Dietary Guidelines for Americans - SchoolNutritionAndFitness.com

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Protein also provides 4 calories per gram. In additionto calories, protein provides amino acids that assistin building and preserving body muscle and tissues.Protein is found in a wide variety of animal and plantfoods. Animal-based protein foods include seafood,meat, poultry, eggs, and milk and milk products.Plant sources of protein include beans and peas,nuts, seeds, and soy products. Inadequate proteinintake in the United States is rare.Fats provide more calories per gram than any othercalorie source—9 calories per gram. Types of fatinclude saturated, trans, monounsaturated, and polyunsaturatedfatty acids. Some fat is found naturally infoods, and fat is often added to foods during preparation.Similar to protein, inadequate intake of total fatis not a common concern in the United States. MostAmericans consume too much saturated and transfatty acids and not enough unsaturated fatty acids.Alcohol contributes 7 calories per gram, and thenumber of calories in an alcoholic beverage varieswidely depending on the type of beverage consumed.Alcoholic beverages arefor More inforMation a source of calories butSee chapters 3 and 4 for provide few nutrients.additional discussion about Alcohol is a top caloriethe macronutrients andalcohol.contributor in the diets ofmany American adults.Does macronutrient proportion make a difference forbody weight?The Institute of Medicine has established ranges forthe percentage of calories in the diet that should comefrom carbohydrate, protein, and fat. These AcceptableMacronutrient Distribution Ranges (AMDR) take intoaccount both chronic disease risk reduction and intakeof essential nutrients (Table 2-4).To manage body weight, Americans should consumea diet that has an appropriate total number of caloriesand that is within the AMDR. Strong evidence showsthat there is no optimal proportion of macronutrientsthat can facilitate weight loss or assist with maintainingweight loss. Although diets with a wide range ofmacronutrient proportions have been documentedto promote weight loss and prevent weight regainafter loss, evidence shows that the critical issue isnot the relative proportion of macronutrients in thediet, but whether or not the eating pattern is reducedin calories and the individual is able to maintain areduced-calorie intake over time. The total numberof calories consumed is the essential dietary factorrelevant to body weight. In adults, moderate evidencesuggests that diets that are less than 45 percent oftotal calories as carbohydrate or more than 35 percentof total calories as protein are generally no more effectivethan other calorie-controlled diets for long-termweight loss and weight maintenance. Therefore,individuals who wish to lose weight or maintainweight loss can select eating patterns that maintainappropriate calorie intake and have macronutrientproportions that are within the AMDR ranges recommendedin the Dietary Reference Intakes.individual foods and beverages and body weightFor calorie balance, the focus should be on totalcalorie intake, but intake of some foods and beveragesthat are widely over- or underconsumed has beenassociated with effects on body weight. In studies thathave held total calorie intake constant, there is littleevidence that any individual food groups or beverageshave a unique impact on body weight. Although totalcalorie intake is ultimately what affects calorie balance,some foods and beverages can be easily overconsumed,which results in a higher total calorie intake. Asindividuals vary a great deal in their dietary intake, thetaBle 2-4. recommended Macronutrient Proportions by agecarbohydrate Protein fatYoung children (1–3 years) 45–65% 5–20% 30–40%Older children and adolescents (4–18 years) 45–65% 10–30% 25–35%Adults (19 years and older) 45–65% 10–35% 20–35%Source: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.Washington (DC): The National Academies Press; 2002.15DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Two
est advice is to monitor dietary intake and replacefoods higher in calories with nutrient-dense foodsand beverages relatively low in calories. The followingguidance may help individuals control their totalcalorie intake and manage body weight:• increase intake of whole grains, vegetables, andfruits: Moderate evidence shows that adults who eatmore whole grains, particularly those higher in dietaryfiber, have a lower body weight compared to adultswho eat fewer whole grains. Moderate evidence inadults and limited evidence in children and adolescentssuggests that increased intake of vegetablesand/or fruits may protect against weight gain.• reduce intake of sugar-sweetened beverages:This can be accomplished by drinking fewer sugarsweetenedbeverages and/or consuming smallerportions. Strong evidence shows that children andadolescents who consume more sugar-sweetenedbeverages have higher body weight comparedto those who drink less, and moderate evidencealso supports this relationship in adults. Sugarsweetenedbeverages provide excess calories andfew essential nutrients to the diet and should onlybe consumed when nutrient needs have been metand without exceeding daily calorie limits.• Monitor intake of 100% fruit juice for childrenand adolescents, especially those who are overweightor obese: For most children and adolescents,intake of 100% fruit juice is not associatedwith body weight. However, limited evidence suggeststhat increased intake of 100% juice has beenassociated with higher body weight in children andadolescents who are overweight or obese.• Monitor calorie intake from alcoholic beverages foradults: Moderate evidence suggests that moderatedrinking of alcoholic beverages 38 is not associatedwith weight gain. However, heavier than moderateconsumption of alcohol over time is associated withweight gain. Because alcohol is often consumed inmixtures with other beverages, the calorie contentof accompanying mixers should be considered whencalculating the calorie content of alcoholic beverages.Reducing alcohol intake is a strategy that can be usedby adults to consume fewer calories.Strong evidence in adults and moderate evidencein children and adolescents demonstrates that consumptionof milk and milk products does not playa special role in weight management. Evidence alsosuggests that there is noindependent relationshipbetween the intakeof meat and poultryor beans and peas,including soy, with bodyfor More inforMationSee chapters 3 and 4for recommendations forindividual food groups andcomponents.weight. Although not independently related to bodyweight, these foods are important sources of nutrientsin healthy eating patterns.Placing individual food choices into an overalleating patternBecause people consume a variety of foods andbeverages throughout the day as meals and snacks,a growing body of research has begun to describeoverall eating patterns that help promote caloriebalance and weight management. One aspect ofthese patterns that has been researched is theconcept of calorie density, or the amount of caloriesprovided per unit of food weight. Foods highin water and/or dietary fiber typically have fewercalories per gram and are lower in calorie density,while foods higher in fat are generally higher incalorie density. A dietary pattern low in caloriedensity is characterized by a relatively high intakeof vegetables, fruit, and dietary fiber and a relativelylow intake of total fat, saturated fat, and addedsugars. Strong evidence shows that eating patternsthat are low in calorie density improve weight lossand weight maintenance, and also may be associatedwith a lower risk of type 2 diabetes in adults.The USDA Food Patterns and the DASH Eating Plan,described in Chapter 5, are examples of eating patternsthat are low in calorie density.Although total calories consumed is important forcalorie balance and weight management, it isimportant to consider the nutrients and other healthfulproperties of food and beverages, as well as theircalories, when selecting an eating pattern for optimalhealth. When choosing carbohydrates, Americansshould emphasize naturally occurring carbohydrates,such as those found in whole grains, beans and peas,vegetables, and fruits, especially those high in dietaryfiber, while limiting refined grains and intake of foodswith added sugars. Glycemic index and glycemic loadhave been developed as measures of theeffects of carbohydrate-containing foods and beverageson blood sugar levels. Strong evidence shows thatglycemic index and/or glycemic load are not associatedwith body weight; thus, it is not necessary to consider38. Moderate alcohol consumption is the consumption of up to one drink per day for women and up to two drinks per day for men.DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Two 16
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aPPendix 3. FOOD SAFETY PRINCIPLES
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aPPendix 4. USING THE FOOD LABEL TO
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notes for aPPendix 5.aDietary Guide
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aPPendix 7. USDA FOOD PATTERNSFor e
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aPPendix 8. LACTO-OVO VEGETARIAN AD
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aPPendix 10. THE DASH EATING PLAN A
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aPPendix 11. ESTIMATED EPA AND DHA
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aPPendix 12. SELECTED FOOD SOURCES
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aPPendix 16. GLOSSARY OF TERMSadded
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Customarily Consumed (RACC) for foo
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