Some of the major causes of illness and death in the United States, including cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers, are related to poor diet and inactivity (sedentary lifestyle). In addition, the combination of making poor food choices and being sedentary contributes to weight gain. Nearly two out of three Americans are overweight or obese.
Eating a healthy balance of nutritious foods continues as a central point in the Dietary Guidelines for Americans, but balancing nutrients is not enough for health. Total calories also count. When you eat more calories more than you use, you will gain weight.
The Dietary Guidelines for Americans places a stronger emphasis on calorie control and physical activity. Half of all Americans do not get the recommended amount of physical activity. The guidelines encourage Americans to be physically active 30 to 90 minutes on most and preferably all days of the week.
A Way of Life
Eating right and being physically active aren't a "diet" or a "program." They are keys to a healthy lifestyle. The Dietary Guidelines for Americans encourages healthful habits for life. It recognizes that different people have different calorie needs, depending on age, activity levels, and weight. It seeks to guide you to the most nutritionally rich, low-calorie foods from each food group daily.
It also encourages balancing calories consumes with physical activity. If you eat 100 more food calories than you burn through physical activity, you'll gain about a pound each month. That's a gain of 10 to 12 pounds a year. To lose weight, you'll need to reduce calories and increase physical activity.
In Brief
Recommendations include:
- Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, on most days of the week. To help attain and manage body weight in adulthood, increase that amount to up to 90 minutes.
- Eat the right number of calories for your energy needs.
- Eat more fruits and vegetables, at least two cups of fruit and two-and-a-half cups of vegetables daily.
- Half of all grains and breads should be whole grains. Eat at least three servings per day.
- Avoid cholesterol and trans fats, and limit animal fats.
- Choose healthy fats, such as fish, nuts, and vegetable oils.
- Limit added sugars or caloric sweeteners.
- Consume less than one teaspoon of salt per day.
- Consume three cups per day of fat-free or low-fat milk or equivalent milk products.
- Those who choose to drink alcoholic beverages should do so in moderation. Some people should not drink at all.
- Practice food safety, such as preparing meats separate from fruits and vegetables.
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