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The changes made in the protein foods group at the2,000 calorie level are shown in Table 5-3. The vegandairy group includes calcium-fortified beverages andfoods commonly used as substitutes for milk andmilk products. Complete patterns at all calorie levelsare shown in Appendices 8 and 9. These vegetarianvariations represent healthy eating patterns, but relyon fortified foods for some nutrients. In the veganpatterns especially, fortified foods provide muchof the calcium and vitamin B 12 , and either fortifiedfoods or supplements should be selected to provideadequate intake of these nutrients.dash eating PlanThe DASH Eating Plan was developed based onfindings from the DASH research studies. It limitssaturated fatty acids and cholesterol and focuses onincreasing intake of foods rich in potassium, calcium,magnesium, protein, and fiber. The DASH EatingPlan also is very consistent with Dietary Guidelinesrecommendations and with most measures of adherenceto Mediterranean-type eating patterns. It is richin fruits, vegetables, fat-free or low-fat milk and milkproducts, whole grains, fish, poultry, seeds, and nuts.It contains less sodium, sweets, added sugars, andsugar-containing beverages, fats, and red meats thanthe typical American diet. The DASH Eating Planfood groups 77 and amounts recommended at sevencalorie levels are shown in Appendix 10. Samplemenus for the DASH Eating Plan at the 2,000 calorielevel 78 provide either 2,300 mg or 1,500 mg ofsodium and include nutrient-rich foods to meet othernutrient recommendations.chaPter suMMaryThis chapter integrates the individual recommendationsfrom each previous chapter of the DietaryGuidelines for Americans, 2010 into healthy eatingpatterns. Research on overall eating patterns, such asMediterranean and DASH patterns, has documentedthe health benefits of following an eating patternthat applies most of these recommendations. Theevidence shows that following such an eating patterncan meet a person’s nutrient needs within theircalorie needs and provide substantial health benefits.The USDA Food Patterns and the DASH Eating Planapply these Dietary Guidelines recommendationsand provide flexible templates for making healthytaBle 5-3. average daily amounts in the Protein foods group in the usda food Patternat the 2,000 calorie level and its vegetarian adaptationsfood category usda food Pattern lacto-ovo adaptation vegan adaptationMeats (e.g., beef, pork, lamb) 1.8 oz-eq a 0 oz-eq 0 oz-eqPoultry (e.g., chicken, turkey) 1.5 oz-eq 0 oz-eq 0 oz-eqSeafood 1.2 oz-eq 0 oz-eq 0 oz-eqEggs 0.4 oz-eq 0.6 oz-eq 0 oz-eqBeans and peas b N/A 1.4 oz-eq 1.9 oz-eqProcessed soy products
choices within and among various food groups. Theyinclude recommended amounts from all food groups,targets for total calorie intake and limits on caloriesfrom solid fats and added sugars. Individuals can useor adapt these healthy eating patterns to suit theirpersonal and cultural preferences.An overall healthy eating pattern also needs toaccount for all foods and beverages consumed,whether at home or away from home. Beverages arecurrently a major source of calories, and many do notprovide essential nutrients. Therefore, water or othercalorie-free beverages, along with fat-free or low-fatmilk and 100% fruit juice, are recommended to meettotal water needs.Because a healthy eating pattern provides for mostor all nutrient needs, dietary supplements are recommendedonly for specific population subgroups or inspecific situations. A healthy eating pattern needsto not only promote health and help to decrease therisk of chronic diseases, but it also should preventfoodborne illness, so food safety recommendationsneed to be followed.DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Five54
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