Most americans should increase their consumption of

Average cholesterol intake by women is mg per day. Dietary cholesterol has been shown to raise blood LDL cholesterol levels in some individuals. However, this effect is reduced when saturated fatty acid intake is low, and the potential negative effects of dietary cholesterol are relatively small compared to those of saturated and trans fatty acids.

Moderate evidence shows a relationship between higher intake of cholesterol and higher risk of cardiovascular disease. Independent of other dietary factors, evidence suggests that one egg i. Consuming less than mg per day of cholesterol can help maintain normal blood cholesterol levels.

Consuming less than mg per day can further help individuals at high risk of cardiovascular disease. Figure 4. Foods and beverages consumed were divided into 97 categories and ranked according to the saturated fat contribution to the diet.

Sources of saturated fat in the diets of the U. Risk Factor Monitoring and Methods. Cancer Control and Population Sciences. As noted previously, fats contain a mixture of different fatty acids, and much research has been conducted on the association between the intake of saturated and trans fatty acids and the risk of chronic disease, especially cardiovascular disease.

Common solid fats include butter, beef fat tallow, suet , chicken fat, pork fat lard , stick margarine, and shortening. The fat in fluid milk also is considered to be solid fat; milk fat butter is solid at room temperature but is suspended in fluid milk by the process of homogenization. Although saturated and trans fatty acids are components of many foods, solid fats are foods themselves or ingredients e. The purpose for discussing solid fats in addition to saturated and trans fatty acids is that, apart from the effects of saturated and trans fatty acids on cardiovascular disease risk, solid fats are abundant in the diets of Americans and contribute significantly to excess calorie intake.

Solid fats contribute an average of 19 percent of the total calories in American diets, but few essential nutrients and no dietary fiber. In addition to being a major contributor of solid fats, moderate evidence suggests an association between the increased intake of processed meats e. Reducing these sources of excess solid fats in the diet will result in reduced intake of saturated fatty acids, trans fatty acids, and calories.

Foods and beverages consumed were divided into 97 categories and ranked according to solid fat contribution to the diet. Sources of solid fats in the diets of U. Sugars are found naturally in fruits fructose and fluid milk and milk products lactose. The majority of sugars in typical American diets are sugars added to foods during processing, preparation, or at the table.

They also are added to foods for preservation purposes and to provide functional attributes, such as viscosity, texture, body, and browning capacity. In contrast, many foods that contain added sugars often supply calories, but few or no essential nutrients and no dietary fiber. Both naturally occurring sugars and added sugars increase the risk of dental caries. Added sugars contribute an average of 16 percent of the total calories in American diets.

Added sugars include high fructose corn syrup, white sugar, brown sugar, corn syrup, corn syrup solids, raw sugar, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose, and crystal dextrose.

Reducing the consumption of these sources of added sugars will lower the calorie content of the diet, without compromising its nutrient adequacy. Sweetened foods and beverages can be replaced with those that have no or are low in added sugars. For example, sweetened beverages can be replaced with water and unsweetened beverages. Solid fats and added sugars are consumed in excessive amounts, and their intake should be limited. Together, they contribute a substantial portion of the calories consumed by Americans—35 percent on average, or nearly calories per day—without contributing importantly to overall nutrient adequacy of the diet.

Moreover, they have implications for weight management. Foods containing solid fats and added sugars are no more likely to contribute to weight gain than any other source of calories in an eating pattern that is within calorie limits.

For most people, no more than about 5 to 15 percent of calories from solid fats and added sugars can be reasonably accommodated in the USDA Food Patterns, which are designed to meet nutrient needs within calorie limits. Reducing the consumption of solid fats and added sugars allows for increased intake of nutrient-dense foods without exceeding overall calorie needs.

Because solid fats and added sugars are added to foods and beverages by manufacturers and by consumers at home, Americans can reduce their consumption of these food components in a variety of ways:.

Foods and beverages consumed were divided into 97 categories and ranked according to added sugars contribution to the diet. The Nutrition Facts label provides information on the amount of calories; beneficial nutrients, such as dietary fiber and calcium; as well as the amount of certain food components that should be limited in the diet, including saturated fat, trans fat, cholesterol, and sodium.

The ingredients list can be used to find out whether a food or beverage contains solid fats, added sugars, whole grains, and refined grains. The refining of whole grains involves a process that results in the loss of vitamins, minerals, and dietary fiber. Most refined grains are enriched with iron, thiamin, riboflavin, niacin, and folic acid before being further used as ingredients in foods. This returns some, but not all, of the vitamins and minerals that were removed during the refining process.

Unlike solid fats and added sugars, enriched refined grain products have a positive role in providing some vitamins and minerals. However, when consumed beyond recommended levels, they commonly provide excess calories, especially because many refined grain products also are high in solid fats and added sugars e.

On average, Americans consume 6. Refined grains should be replaced with whole grains, such that at least half of all grains eaten are whole grains. Foods and beverages consumed were divided into 97 categories and ranked according to refined grain contribution to the diet. Also includes nachos, quesadillas, and other Mexican mixed dishes. Sources of refined grains in the diets of the U.

In the United States, approximately 50 percent of adults are current regular drinkers and 14 percent are current infrequent drinkers. An estimated 9 percent of men consume an average of more than two drinks per day and 4 percent of women consume an average of more than one drink per day.

Of those who drink, about 29 percent of U. This results in about 1. The consumption of alcohol can have beneficial or harmful effects, depending on the amount consumed, age, and other characteristics of the person consuming the alcohol. Alcohol consumption may have beneficial effects when consumed in moderation. Strong evidence from observational studies has shown that moderate alcohol consumption is associated with a lower risk of cardiovascular disease.

Moderate alcohol consumption also is associated with reduced risk of all-cause mortality among middle-aged and older adults and may help to keep cognitive function intact with age. However, it is not recommended that anyone begin drinking or drink more frequently on the basis of potential health benefits because moderate alcohol intake also is associated with increased risk of breast cancer, violence, drowning, and injuries from falls and motor vehicle crashes.

Because of the substantial evidence clearly demonstrating the health benefits of breastfeeding, occasionally consuming an alcoholic drink does not warrant stopping breastfeeding. However, breastfeeding women should be very cautious about drinking alcohol, if they choose to drink at all. Alternatively, she may express breast milk before consuming the drink and feed the expressed milk to her infant later. Excessive i. Excessive drinking increases the risk of cirrhosis of the liver, hypertension, stroke, type 2 diabetes, cancer of the upper gastrointestinal tract and colon, injury, and violence.

Excessive drinking over time is associated with increased body weight and can impair short- and long-term cognitive function.

For the growing percentage of the population with elevated blood pressure, reducing alcohol intake can effectively lower blood pressure, although this is most effective when paired with changes in diet and physical activity patterns. Excessive alcohol consumption is responsible for an average of 79, deaths in the United States each year.

More than half of these deaths are due to binge drinking. Binge drinking also is associated with a wide range of other health and social problems, including sexually transmitted diseases, unintended pregnancy, and violent crime. Moderate alcohol consumption is defined as up to 1 drink per day for women and up to 2 drinks per day for men.

All Americans should avoid unhealthy weight gain, and those whose weight is too high may also need to lose weight. Diet and body weight are related to health status. Good nutrition is important to the growth and development of children. A healthful diet also helps Americans reduce their risks for many health conditions, 1 including:.

Diet reflects the variety of foods and beverages consumed over time and in settings such as worksites, schools, restaurants, and the home. Interventions to support a healthier diet can help ensure that:. Demographic characteristics of those with a more healthful diet vary with the nutrient or food studied. However, most Americans need to improve some aspect of their diet. Access to and availability of healthier foods can help people follow healthful diets.

The places where people eat appear to influence their diet. For example, foods eaten away from home often have more calories and are of lower nutritional quality than foods prepared at home.

Because weight is influenced by energy calories consumed and expended, interventions to improve weight can support changes in diet or physical activity. They can be delivered in multiple settings, including health care settings, 2, 14, 15, 16 worksites, 17 or schools. The social and physical factors affecting diet and physical activity see Physical Activity topic area may also have an impact on weight. Obesity is a problem throughout the population. However, among adults, the prevalence is highest for middle-aged people and for non-Hispanic black and Mexican American women.

As new and innovative policy and environmental interventions to support diet and physical activity are implemented, it will be important to identify which are most effective. A better understanding of how to prevent unhealthy weight gain is also needed. Dietary guidelines for Americans, Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults: The evidence report.

Obesity: Preventing and managing the global epidemic. Geneva: WHO; Health consequences of obesity in youth: Childhood predictors of adult disease. Risks and consequences of childhood and adolescent obesity. Int J Obes. Diet quality of low-income and higher-income Americans in —04 as measured by the Healthy Eating Index, Nutrition Insight, December, no. Ideally, they are in forms that retain naturally occurring components such as dietary fiber. All vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas legumes , and nuts and seeds that are prepared without added solid fats, sugars, starches, and sodium are nutrient-dense.

Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, garbanzo beans chickpeas , lima beans, black-eyed peas, split peas, and lentils. Beans and peas are excellent sources of protein. They also provide other nutrients, such as iron and zinc, similar to seafood, meat, and poultry.

They are excellent sources of dietary fiber and nutrients such as potassium and folate, which also are found in other vegetables.

Because of their high nutrient content, beans and peas may be considered both as a vegetable and as a protein food. Individuals can count beans and peas as either a vegetable or a protein food.

Green beans are grouped with other vegetables such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods. Sweetened juice products with minimal juice content, such as juice drinks, are considered sugar-sweetened beverages rather than fruit juice.

Three reasons support the recommendation for Americans to eat more vegetables and fruits. First, most vegetables and fruits are major contributors of a number of nutrients that are underconsumed in the United States, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. Second, consumption of vegetables and fruits is associated with reduced risk of many chronic diseases. Some vegetables and fruits may be protective against certain types of cancer. Third, most vegetables and fruits, when prepared without added fats or sugars, are relatively low in calories.

Eating them instead of higher calorie foods can help adults and children achieve and maintain a healthy weight. Very few Americans consume the amounts of vegetables recommended as part of healthy eating patterns. See Chapter 5 for specific information and recommendations. For almost all Americans ages 2 years and older, usual intake falls below amounts recommended. Similarly, although most Americans 2 to 3 years of age consume recommended amounts of total fruits, Americans ages 4 years and older do not.

Children ages 2 to 18 years and adults ages 19 to 30 years consume more than half of their fruit intake as juice. The majority of the fruit recommended should come from whole fruits, including fresh, canned, frozen, and dried forms, rather than from juice. In the U. Although Americans generally eat enough total grains, most of the grains consumed are refined grains rather than whole grains. Some refined grain foods also are high in solid fats and added sugars.

Whole grains include the entire grain seed, usually called the kernel. The kernel consists of three components—the bran, germ, and endosperm. Whole grains are consumed either as a single food e. Some examples of whole-grain ingredients include buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, whole-grain barley, whole rye, and whole wheat. Refined grains have been milled to remove the bran and germ from the grain. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

Enriched grains are grain products with B vitamins thiamin, riboflavin, niacin, folic acid and iron added. Most refined-grain products are enriched.

Whole grains are a source of nutrients such as iron, magnesium, selenium, B vitamins, and dietary fiber. Whole grains vary in their dietary fiber content. Moderate evidence indicates that whole-grain intake may reduce the risk of cardiovascular disease and is associated with a lower body weight. Limited evidence also shows that consuming whole grains is associated with a reduced incidence of type 2 diabetes. Consuming enough whole grains helps meet nutrient needs. Choosing whole grains that are higher in dietary fiber has additional health benefits.

At least half of recommended total grain intake should be whole grains. Less than 5 percent of Americans consume the minimum recommended amount of whole grains, which for many is about 3 ounce-equivalents62 per day. On average, Americans eat less than 1 ounce-equivalent of whole grains per day. Americans should aim to replace many refined-grain foods with whole-grain foods that are in their nutrient-dense forms to keep total calorie intake within limits.

When refined grains are eaten, they should be enriched. Individuals may choose to consume more than half of their grains as whole grains. To ensure nutrient adequacy, individuals who consume all of their grains as whole grains should include some that have been fortified with folic acid, such as some ready-to-eat whole-grain cereals.

This is particularly important for women who are capable of becoming pregnant. The figure uses an example for a person whose recommendation is 6 ounces. Partly whole-grain products depicted are those that contribute substantially to whole-grain intake.

The recommendation to consume at least half of total grains as whole grains can be met in a number of ways Figure 1. The relative amount of grain in the food can be inferred by the placement of the grain in the ingredients list.

The whole grain should be the first ingredient or the second ingredient, after water. For foods with multiple whole-grain ingredients, they should appear near the beginning of the ingredients list. Many grain foods contain both whole grains and refined grains.

These foods also can help people meet the whole grain recommendation, especially if a considerable proportion of the grain ingredients is whole grains. For example, foods with at least 51 percent of the total weight as whole-grain ingredients contain a substantial amount of whole grains.

Another example is foods with at least 8 grams of whole grains per ounce-equivalent. This information may help people identify food choices that have a substantial amount of whole grains. Milk and milk products contribute many nutrients, such as calcium, vitamin D for products fortified with vitamin D , and potassium, to the diet.

Moderate evidence shows that intake of milk and milk products is linked to improved bone health, especially in children and adolescents.

Moderate evidence also indicates that intake of milk and milk products is associated with a reduced risk of cardiovascular disease and type 2 diabetes and with lower blood pressure in adults. Intake of milk and milk products, including fortified soy beverages, is less than recommended amounts for most adults, children and adolescents ages 4 to 18 years, and many children ages 2 to 3 years.

In general, intake is lower for females than for males and declines with age. Almost half of the milk and milk product intake in the United States comes from cheese, little of which is consumed in a lower-fat form. Choosing fat-free or low-fat milk and milk products provides the same nutrients with less solid fat and thus fewer calories. In addition, selecting more of milk group intake as fat-free or low-fat fluid milk or yogurt rather than as cheese can increase intake of potassium, vitamin A, and vitamin D and decrease intake of sodium, cholesterol, and saturated fatty acids.

It is especially important to establish the habit of drinking milk in young children, as those who consume milk at an early age are more likely to do so as adults. For individuals who are lactose-intolerant, low-lactose and lactose-free milk products are available. Those who do not consume milk or milk products should consume foods that provide the range of nutrients generally obtained from the milk group, including protein, calcium, potassium, magnesium, vitamin D, and vitamin A.

Soy beverages fortified with calcium and vitamins A and D are considered part of the milk and milk products group because they are similar to milk both nutritionally66 and in their use in meals. Protein foods include seafood, meat, poultry, eggs, beans and peas, soy products, nuts, and seeds.