Dietary Guidelines for Americans

Overview of Dietary Guidelines

The Dietary Guidelines for Americans (DGA) provide science-based advice for making food choices that promote health and prevent chronic disease. These guidelines are updated every 5 years and include recommendations for physical activity as well as nutrition.

• Healthy dietary patterns should be followed at every life stage.

• Guidelines are adaptable to individual preferences, cultural traditions, and budget.

• Recommendations include meeting food group needs while staying within calorie limits.

Age-Based Calorie Recommendations

Calorie needs vary by age, sex, and activity level. The following table summarizes recommended daily calorie intake:

Key Principles

• Follow a healthy dietary pattern at every life stage.

• Customize and enjoy nutrient-dense foods and beverages to reflect personal preferences, cultural traditions, and budgetary considerations.

• Meet food group needs with nutrient-dense foods and beverages, while staying within calorie limits.

• Limit foods and beverages high in added sugars, saturated fats, sodium, and alcohol.

Limits for Certain Nutrients

MyPlate Food Guidance System

Introduction to MyPlate

MyPlate is a visual tool developed by the USDA to help Americans apply the food patterns recommended in the Dietary Guidelines. It illustrates the five food groups and encourages balanced meals.

• Divide your plate into Fruits, Vegetables, Grains, Protein, and Dairy.

• Make half your plate fruits and vegetables.

• Choose whole grains for at least half your grain intake.

• Vary your protein sources, including seafood, lean meats, and plant-based proteins.

• Switch to low-fat or fat-free dairy options.

• Drink water instead of sugary drinks.

Applying MyPlate Principles

• Every bite counts—avoid oversized portions.

• Make at least half your grains whole grains.

• Choose water over sugary drinks.

• Include a variety of protein sources.

Food Group Classifications

Main Food Groups

Examples and Applications

• Example: To reduce saturated fat intake, choose lean meats and low-fat dairy products.

• Example: To increase fruit and vegetable intake, fill half your plate with these foods at each meal.

• Example: For a balanced meal, include a serving from each food group and limit added sugars and sodium.

Key Terms and Definitions

• Nutrient-dense foods: Foods that provide vitamins, minerals, and other beneficial substances with relatively few calories.

• Added sugars: Sugars and syrups added to foods during processing or preparation.

• Saturated fats: Fats that are solid at room temperature, found in animal products and some plant oils.

• Calorie: A unit of energy; used to measure the energy content of foods and beverages.

Equations and Calculations

• Calculating Percentage of Calories from Nutrients:

Summary Table: Dietary Guidelines vs. MyPlate

Additional info: The notes include both conceptual explanations and application questions, making them suitable for exam preparation in a Personal Health college course.