Dietary Rules for Americans.


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Pick and plan nourishments and refreshments with minimal included sugars or caloric sweeteners ... sugar-and starch-containing sustenances and refreshments less every now and again ...
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Dietary Guidelines for Americans

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What are the 2005 Dietary Guidelines ? Gives science-based exhortation to advance wellbeing and decrease danger of major interminable infections Encourages most Americans to: Eat less calories Be all the more physically dynamic Eat a restorative eating regimen by settling on more astute nourishment decisions Prepare and handle sustenances to diminish danger of foodborne sickness Dietary Guidelines for Americans - 2005

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41 key proposals 23 for overall population 18 for unique populaces 10 sections Background and Purpose of the Dietary Guidelines for Americans Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups To Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety 2005 Dietary Guidelines for Americans Dietary Guidelines for Americans - 2005

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Evolution of USDA\'s Food Guidance 1950s-1960s 1940s 1916 Food for Young Children 2005 1992 1970s Dietary Guidelines for Americans - 2005

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Dietary Guidelines for Americans - 2005

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1. Foundation and Purpose of the Dietary Guidelines for Americans Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups To Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety Dietary Guidelines for Americans - 2005

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1. Foundation and motivation behind the Dietary Guidelines for Americans Document for policymakers, social insurance suppliers, nutritionists, and nourishment instructors Jointly created by HHS/USDA like clockwork Recommendations for a general example of eating that can be embraced by the overall population Applicable to sustenance inclinations of various racial/ethnic gatherings, veggie lovers, and different gatherings Dietary Guidelines for Americans - 2005

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1. Foundation and reason for the Dietary Guidelines for Americans Recommendations for Americans more than 2 years old Emphasizes: Eating an invigorating eating regimen to improve development and decrease dangers of perpetual illnesses Getting exercise Meeting supplement admissions (Dietary Reference Intakes) set by Institute of Medicine Does not accentuate dietary supplements Dietary Guidelines for Americans - 2005

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1. Foundation and Purpose of the Dietary Guidelines for Americans Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups To Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety Dietary Guidelines for Americans - 2005

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2. Satisfactory supplements inside calorie needs Eat an assortment of supplement thick nourishments from various nutrition classes (DASH eating arrangement) Limit: Saturated and trans fats, cholesterol, included sugars, liquor Key suggestions People more than 50 yrs: Vitamin B-12 Pregnancy: Iron, folic corrosive Older and dull cleaned individuals: Vitamin D Dietary Guidelines for Americans - 2005

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2. Sufficient supplements inside calorie needs What YOU can do Eat breakfast every day in view of the Dietary Guidelines eating design Fortified oats wellspring of supplements and entire grains Encourages drain and organic product Helps raise digestion system and control hankering to control weight Helps you perform better at school or work Read nourishment marks when shopping at the market Dietary Guidelines for Americans - 2005

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Use names to make speedy, educated decisions Check Calories Sample name for macaroni and cheddar Dietary Guidelines for Americans - 2005 http://www.cfsan.fda.gov/~dms/foodlab.html

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1. Foundation and Purpose of the Dietary Guidelines for Americans Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups To Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety Dietary Guidelines for Americans - 2005

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3. Weight administration Obesity connected to: Early demise High circulatory strain Type 2 diabetes Heart illness, stroke, lipid issue Gall bladder sickness Gout Bone and muscle issues: osteoarthritis, hip issue Pulmonary and respiratory issues: asthma, rest apnea Abnormal development increasing speed: early pubescence, menarche Psychological and social issues: gloom Certain malignancies (endometrial, bosom, colon) Dietary Guidelines for Americans - 2005

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3. Weight administration Aim for moderate, enduring weight reduction Eat less calories Maintain sufficient supplement admission Increase physical movement For hefty grown-ups, a humble weight reduction (10 lbs) has medical advantages Eat 100 less calories/day lose 10 pounds/yr Eat less included sugars, fats, liquor, which give calories however few or no crucial supplements Dietary Guidelines for Americans - 2005

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1991 Obesity Trends Among U.S. Grown-ups BRFSS: 1991, 1996, 2003 1996 2003 No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Dietary Guidelines for Americans - 2005 BMI  30, or around 30 lbs overweight for 5\'4" man

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3. Weight administration What YOU can do When eating out, pick littler bits of fundamental dinners and drinks, and don\'t buy "super-measure" things Buy "consistent" or "little" size things Don\'t be enticed by better arrangements Share an entrée, take some home Choose low fat sustenances when eating out Lower fat terms: barbecued, seared, prepared, steamed poached Higher-fat terms: buttered, rich, fricasseed, breaded, creamed, in cream sauce, with sauce, au gratin, scalloped, hollandaise, cake Dietary Guidelines for Americans - 2005

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3. Weight administration Body mass file (BMI) is more precise estimation of muscle to fat ratio ratios than weight alone Overestimates fat in strong individuals Underestimates fat in individuals who lost muscle Calculation: Weight (lbs) X 703 Height (in) BMI ranges Healthy 19-24 Overweight 25-29 Obese 30 or more BMI adding machine: http://www.cdc.gov/nccdphp/dnpa/bmi/calc-bmi.htm http://www.nhlbisupport.com/bmi/bmicalc.htm 2 Dietary Guidelines for Americans - 2005

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1. Foundation and Purpose of the Dietary Guidelines for Americans Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups To Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety Dietary Guidelines for Americans - 2005

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4. Physical action Physical movement decreases hazard or oversees Overweight and stoutness Heart infection Stroke High circulatory strain Type 2 diabetes Osteoporosis Colon growth Mild to direct sadness/nervousness Early mortality American grown-ups and kids don\'t get enough practice for an assortment of reasons Dietary Guidelines for Americans - 2005

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4. Physical action 3 parts to physical wellness Cardiovascular molding: Walking, running, vigorous exercises Stretching practices for adaptability: Yoga Resistance activities or workout for muscle quality and perseverance: Weight lifting Dietary Guidelines for Americans - 2005

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4. Physical action Adults 30 min. of moderate action, above regular movement, on most days: Reduce unending illness hazard 60 min. of moderate to vivacious action on most days while adjusting caloric admission: Manage body weight and avoid weight pick up 60-90 min. of moderate movement every day, while adjusting caloric admission: Sustain weight reduction Children & young people: 60 min. of action on most, ideally all, days of the week Pregnant and breastfeeding ladies, more established grown-ups: OK to practice Dietary Guidelines for Americans - 2005

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4. Physical action What YOU can do Make little changes to expand your every day level of physical action Climbing stairs, moving, picking far off stopping places Set aside a period every day for activity Try to adjust the calories in your sustenance with the measure of action you do keeping in mind the end goal to keep up a sound weight Replace TV viewing with exercises requiring more development Don\'t remunerate yourself with nourishment Dietary Guidelines for Americans - 2005

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1. Foundation and Purpose of the Dietary Guidelines for Americans Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups To Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety Dietary Guidelines for Americans - 2005

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9 Dietary Guidelines for Americans - 2005

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5. Nutrition classes to energize. Foods grown from the ground 4 ½ glasses (9 servings) of products of the soil/day (for 2000 calorie diet) Recommendation not changed, but rather communicated in mugs rather than servings Contain vitamin A (carotenoids), vitamin C, fiber, potassium, magnesium, different phytonutrients Dietary Guidelines for Americans - 2005

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5. Nutrition classes to support. Vegetables 2 ½ containers vegetables/day (for 2000 calorie diet) Choose new, solidified, and canned Minimize included spread and salt Different vegetables are rich in various supplements Dietary Guidelines for Americans - 2005

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Dietary Guidelines for Americans - 2005

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Vary your veggies Dietary Guidelines for Americans - 2005

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Vary your veggies Eat 2-1/2 measures of vegetables for every day for a 2,000 calorie diet Select from each of the 5 vegetable SUBGROUPS a few times each week Dietary Guidelines for Americans - 2005

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Subgroup 1: Dark green vegetables Broccoli Spinach Most greens — spinach, collards, turnip greens, kale, beet, mustard greens Green leaf and romaine lettuce Dietary Guidelines for Americans - 2005

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Subgroup 2. Orange vegetables Carrots Sweet potatoes Winter squash Pumpkin Dietary Guidelines for Americans - 2005

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Subgroup 3. Vegetables Dry beans and peas, for example, Chickpeas Pinto beans Kidney beans Black beans Garbanzo beans Soybeans Split peas Lentils The USDA Food Guide incorporates dry beans, peas and soybeans in the meats and beans bunch and the vegetable gathering; however include them stand out gathering. Dietary Guidelines for Americans - 2005 .:tsli

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