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Key recommendations for the general population
1. Nutrient needs should be primarily met through consuming nutrient-dense foods rather than through dietary supplements that cannot replace a healthful diet. Limit intake of food containing trans fats, cholesterol, added sugars, salt, and alcohol.
2. Maintain weight in healthy range by balancing intake of calories with exercise and prevent weight gain over time by decreasing food calories and increasing PA.
3. Engage in 30 to 60 minutes of moderate-intensity PA on most days to maintain weight and increase intensity and duration to 60 to 90 minutes daily to sustain weight loss. Cardiovascular conditioning, stretching, and resistance exercises are recommended.
4. For a reference, 2000-caloric daily intake, 2 cups of fruit, and 2.5 cups of vegetables with selection from all 5 vegetable subgroups (dark green, orange, legume, starchy vegetables, and other) is recommended. Choose fiber-rich fruits, vegetables, and whole grains.
5. 3 or more ounce-equivalents of whole grain products and 3 cups per day of fat-free or low-fat milk or equivalent products are recommended.
6. Practice oral hygiene by consuming few sugar- and starch-containing foods daily.
7. Consume less than 2,300 mg (approximately 1 teaspoon) of salt daily. Consume potassium-rich foods such as fruits and vegetables.
8. One alcoholic beverage per day for women and two daily for men are defined as moderate. Alcoholic beverages should be avoided by those engaged in skillful activities, pregnant and lactating women, children and adolescents, those taking medications interacting with alcohol, and those who cannot restrict intake.
9. Avoidance of microbial illness is enhanced by adequate cleaning practices, separating raw and cooked food, use of safe cooking temperatures, and avoidance of unpasteurized milk and uncooked eggs.
Key recommendations for special populations
1. Women of childbearing age, pregnant, or lactating: (1) eat food rich in heme iron such as iron-rich plant foods or iron-fortified foods with vitamin C as an enhancer, (2) consume adequate folic acid from the diet and supplement daily with synthetic folic acid to the first trimester, (3) for pregnant women, 30 minutes a day or more of moderate-intensity exercises, avoiding those that increase risk of falls is recommended, (4) neither exercise nor appropriate moderate weight loss during lactation because it affects weight gain of the breastfeeding infant, and (5) alcoholic beverages should be avoided.
2. Children and adolescents: (1) overweight children should reduce the rate of weight gain, and a health care provider should be consulted before a weight reduction diet is adopted, (2) those with chronic medical conditions should consult health care providers about appropriate weight loss strategies, (3) they should engage in PA at least 60 minutes/day or on most days, (4) children 2 to 8 years should consume 2 cups daily of fat-free or low-fat milk or the equivalent, and those 9 years or older should consume 3 cups daily, and (5) fat intake should be restricted to less than 300 mg of cholesterol, no more than 20% to 35% of fat calories and less than 10% from saturated fats daily. Polyunsaturated and monounsaturated sources such as fish, nuts, and vegetable oils are recommended.
3. Older adults: (1) those with dark skin and exposed to inadequate UV light should consume extra vitamin D and/or take supplements, (2) regular PA is recommended, (3) consume no more than 1,300 mg of sodium daily and meet the daily 4,700 mg potassium recommendation (similar for blacks and those with hypertension), and (4) those older than 50 years should consume vitamin B12 in fortified foods or supplements.
1. Nutrient needs should be primarily met through consuming nutrient-dense foods rather than through dietary supplements that cannot replace a healthful diet. Limit intake of food containing trans fats, cholesterol, added sugars, salt, and alcohol.
2. Maintain weight in healthy range by balancing intake of calories with exercise and prevent weight gain over time by decreasing food calories and increasing PA.
3. Engage in 30 to 60 minutes of moderate-intensity PA on most days to maintain weight and increase intensity and duration to 60 to 90 minutes daily to sustain weight loss. Cardiovascular conditioning, stretching, and resistance exercises are recommended.
4. For a reference, 2000-caloric daily intake, 2 cups of fruit, and 2.5 cups of vegetables with selection from all 5 vegetable subgroups (dark green, orange, legume, starchy vegetables, and other) is recommended. Choose fiber-rich fruits, vegetables, and whole grains.
5. 3 or more ounce-equivalents of whole grain products and 3 cups per day of fat-free or low-fat milk or equivalent products are recommended.
6. Practice oral hygiene by consuming few sugar- and starch-containing foods daily.
7. Consume less than 2,300 mg (approximately 1 teaspoon) of salt daily. Consume potassium-rich foods such as fruits and vegetables.
8. One alcoholic beverage per day for women and two daily for men are defined as moderate. Alcoholic beverages should be avoided by those engaged in skillful activities, pregnant and lactating women, children and adolescents, those taking medications interacting with alcohol, and those who cannot restrict intake.
9. Avoidance of microbial illness is enhanced by adequate cleaning practices, separating raw and cooked food, use of safe cooking temperatures, and avoidance of unpasteurized milk and uncooked eggs.
Key recommendations for special populations
1. Women of childbearing age, pregnant, or lactating: (1) eat food rich in heme iron such as iron-rich plant foods or iron-fortified foods with vitamin C as an enhancer, (2) consume adequate folic acid from the diet and supplement daily with synthetic folic acid to the first trimester, (3) for pregnant women, 30 minutes a day or more of moderate-intensity exercises, avoiding those that increase risk of falls is recommended, (4) neither exercise nor appropriate moderate weight loss during lactation because it affects weight gain of the breastfeeding infant, and (5) alcoholic beverages should be avoided.
2. Children and adolescents: (1) overweight children should reduce the rate of weight gain, and a health care provider should be consulted before a weight reduction diet is adopted, (2) those with chronic medical conditions should consult health care providers about appropriate weight loss strategies, (3) they should engage in PA at least 60 minutes/day or on most days, (4) children 2 to 8 years should consume 2 cups daily of fat-free or low-fat milk or the equivalent, and those 9 years or older should consume 3 cups daily, and (5) fat intake should be restricted to less than 300 mg of cholesterol, no more than 20% to 35% of fat calories and less than 10% from saturated fats daily. Polyunsaturated and monounsaturated sources such as fish, nuts, and vegetable oils are recommended.
3. Older adults: (1) those with dark skin and exposed to inadequate UV light should consume extra vitamin D and/or take supplements, (2) regular PA is recommended, (3) consume no more than 1,300 mg of sodium daily and meet the daily 4,700 mg potassium recommendation (similar for blacks and those with hypertension), and (4) those older than 50 years should consume vitamin B12 in fortified foods or supplements.