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Consume a variety of nutrient-dense foods and
beverages within and among the basic food groups while choosing
foods that limit the intake of saturated and trans fats,
cholesterol, added sugars, salt, and alcohol.
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Meet recommended intakes within energy needs
by adopting a balanced eating pattern, such as the U.S. Department
of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop
Hypertension (DASH) Eating Plan.
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WEIGHT MANAGEMENT
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To maintain body weight in a healthy range,
balance calories from foods and beverages with calories expended.
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To prevent gradual weight gain over time, make
small decreases in food and beverage calories and increase physical
activity.
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PHYSICAL ACTIVITY
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Engage in regular physical activity and reduce
sedentary activities to promote health, psychological well-being,
and a healthy body weight.
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To reduce the risk of chronic disease in
adulthood: Engage in at least 30 minutes of moderate-intensity
physical activity, above usual activity, at work or home on most
days of the week.
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For most people, greater health benefits can
be obtained by engaging in physical activity of more vigorous
intensity or longer duration.
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To help manage body weight and prevent
gradual, unhealthy body weight gain in adulthood: Engage in
approximately 60 minutes of moderate- to vigorous-intensity
activity on most days of the week while not exceeding caloric
intake requirements.
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To sustain weight loss in adulthood:
Participate in at least 60 to 90 minutes of daily
moderate-intensity physical activity while not exceeding caloric
intake requirements. Some people may need to consult with a
healthcare provider before participating in this level of
activity.
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Achieve physical fitness by including
cardiovascular conditioning, stretching exercises for flexibility,
and resistance exercises or calisthenics for muscle strength and
endurance.
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FOOD GROUPS TO ENCOURAGE
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Consume a sufficient amount of fruits and
vegetables while staying within energy needs. Two cups of fruit and
2˝ cups of vegetables per day are recommended for a reference
2,000-calorie intake, with higher or lower amounts depending on the
calorie level.
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Choose a variety of fruits and vegetables each
day. In particular, select from all five vegetable subgroups (dark
green, orange, legumes, starchy vegetables, and other vegetables)
several times a week.
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Consume 3 or more ounce-equivalents of
whole-grain products per day, with the rest of the recommended
grains coming from enriched or whole-grain products. In general, at
least half the grains should come from whole grains.
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Consume 3 cups per day of fat-free or low-fat milk or equivalent
milk products.
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FATS
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Consume less than 10 percent of calories from
saturated fatty acids and less than 300 mg/day of cholesterol, and
keep trans fatty acid consumption as low as possible.
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Keep total fat intake between 20 to 35 percent
of calories, with most fats coming from sources of polyunsaturated
and monounsaturated fatty acids, such as fish, nuts, and vegetable
oils.
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When selecting and preparing meat, poultry,
dry beans, and milk or milk products, make choices that are lean,
low-fat, or fat-free.
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Limit intake of fats and oils high in
saturated and/or trans fatty acids, and choose products low
in such fats and oils.
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CARBOHYDRATES
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Choose fiber-rich fruits, vegetables, and
whole grains often.
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Choose and prepare foods and beverages with
little added sugars or caloric sweeteners, such as amounts suggested
by the USDA Food Guide and the DASH Eating Plan.
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Reduce the incidence of dental caries by
practicing good oral hygiene and consuming sugar- and
starch-containing foods and beverages less frequently.
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SODIUM AND POTASSIUM
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Consume less than 2,300 mg (approximately 1
teaspoon of salt) of sodium per day.
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Choose and prepare foods with little salt. At
the same time, consume potassium-rich foods, such as fruits and
vegetables.
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ALCOHOLIC BEVERAGES
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Those who choose to drink alcoholic beverages
should do so sensibly and in moderation—defined as the consumption
of up to one drink per day for women and up to two drinks per day
for men.
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Alcoholic beverages should not be consumed by
some individuals, including those who cannot restrict their alcohol
intake, women of childbearing age who may become pregnant, pregnant
and lactating women, children and adolescents, individuals taking
medications that can interact with alcohol, and those with specific
medical conditions.
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Alcoholic beverages should be avoided by
individuals engaging in activities that require attention, skill, or
coordination, such as driving or operating machinery.
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FOOD SAFETY
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To avoid microbial foodborne illness:
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Clean hands, food contact surfaces, and
fruits and vegetables. Meat and poultry should not be washed or
rinsed.
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Separate raw, cooked, and ready-to-eat foods
while shopping, preparing, or storing foods.
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Cook foods to a safe temperature to kill
microorganisms.
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Chill (refrigerate) perishable food promptly
and defrost foods properly.
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Avoid raw (unpasteurized) milk or any
products made from unpasteurized milk, raw or partially cooked
eggs or foods containing raw eggs, raw or undercooked meat and
poultry, unpasteurized juices, and raw sprouts.
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