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that either cannot be synthesized by the body atall, or cannot be synthesized in amounts adequatefor good health, and thus must be obtained froma dietary source. Other food components, such asdietary fiber, while not essential, also are consideredto be nutrients.fast food—Foods designed for ready availability, use,or consumption and sold at eating establishments forquick availability or take-out. Fast food restaurantsalso are known as quick-service restaurants.fats—One of the macronutrients. (See “Solid Fats”and “Oils” and Figure 3-3 in Chapter 3.)• Monounsaturated fatty acids—Monounsaturatedfatty acids (MUFAs) have one doublebond. Plant sources that are rich in MUFAsinclude nuts and vegetable oils that are liquid atroom temperature (e.g., canola oil, olive oil, andhigh oleic safflower and sunflower oils).• Polyunsaturated fatty acids—Polyunsaturatedfatty acids (PUFAs) have two or more doublebonds and may be of two types, based on theposition of the first double bond.– omega-6 Pufas—Linoleic acid, one of then-6 fatty acids, is required but cannot besynthesized by humans and, therefore, isconsidered essential in the diet. Primarysources are liquid vegetable oils, includingsoybean oil, corn oil, and safflower oil. Alsocalled n-6 fatty acids.– omega-3 Pufas—Alpha-linolenic acid isan n-3 fatty acid that is required because itis not synthesized by humans and, therefore,is considered essential in the diet. Itis obtained from plant sources, includingsoybean oil, canola oil, walnuts, and flaxseed.Eicosapentaenoic acid (EPA) and docosahexaenoicacid (DHA) are long chain n-3fatty acids that are contained in fish andshellfish. Also called n-3 fatty acids.• saturated fatty acids—Saturated fatty acidshave no double bonds. Examples include thefatty acids found in animal products, such asmeat, milk and milk products, hydrogenatedshortening, and coconut or palm oils. In general,foods with relatively high amounts of saturatedfatty acids are solid at room temperature.• trans fatty acids—Unsaturated fatty acids thatcontain one or more isolated double bondsin a trans configuration produced by chemicalhydrogenation. Sources of trans fatty acidsinclude hydrogenated/partially hydrogenatedvegetable oils that are used to make shorteningand commercially prepared baked goods, snackfoods, fried foods, and margarine. Trans fattyacids also are present in foods that come fromruminant animals (e.g., cattle and sheep). Suchfoods include dairy products, beef, and lamb.fightBac!®—A national public education campaignto promote food safety to consumers and educatethem on how to handle and prepare food safely.In this campaign, pathogens are represented by acartoonlike bacteria character named “BAC.”food security—Access by all people at all times toenough food for an active, healthy life. Food securityincludes, at a minimum: (a) the ready availabilityof nutritionally adequate and safe foods; and (b) anassured ability to acquire acceptable foods in sociallyacceptable ways (e.g., without resorting to emergencyfood supplies, scavenging, stealing, or othercoping strategies).food insecurity—The limited or uncertain availabilityof nutritionally adequate and safe foods or uncertainability to acquire acceptable foods in socially acceptableways. Hunger is defined as the uneasy or painfulsensation caused by a lack of food, or the recurrentand involuntary lack of access to food.foodborne disease—Disease caused by consumingfoods or beverages contaminated with diseasecausingbacteria or viruses. Many different diseasecausingmicrobes, or pathogens, can contaminatefoods, so there are many different foodborne infections.In addition, poisonous chemicals, or otherharmful substances, can cause foodborne diseasesif they are present in food. The most commonlyrecognized foodborne infections are those causedby the bacteria Campylobacter, Salmonella, and E. coliO157:H7, and by a group of viruses called calicivirus,also known as the Norwalk and Norwalk-like viruses.fortification—The addition of one or more essentialnutrients to a food, whether or not it is normallycontained in the food. Fortification may beused for the purpose of preventing or correcting a93DIETARY GUIDELINES FOR AMERICANS, 2010
deficiency in the population or specific populationgroups; to restore naturally occurring nutrientslost during processing, storage, or handling; orto increase the nutrient level above that found incomparable food and to serve as a meaningfulsource of the specific nutrient.hypertension—A condition, also known as highblood pressure, in which blood pressure remainselevated over time. Hypertension makes the heartwork too hard, and the high force of the blood flowcan harm arteries and organs, such as the heart, kidneys,brain, and eyes. Uncontrolled hypertension canlead to heart attacks, heart failure, kidney disease,stroke, and blindness. Prehypertension is defined asblood pressure that is higher than normal but nothigh enough to be defined as hypertension.Macronutrient—A dietary component that providesenergy. Macronutrients include protein, fats, carbohydrates,and alcohol.nutrient dense—Nutrient-dense foods and beveragesprovide vitamins, minerals, and other substancesthat may have positive health effects, withrelatively few calories. The term “nutrient dense”indicates the nutrients and other beneficial substancesin a food have not been “diluted” by theaddition of calories from added solid fats, addedsugars, or added refined starches, or by the solidfats naturally present in the food. Nutrient-densefoods and beverages are lean or low in solid fats,and minimize or exclude added solid fats, sugars,starches, and sodium. Ideally, they also are in formsthat retain naturally occurring components, suchas dietary fiber. All vegetables, fruits, whole grains,seafood, eggs, beans and peas, unsalted nuts andseeds, fat-free and low-fat milk and milk products,and lean meats and poultry—when prepared withoutsolid fats or added sugars—are nutrient-dense foods.(See “Calorie density.”)oils—Fats that are liquid at room temperature. Oilscome from many different plants and from seafood.Some common oils include canola, corn, olive,peanut, safflower, soybean, and sunflower oils. Anumber of foods are naturally high in oils, such asnuts, olives, some fish, and avocados. Foods that aremainly oil include mayonnaise, certain salad dressings,and soft (tub or squeeze) margarine with notrans fats. Most oils are high in monounsaturated orpolyunsaturated fats, and low in saturated fats. A fewplant oils, including coconut oil and palm kernel oil,are high in saturated fats and for nutritional purposesshould be considered solid fats. Hydrogenated oilsthat contain trans fats also should be consideredsolid fats for nutritional purposes. (See “Fats” andFigure 3-3 in Chapter 3.)ounce-equivalent (oz-eq)—The amount of a foodproduct that is considered equal to 1 ounce fromthe grain group or the protein foods group. Anoz-eq for some foods may be less than a measuredounce if the food is concentrated or low in watercontent (nuts, peanut butter, dried meats, or flour),more than an ounce if the food contains a largeamount of water (tofu, cooked beans, cooked rice,or cooked pasta).Portion size—The amount of a food served orconsumed in one eating occasion. A portion is nota standardized amount, and the amount consideredto be a portion is subjective and varies. (See“Serving size.”)Protein—One of the macronutrients. Protein is themajor functional and structural component of everycell in the body. Proteins are composed of aminoacids, nine of which cannot be synthesized to meetthe body’s needs and therefore must be obtainedfrom the diet. The quality of a source of dietaryprotein depends on its ability to provide the nitrogenand amino acid requirements that are necessary forthe body’s growth, maintenance, and repair.refined grains—Grains and grain products missingthe bran, germ, and/or endosperm; any grain productthat is not a whole grain. Many refined grains are lowin fiber and enriched with thiamin, riboflavin, niacin,and iron, and fortified with folic acid as required byU.S. regulations.seafood—Marine animals that live in the sea and infreshwater lakes and rivers. Seafood includes fish,such as salmon, tuna, trout, and tilapia, and shellfish,such as shrimp, crab, and oysters.serving size—A standardized amount of a food,such as a cup or an ounce, used in providing informationabout a food within a food group, such as indietary guidance. Serving size on the Nutrition Factslabel is determined based on the Reference AmountsDIETARY GUIDELINES FOR AMERICANS, 2010 94
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DIETARY GUIDELINES FOR AMERICANS, 2
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chapter 4 foods and nutrients to in
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the calorie deficit is often due to
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est advice is to monitor dietary in
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Chapter 3Foods and FoodComponents t
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figure 3-1. estimated Mean daily so
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who both consumed the DASH diet and
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Some trans fatty acids that America
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As a percent of calories from total
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figure 3-7. sources of refined grai
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Chapter 4Foods and Nutrientsto Incr
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suPPorting therecoMMendationsThe fo
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figure 4-1. three ways to Make at l
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addition, individuals should choose
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to increase nutrient density, promo
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Page 108 and 109: Customarily Consumed (RACC) for foo
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