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                                                        DR. DAN PETERSON

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DIETARY GUIDELINES 2008

Aim, Build and Choose!

Weight Management

Fats
Physical Activity Carbohydrates
Nutrients Within Calories Sodium & Potassium
Food Groups Encouraged Alcoholic Beverages
Food Safety 2000 Guidelines

 2007 Dietary Guidelines

What the World Eats

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.

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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 vigorous-intensity 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.

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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 Food Guide or the Dietary Approaches to Stop Hypertension Eating Plan.

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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 three or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain 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.

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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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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

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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 starch-containing foods and beverages less frequently.

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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.

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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.

These are key recommendations for the general population.

Dietary Guidelines 2005

Dietary Guideline 2005 Powerpoint

Meet the Grain Group

Nutrition Labels & :

 

 
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Nebraska Department of Education Nutrition Services

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News Updates

The following new Pyramid servings data products can be found on the USDA Community Nutrition Research Group website http://www.ba.ars.usda.gov/cnrg/services/foodlink.html 4/2005

The new update of the guidelines for 2000 focus on three positive messages:

1.  Aim for fitness

2.  Build a healthy base

3.  Choose sensibly

Here are the key messages for each point

  1. Aim for fitness...with a healthy body weight and active living.

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Aim for a healthy weight:   Adults waist circumference of >35 inches for women or >40 inches for men is a marker for excess abdominal fat-a link for some disease.  Healthy weights for children are encouraged by limiting sedentary activities, encouraging vigorous physical activities and healthful eating

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Be physically active each day: Adults are to exercise 30 minutes of moderate physical activity daily.  Young people need 60 minutes of activity a day.  Strength and flexibility can be built with weight training, resistance exercise and stretching.

2.  Build a healthy base ......with a variety of nutritious, health-promoting food choices.

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Let the Pyramid guide your food choices.  Growing children, teens, women and older adults have higher needs for some nutrients, including calcium.  Select food you enjoy.

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Choose a variety of grains daily, especially whole grains.  they provide needed nutrients, fiber and folic acid.  Eat some foods with whole grains as the first ingredient.  Mix whole grains with other foods.

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Choose a variety of fruits and vegetables daily.  Choose at least the minimum number from each food group.  Try to eat 2 servings of fruit and three of vegetables a day.  Eat a variety of colors and kinds.

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Keep food safe to eat.

3.  Choose sensibly....without overdoing on fat, sugars, salt, and alcohol.

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Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.  See 1995 Dietary Guidelines Use vegetable oils in moderation.  Try fat-free and low fat foods.  Read nutrition facts labels.

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Choose beverages and foods to moderate your intake of sugars.  This guideline notes that the principal health association with sugars in dental caries. Rinse your mouth after eating, brush teeth with fluoride toothpaste and floss daily.  Drink water as often as you can.

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Choose and prepare foods with less salt. Flavor foods with herbs, spices and fruits and vegetables.

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If you drink alcoholic beverages, do so in moderation.  If you choose to drink you are advised to do so with meals.  Children and teens should not drink alcoholic beverages at all.  One drink a day can increase your risk toward breast cancer. Don't drink and drive.

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How to Use the Dietary Guidelines 2000. 

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          If you have any questions please e-mail me at: drdpeterson@scottsbluff.net
                                                                                 308-436-3491 Office number

PLEASE NOTE: The information contained herein is intended for educational purposes only.  It is not intended and should not be construed as the delivery of dental/medical care and is not a substitute for personal hands on dental/medical attention, diagnosis or treatment.  Persons requiring diagnosis, treatment, or with specific questions are urged to contact your family dental/health care provider for appropriate care.
This site is privately and personally sponsored, funded and supported by Dr. Peterson.  We have no outside funding.
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