Dietary Guidelines Diet
Description
The Dietary Guidelines, developed by the Department of Health and Human Services and the U.S. Department of Agriculture, represent the best, most current advice for healthy Americans two years and older. They reflect the recommendations for health and nutrition experts, who agree enough is known about the effect of diet on health to encourage certain eating practices. The seven Dietary Guidelines objectives are:
1. Eat a variety of foods.
2. Maintain a healthy weight.
3. Choose a diet low in fat, saturated fat, and cholestrol.
4. Choose a diet with plenty of vegetables, fruits, and grain products.
5. Use sugars only in moderation.
6. Use salt and other forms of sodium only in moderation.
7. If you drink alcoholic beverages, do so in moderation.
These dietary recommendations were suggested for all normal healthy children and adults to help reduce the risk of heart disease, obesity, high blood pressure, stroke and certain forms of cancer. The diet stresses foods in a natural, unrefined state as much as possible with fresh or frozen fruits and vegetables preferred.
The composition of the Dietary Guidelines diet is targeted at:
| 10-20% protein | 55-60% carbohydrates |
| Less than 30% fat | 10% simple sugars |
| 10% mono-unsaturated | Less than 300 mg of cholestrol |
| 10% polyunsaturated | 2-4 grams of sodium |
| 10% saturated | 15-20 grams of fiber |
In order to achieve these target values, lower fat meat and dairy products should be used and fried foods, condiments and high-fat desserts and snack foods should be limited. This diet will provide adequate levels of vitamins and minerals if the foods used are not highly processed. Certain target groups such as women of child bearing age may have to include an additional source of iron-rich food each day, and adolescents and post-menopausal women may need to increase their calcium-rich food consumption.
Sample Menu
Menu for One day
Breakfast
1/2 grapefruit
1 slice whole wheat bread (toasted)
1 egg (poached)
1 teaspoon margarine or butter
3/4 cup all bran cereal
1 cup skim milk or milk - 2% fat
10 whole, shelled, unsalted almonds
Hot, noncaloric beverage
Lunch
1/2 cup tomato juice
1/3 cup cooked sweet corn
2 ounces sliced turkey breast
1/2 cup steamed zucchini
2 slices whole wheat bread
1 apple
2 teaspoons low-fat mayonnaise
Dinner
1 cup vegetable soup
3 ounces broiled halibut
1/2 cup steamed broccoli
1 cup salad: romaine or Boston lettuce; sliced carrots, cucumbers, mushrooms, bell pepper, celery
2 teaspoons oil and vinegar dressing
1 slice whole wheat bread
1 teaspoon margarine or butter (optional)
1 baked potato
1 banana
1 cup skim milk or milk - 2% fat
Hot, noncaloric beverage
Total Calories For The Day: 1,620 - optional margarine or butter included
Nutrient Content:
| Calories: | 1620 |
| Fat: | 28% |
| Protein: | 17% |
| Cholesterol: | 370mg |
| Carbohydrate: | 55% |
| Fiber: | 18g |
Food Exchange List
Bread and Cereal Exchange List: 6 - 11 servings/day
Recommended
| Whole wheat bread | Cereals |
| Lentil | White bread (enriched) |
| Pastas | Potato |
| Sweet potato | Beans (dried) |
| Green peas |
Avoid
| Potato - french fried | Sugarcoated cereals |
| Refined breads | Refined cereals |
| Refined pastas |
Vegetable Exchange List: 3 - 5 servings/day
Recommended
Fresh, frozen, canned vegetables, both whole and juices
Avoid
None
Fruit Exchange List: 2 - 4 servings/day
Recommended
Fresh, frozen and canned fruits, both whole and juice
Avoid
Canned fruits in syrup pack
Milk Exchange List: 2 - 3 servings/day
Recommended
| Skim milk | Evaporated skim milk |
| Milk - 2% fat | Yogurt - lowfat plain or yogurt - nonfat plain |
Avoid
Whole milk - fresh or products made from whole milk, such as ice cream
Meat and Meat Substitute Exchange List: 2 - 3 servings/day
Recommended
| Any lean meat | Egg (limit egg yolk to 3 to 4 per week) |
| Poultry | Low fat cheeses such as: |
| Fish | Cottage cheese - 2% fat |
| Shellfish | Mozzarella - part skim |
Avoid
Sausages
Luncheon meat
Fatty cheeses, such as cream cheese
Fat Exchange List: as needed; moderation advised
Recommended
Enriched margarine
Butter
Polyunsaturated salad oils such as:
safflower oil
corn oil
soybean oil
Avoid
Saturated fats, such as lard
Saturated oils, such as coconut oil
Note: Include six to eight cups of fluids, such as water, per day.
References
U.S. Dietary Goals. U.S. Government Printing Office, Wash, DC, 1977.
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