Dietary Guidelines for Americans - SchoolNutritionAndFitness.com

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addition, individuals should choose unsalted nutsand seeds to help reduce sodium intake. Beans andpeas, as discussed previously under Vegetables andfruits, confer health benefits as sources of importantnutrients such as dietary fiber.for More inforMationSee chapter 5 for examplesof how a variety of proteinfoods can be incorporatedinto eating patterns thatcan confer health benefits.In recent years,moderate evidencehas emerged aboutthe health benefits ofconsuming seafood.Therefore, theDietary Guidelinesfor Americans, 2010includes a new quantitative recommendation forseafood intake. An intake of 8 or more ounces perweek (less for young children), about 20% of totalrecommended intake of protein foods of a variety of67seafood is recommended. Additional informationabout seafood and the recommendations follows.SeafoodMean intake of seafood in the United States isapproximately 3 1 /2 ounces per week, and increasedintake is recommended. Seafood contributes arange of nutrients, notably the omega-3 fatty acids,eicosapentaenoic acid (EPA) and docosahexaenoicacid (DHA). Moderate evidence shows that consumptionof about 8 ounces 68 per week of a varietyof seafood, which provide an average consumptionof 250 mg per day of EPA and DHA, is associatedwith reduced cardiac deaths among individualswith and without pre-existing cardiovasculardisease. Thus, this recommendation contributes tothe prevention of heart disease. The recommendationis to consume seafood for the total package ofbenefits that seafood provides, including its EPAand DHA content.Seafood choices can include those with higher andlower amounts of EPA and DHA, but, some choiceswith higher amounts should be included. Smalleramounts of seafood are recommended for children.(See Chapter 5 for specific information andrecommendations.)Moderate, consistent evidence shows that thehealth benefits from consuming a variety of seafoodin the amounts recommended outweigh the healthrisks associated with methyl mercury, a heavymetal found in seafood in varying levels. 69 Benefitsare maximized with seafood higher in EPA and DHAbut lower in methyl mercury. In addition, eating avariety of seafood, as opposed to just a few choices,is likely to reduce the amount of methyl mercuryconsumed from any one seafood type. Individualswho regularly consume more than the recommendedamounts of seafood should choose a mixof seafood that emphasizes choices relatively low inmethyl mercury. Appendix 11 lists common seafoodvarieties with the EPA+DHA and mercury contentin a 4-ounce cooked portion. A total of 1,750 mgper week of EPA+DHA provides an average of250 mg per day of these omega-3 fatty acids.Seafood varieties that are commonly consumed inthe United States that are higher in EPA and DHAand lower in mercury include salmon, anchovies,herring, sardines, Pacific oysters, trout, and Atlanticand Pacific mackerel (not king mackerel, which ishigh in mercury).In addition to the health benefits for the generalpublic, the nutritional value of seafood is ofparticular importance during fetal growth anddevelopment, as well as in early infancy and childhood.Moderate evidence indicates that intake ofomega-3 fatty acids, in particular DHA, from atleast 8 ounces of seafood per week for women whoare pregnant or breastfeeding is associated withimproved infant health outcomes, such as visualand cognitive development. Therefore, it is recommendedthat women who are pregnant or breastfeedingconsume at least 8 and up to 12 ounces 68 ofa variety of seafood per week, from choices that arelower in methyl mercury. Obstetricians and pediatriciansshould provide guidance to women whoare pregnant or breastfeeding to help them makehealthy food choices that include seafood.Women who are pregnant or breastfeeding shouldnot eat four types of fish because they are high inmethyl mercury. These are tilefish, shark, swordfish,and king mackerel (Appendix 11). Women who arepregnant or breastfeeding can eat all types of tuna,including white (albacore) and light canned tuna,but should limit white tuna to 6 ounces per weekbecause it is higher in methyl mercury.oilsFats with a high percentage of monounsaturated andpolyunsaturated fatty acids are usually liquid at roomtemperature and are referred to as “oils” (see Figure67. Protein foods recommendations for people who consume a vegetarian diet are described in Chapter 5.68. Cooked, edible portion.69. State and local advisories provide information to guide consumers who eat fish caught from local waters. This information can be found at www.epa.gov/fishadvisories. Accessed July 11, 2010.39DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Four
3-3). Oils are not a food group, but are emphasizedbecause they contribute essential fatty acids andvitamin E to the diet.for More inforMationSee chapter 3 for additionaldiscussion of thetypes of fats and effects ofvarious fatty acids on bloodcholesterol levels.Replacing some saturatedfatty acids withunsaturated fatty acidslowers both total andlow-density lipoprotein(LDL) blood cholesterollevels.Oils are naturally present in foods such as olives,nuts, avocados, and seafood. Many common oilsare extracted from plants, such as canola, corn,olive, peanut, safflower, soybean, and sunfloweroils. Foods that are mainly oil include mayonnaise,oil-based salad dressings, and soft (tubor squeeze) margarine with no trans fatty acids.Coconut oil, palm kernel oil, and palm oil are highin saturated fatty acids and partially hydrogenatedoils contain trans fatty acids. For nutritional purposes,they should be considered solid fats.Americans consume more solid fats but less oil thanis desirable. (See Chapter 5 for specific informationand recommendations.) Because oils are a concentratedsource of calories, Americans should replacesolid fats with oils, rather than add oil to the diet, andshould use oils in small amounts. For example, individualscan use soft margarine instead of stick margarine,replace some meats and poultry with seafood orunsalted nuts, and use vegetable oils instead of solidfats, such as butter, in cooking.nutrients of concernBecause consumption of vegetables, fruits, wholegrains, milk and milk products, and seafood is lowerthan recommended, intake by Americans of somenutrients is low enough to be of public health concern.These are potassium, dietary fiber, calcium, andvitamin D. In addition, asfor More inforMationSee chapter 5 for a discussionof the role of supplementsand fortified foods.discussed below, intakeof iron, folate, andvitamin B 12 is of concernfor specific populationgroups.PotassiumAs described in chapter 3: foods and food componentsto reduce, high intake of sodium is related tothe high prevalence of high blood pressure in theUnited States. Dietary potassium can lower bloodpressure by blunting the adverse effects of sodiumon blood pressure. Other possible benefits of aneating pattern rich in potassium include a reducedrisk of developing kidney stones and decreasedbone loss. The Adequate Intake (AI) for potassiumfor adults is 4,700 mg per day. AIs are amounts ofa nutrient that are adequate for almost everyone inthe population; therefore, intake below an AI maybe adequate for some people. Available evidencesuggests that African Americans and individualswith hypertension especially benefit from increasingintake of potassium.Few Americans, including all age-gender groups,consume potassium in amounts equal to or greaterthan the AI. In view of the health benefits ofadequate potassium intake and its relatively lowcurrent intake by the general population, increasedintake of dietary potassium from food sources iswarranted. Individuals with kidney disease andthose who take certain medications, such as ACEinhibitors, should consult with their health careprovider for specific guidance on potassium intake.Dietary sources of potassium are found in all foodgroups, notably in vegetables, fruits, and milk andmilk products. Appendix 12 lists food sources ofpotassium. Americans should select a variety of foodsources of potassium to meet recommended intakerather than relying on supplements.Dietary fiberDietary fiber is the non-digestible form of carbohydratesand lignin. Dietary fiber naturally occursin plants, helps provide a feeling of fullness, and isimportant in promoting healthy laxation. Some ofthe best sources of dietary fiber are beans and peas,such as navy beans, split peas, lentils, pinto beans,and black beans. Additional sources of dietary fiberinclude other vegetables, fruits, whole grains, andnuts. All of these foods are consumed below recommendedlevels in the typical American diet. Bran,although not a whole grain, is an excellent sourceof dietary fiber. Appendix 13 lists food sources ofdietary fiber.Dietary fiber that occurs naturally in foods may helpreduce the risk of cardiovascular disease, obesity,and type 2 diabetes. Children and adults shouldconsume foods naturally high in dietary fiber in orderDIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Four 40
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aPPendix 16. GLOSSARY OF TERMSadded
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that either cannot be synthesized b
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Customarily Consumed (RACC) for foo
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Notes
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