A Healthier You: Based on the Dietary Guidelines for Americans

2005·24.1 MB·English

by  U.S. Department of Health and Human Services

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Everyday healthy eating and physical activity for life
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Based on the Dietary Guidelines for Americans
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U.S. Department of Health and Human Services
U.S. GOVERNMENT OFFICIAL EDITION NOTICE
,.SERVICER Legal Status and Use of Seals and Logos
Theseal ofthe U.S. DepartmentofHealth and Human Services (HHS)
authenticatesthis publication asthe Official U.S. Governmentedition
ofA Healthier You, a consumer handbookfor use ofthe Dietary
Guidelines forAmericans, 2005, based upon a preponderance of
scientificevidence and medical knowledge, pursuanttothe mandates
ofTitle III ofthe National Nutrition Monitoringand Related Research
Act, Public Law 101-445.
Underthe provisions of 42 U..S.C 1320b-10, the unauthorized use
ofthis seal in a publication is prohibited and subjectto a civil penalty
of up to $5,000 for each unauthorized copy of itthat is reprinted
or distributed.
HHS is the United States government's principal agencyfor pro-
tectingthe health ofall Americans and providing essential human
services, especiallyforthose who are least ableto help themselves.
About ODPHP
The Office of Disease Prevention and Health Promotion (ODPHP),
in the Office of Public Health and Science, provides leadership,
coordination, and policy developmentforthe disease prevention
and health promotion priorities of HHS within the collaborative
framework ofthe HHS agencies.
AUTHENTICATED Use of ISBN Prefix
U.SI.NGFOOVREMARTNIMOENNT This is the Official U.S. Government edition ofthis publication and
GPC>
is herein identified to certify its authenticity. Use ofthe 0-16 ISBN
prefix is for U.S. Government Printing Office Official Editions only.
The Superintendent of Documents ofthe U.S. Government Printing
Office requests that any reprinted edition be labeled clearly as a
copy ofthe authentic workwith a new ISBN.
Forsale bythe Superintendentof Documents, U.S. Government PrintingOffice
Internet: bookstore.gpo.gov Phone: toll free [phone]; DC area [phone]
Fax: [phone] Mail: Stop SSOP, Washington, DC 20402-00001
ISBN 0-16-072525-9
Acknowledgments
TheU.S. Department ofHealth andHuman Services (HHS) acknowledges:
ChnstmeR. Dobday,KimberlyF. Stitzel, M.S.,R.D., andPenelopeRoyall,P.T.,M.S.W.,with
contributionsfrom:CarterBlakey, WoodieKessel,M.D.,M.P.H.,BarbaraSchneeman,Ph.D.,
CamilleBrewer,M.S., R.D.,KathleenSmith,M.S.,R.D.,DarlaDanford,D.Sc,M.P.H.,
EvaObarzanek,Ph.D.,M.P.H.,R.D., JanetM. deJesus,M.S.,R.D.,RebeccaPayne,M.P.H.,
HaroldW. Kohl,Ph.D.,MelissaJohnson,M.S.,JaneWargo, M.A.,AnneHawthorn, Andrea
Ducas, andGlonaBarnes,withthe supportof: CristinaBeato,M.D., andLauraLawlor.
TheDepartmentalsoacknowledgesthereviewers:KathrynY. McMurry,M.S.,MaryMazanec,
M.D.,J.D,SusanMerewitz,J.D,LainaBush,M.B.A.,Deb Galuska,Ph.D.,VanHubbard,M.D.,
Ph.D.,SusanAnderson,M.S.,R.D.,JeanPennington,Ph.D.,R.D., SusanM. Krebs-Srmth,Ph.D.,
R.D.,WilliamDietz,M.D,Ph.D.,WendyTaylor-Johnson,Ph.D.,PamelaStark-Reed,Ph.D.,
JenniferSeymour,Ph.D.,JeanLloyd,Ph.D.,R.D.,YvonneJackson,Ph.D.,R.D.,JeanCharles-
Azure,M.P.H.,R.D.,DemseSofka,M.S.,R.D.,DonnaRobie,Ph.D., StevenBradbard,Ph.D.,
DeborahNichols,M.D,MaryKosinsM,MeredithTerpeluk,IraDreyfuss,JenniferCabe,M.A.,
andtheUSDADietaryGuidanceWorkGrouprepresentatives.
The Department also acknowledges production assistance from: PSC/Visual Communi-
cations Branch,PorterNovelli,DanielMorales,andGmnyGunderson,withthesupportof
theU.S. GovernmentPrintingOffice.
Dietary Guidelines forAmericans, 2005
TheU.S. DepartmentofHealthandHuman Services (HHS) andtheU.S. Departmentof
Agriculture (USDA) acknowledgetherecommendations oftheDietary GuidelinesAdvisory
—
Committee thebasisforthis edition.The Committee consistedofJanet C. KingPh.D.,R.D.
(chair), Lawrence J.Appel, M.D., M.P.H., Benjamin Caballero, M.D., Ph.D., Fergus M.
Clydesdale,Ph.D.,PennyM. Kns-Etherton,Ph.D.,R.D.,TheresaA. Nicklas,DrPH,M.P.H.,L.N.,
FXavierPi-Sunyer,M.D.,M.P.H.,YvonneL. Bronner, Sc.D,R.D.,L.D., CarlosA. Camargo,M.D.,
Dr.P.H.,VayLiangW. Go,M.D.,JoanneR. Lupton,Ph.D.,RusseUR. Pate,Ph.D., ConnieM.
Weaver,Ph.D.,andthescientificwriter/editor, CarolSuitor, Sc.D.
TheDepartmentsalsoacknowledgetheworkofthedepartmentalscientists, staff,andpolicy
officialsresponsiblefortheproductionofthis document:
FromHHS:LauraLawlor, Michael O'Grady, Ph.D., CristinaBeato, M.D.,Les Crawford,
D.V.M., Ph.D., Barbara Schneeman, Ph.D., Kathryn Y. McMurry, M.S., Deb Galuska,Ph.D.,
VanHubbard,M.D.,Ph.D.,MaryMazanec,M.D.,J.D.,PenelopeRoyall,P.P.,M.S.W.,LainaBush,
M.B.A.,DianePhompsonM.P.H.,R.D.,SusanAnderson,M.S.,R.D.,JeanPennington,R.D.,Ph.D.,
SusanM. Krebs-Srmth,Ph.D.,R.D., WendyJohnson-Paylor,Ph.D.,KimStitzel,M.S.,R.D.,
JenniferWeber,R.D.,M.P.H.,PamelaE. Starke-Reed,Ph.D.,PaulaR. Trumbo,Ph.D.,Jennifer
Seymour,Ph.D.,DarlaDanford,DSc,M.PH, ChristineDobdayDonnaRobieHoward,Ph.D.,
GinnyGunderson, andAdamMichaelClark,Ph.D.
From USDA:BethJohnson,M.S.,R.D.,EricPost,EricHentges,Ph.D.,KateColer,Rodney
Brown,Ph.D., CaroleDavis,M.S.,R.D.,DorotheaK Vafiadis,M.S., JoanM.G Lyon,M.S.,R.D.,
L.D., TrishBritten,Ph.D.,MollyKretsch,Ph.D.,PamelaPehrsson,Ph.D.,JanStanton,M.S.,
M.B.A.,R.D, Susan Welsh,Ph.D., JoanneGuthne,M.PH,R.D,Ph.D.,DavidKlurfeld,Ph.D.,
GeraldF. Combs,Jr.,Ph.D.,BeverlyClevidence,Ph.D.,RobertMitchellRussell,M.D., Colette
L Thibault,M.S.,R.D,L.D, Sedigheh-EssieYamini,Ph.D.,R.D,KristinL. Marcoe,M.B.A.,
R.D, andDavidM. HernngM.S.
TheDepartmentsalsoacknowledgetheimportantroleofthosewhoprovidedinputand
public commentsthroughoutthisprocess. Finally,theDepartmentsacknowledgethecontri-
butionsofnumerous otherinternaldepartmentalscientistsandstaffthatcontributedtothe
productionofthis document,includingthemembersoftheIndependentScientificReview
Panelwhopeerreviewedtherecommendationsofthedocumenttoensuretheywerebased
onapreponderanceofscientificevidence.
Ill
THE WHITE HOUSE
I've had the good fortune to visitmany ofyourcommunities all
across America. Duringourtimetogether, I'malways impressed
by your warm hospitality andby the concerns we share. One of
thoseconcerns is how totakethebestpossiblecare ofourfamilies.
More and more, we are realizing that making healthy choices
forthem has to start with making healthy choices for ourselves.
With today's busy schedules, we frequently eat on the go, and
family mealtimes don't happen as often as we'd like. Being
physically active often falls down to last place on ourto-do list.
But withjust a little planning, we can make good choices about
what we eat and how active we are — important keys to help us
increase ourchances ofenjoying a longer, healthier life.
The U.S. DepartmentofHealth andHuman Services haspublished
AHealthier You, basedon the DietaryGuidelines forAmericans.
This book is easy to read and fun to use, anditwill helpus make
adifferencein ourown lives andthe lives ofourfamilies, friends,
neighbors, and communities.
Andhere'sthebestpart- wedon'thaveto giveupthe foods we
love, like barbecue and enchiladas! Thanks toA Healthier You,
wecan learn howtomakethempartofan overall healthy eating
andphysical activityplan. Thegreattools andtips inthisterrific
book are exactly what we need to get started. Even small steps
can make abigdifferenceinourhealth andwell-being, andeven
small improvements can bring greaterpleasure to every part of
our lives.
Enjoy the book, and enjoy being aHealthier You!
IV
V
DEPARTMENT OFHEALTH & HUMAN SERVICES Public Health Services
OfficeoftheSurgeon General
Rockville MD20857
From the Nation's Doctor-Surgeon General, Dr. Richard H. Carmona
AHealthierNationstartswithaHealthierYou.
Onekeytoimprovingthehealthofournationisto ensureindividuals canaccess,under-
stand,andusehealth-relatedinformationandservicestomakeappropriatehealthdecisions.
—
Eventheseeminglysimplethingswecando suchaseatinghealthyfoodsmhealthyportions
—
andbeingphysicallyactiveeveryday aresometimesdifficultforusandourfamilies.That
iswhytheU.S. DepartmentofHealthandHuman Services (HHS) developedthisbookforall
Americans.
ThisbookabouthealthyeatingandphysicalactivityisbasedontheDietaryGuidelinesfor
Americans(DietaryGuidelines)andisfullofpractical,usefulinformation.
A Healthier YoubringstogethernutritionscienceandexpertisetohelpAmericansmake
smartchoicesfromeveryfoodgroup,findbalancebetweenfoodandphysicalactivity, and
getthemostoutofthe calorieswe consume.
A Healthier Youisalsoaone-stop,easy-to-useresourcefor:
science-basednutritionandphysicalactivityguidance
waystousefoodlabelstomakesmartpurchasedecisions
healthyeatingplansandworksheetstotrackyourprogress
nearly 100heart-healthyrecipes
helpfulWeb sitesandtips.
Small,simplesteps canoftenpreventorcontrolchromehealthproblems suchas diabetes,
obesity,asthma, cancer,heartdisease,andstroke. Preventionincludeshealthyeatinghabits
andregularphysicalactivity.
—
The choicesyoumakeaboutpreventionarevital foryouandyourfamily. Rememberto
helpthe childreninyourlifelearnhealthyhabits. Everyday,whenyouinteractwithkids,
youhaveanopportunitytobearolemodel.Thatiswhythereis achapterinAHealthier
Youthatisspecificto children'sneeds.
It'sgreattodevelophealthyhabits earlyinlife,butit'salsonevertoolateto start.Atany
age,ateverystageoflife, everyone canmakehealthierchoices.
As adoctor,toooftenIseethatwhensomeonehasahealthscare,heorshewillchange
healthhabitsforthebetter. Butwhywaituntilyougetsick?Anytimeis agoodtime
tostart.You'llhavethehealthbenefitsfortherestofyourlife!
VI
Someofourunhealthychoicesaretheresultoffamilytraditionsorconvenience. Sometimes,
wemakeunhealthytrade-offsbecauseofwhatcultureteachesusorbecausewe'retrying
to savetimeinourbusylives.
Again,it'suptofamilyleadersandcommunityleaderstoberolemodels...byeatinghealthy
foodsinhealthyportions andbybeingphysicallyactiveeachday.
TheDietaryGuidelinesareforallofus.
Theseguidelineshaveauniquepurposeinournation. Federalnutritionprogramsarebased
ontheDietaryGuidelines.AndtheDietaryGuidelinesarenotjustoneperson'sideaofscience
—
orhealth theyarethe"stateofthescience."
Topscientistsandhealthexpertsacrossournationhavestudiedthescienceanddetermined
whatworkswhenitcomestonutritionandphysicalactivity. Scienceistheheartandsoul
oftheDietaryGuidelines.
AstheUnitedStates SurgeonGeneral,myjobistoprotectandadvancethehealthofthe
nation. It'satremendousresponsibilitytohelpimprovethewell-beingoftheAmericanpeople.
ManyAmericansarelivinglonger,primarilybecauseofadvancesintechnology.Wewant
thoseyearstobefulfilling,qualityyears.Therealityisthatbetterindividualhealthwilllead
tostronger,healthiercommunitiesandastrongernation.
Today,theUnitedStatesspendsmoreonhealthcarethananyothernationintheworld.
Morethan 125millionAmericanslivewithchronichealthproblems. Chronicdiseases,which
—
arelargelypreventablethroughattentiontohealthylifestyles goodnutrition,physicalactivity,
—
preventivescreenings, andmakinghealthychoices andpreventivecare,arefactorsin
70percentofdeathseachyearandaccountfor75percentofour$1.4trillioninhealthcarecosts.
Ifcurrentpoliciesandconditionsholdtrue,bytheyear2011 ournationwillspendover
$2.8trillioneachyearonhealth care.
ThatisonereasonwhyHHS,inconjunctionwiththeU.S.DepartmentofAgriculture,developed
theDietaryGuidelines.
A HealthierYouisallaboutfeelingbettertodayandstayinghealthyfortomorrow.As a
doctor,husband,parent,andpublicservant,Iknowfirsthandthatstayinghealthyisimportant
tousineverythingthatwedoandineverythingthatwecanbe.
Remember,thehealthofournationbegins. .withaHealthierYou.
.
RichardH. Carmona,M.D.,M.P.H.,F.A.C.S.
VADM,USPHS
UnitedStates SurgeonGeneral