes within energy needs by
adopting a balanced eating pattern, such as the U.S.
Department of Agriculture (USDA) Food Guide or the
Dietary Approaches to Stop Hypertension (DASH) Eating
Plan.
WEIGHT MANAGEMENT
- To maintain body weight in a healthy range, balance
calories from foods and beverages with calories expended.
- To prevent gradual weight gain over time, make small
decreases in food and beverage calories and increase
physical activity.
PHYSICAL ACTIVITY
- Engage in regular physical activity and reduce sedentary
activities to promote health, psychological well-being,
and a healthy body weight.
- To reduce the risk of chronic disease in adulthood:
Engage in at least 30 minutes of moderate-intensity
physical activity, above usual activity, at work or
home on most days of the week.
- For most people, greater health benefits can be
obtained by engaging in physical activity of more
vigorous intensity or longer duration.
- To help manage body weight and prevent gradual,
unhealthy body weight gain in adulthood: Engage in
approximately 60 minutes of moderate- to vigorousintensity
activity on most days of the week while not exceeding
caloric intake requirements.
- To sustain weight loss in adulthood: Participate
in at least 60 to 90 minutes of daily moderate-intensity
physical activity while not exceeding caloric intake
requirements. Some people may need to consult with
a healthcare provider before participating in this
level of activity.
- Achieve physical fitness by including cardiovascular
conditioning, stretching exercises for flexibility,
and resistance exercises or calisthenics for muscle
strength and endurance.
FOOD GROUPS TO ENCOURAGE
- Consume a sufficient amount of fruits and vegetables
while staying within energy needs. Two cups of fruit
and 2 1/2 cups of vegetables per day are recommended
for a reference 2,000-calorie intake, with higher
or lower amounts depending on the calorie level.
- Choose a variety of fruits and vegetables each
day. In particular, select from all five vegetable
subgroups (dark green, orange, legumes, starchy vegetables,
and other vegetables) several times a week.
- Consume 3 or more ounce-equivalents of wholegrain
products per day, with the rest of the recommended
grains coming from enriched or wholegrain products.
In general, at least half the grains should come from
whole grains.
- Consume 3 cups per day of fat-free or low-fat milk
or equivalent milk products.
FATS
- Consume less than 10 percent of calories from saturated
fatty acids and less than 300 mg/day of cholesterol,
and keep trans fatty acid consumption as low as possible.
- Keep total fat intake between 20 to 35 percent of
calories, with most fats coming from sources of polyunsaturated
and monounsaturated fatty acids, such as fish, nuts,
and vegetable oils.
- When selecting and preparing meat, poultry, dry
beans, and milk or milk products, make choices that
are lean, low-fat, or fat-free.
- Limit intake of fats and oils high in saturated
and/or trans fatty acids, and choose products low
in such fats and oils.
CARBOHYDRATES
- Choose fiber-rich fruits, vegetables, and whole
grains often.
- Choose and prepare foods and beverages with little
added sugars or caloric sweeteners, such as amounts
suggested by the USDA Food Guide and the DASH Eating
Plan.
- Reduce the incidence of dental caries by practicing
good oral hygiene and consuming sugar- and starchcontaining
foods and beverages less frequently.
SODIUM AND POTASSIUM
- Consume less than 2,300 mg (approximately 1 teaspoon
of salt) of sodium per day.
- Choose and prepare foods with little salt. At the
same time, consume potassium-rich foods, such as fruits
and vegetables.
ALCOHOLIC BEVERAGES
- Those who choose to drink alcoholic beverages should
do so sensibly and in moderation -- defined as the
consumption of up to one drink per day for women and
up to two drinks per day for men.
- Alcoholic beverages should not be consumed by some
individuals, including those who cannot restrict their
alcohol intake, women of childbearing age who may
become pregnant, pregnant and lactating women, children
and adolescents, individuals taking medications that
can interact with alcohol, and those with specific
medical conditions.
- Alcoholic beverages should be avoided by individuals
engaging in activities that require attention, skill,
or coordination, such as driving or operating machinery.
FOOD SAFETY
To avoid microbial foodborne illness:
- Clean hands, food contact surfaces, and fruits
and vegetables. Meat and poultry should not be washed
or rinsed to avoid spreading bacteria to other foods.
- Separate raw, cooked, and ready-to-eat foods while
shopping, preparing, or storing foods.
- Cook foods to a safe temperature to kill microorganisms.
- Chill (refrigerate) perishable food promptly and
defrost foods properly.
- Avoid raw (unpasteurized) milk or any products made
from unpasteurized milk, raw or partially cooked eggs
or foods containing raw eggs, or raw or undercooked
meat and poultry, unpasteurized juices, and raw sprouts.
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