Surgeon General Guidelines For Diet & Exercise

The Office of the Surgeon General of the United States recommends that all Americans reach and maintain their healthy weight through a combination of healthy eating habits and regular exercise. It endorses the "Dietary Guidelines for Americans" plan, which encourages you to focus on fruits, vegetables, whole grains and milk products while participating in regular aerobic and resistance training exercises. The Dietary Guidelines from 2005 remain the current nutritional guidance until the 2010 Dietary Guidelines are released.

Fruits and Vegetables

According to the guidelines, you should consume approximately 4 1/2 cups of fruits and vegetables each day, depending on the amount of calories you need. The guidelines encourage you to choose a variety of fruits and vegetables to make sure you get the different nutrients found in various types of each.

Whole Grains

Whole grains are a good source of fiber, vitamins, minerals and other important nutrients. Whole-grain foods include whole wheat bread, brown rice, whole wheat pasta and oatmeal, and others can be located by reading food labels. The word "whole" or "whole grain" should appear before the grain's name, and it should be the first ingredient listed. At least half of your grain servings should be whole grains.

Milk

The United States Department of Agriculture's "MyPyramid" program reports that milk and milk products can increase bone health, especially in children. The Dietary Guidelines recommend you choose low-fat milk and milk products to gain the nutrients these foods provide while helping you stay within your calorie needs.

Aerobic Exercise

The Surgeon General recommends being physically active to help balance the calories you consume. To gain the health benefits associated with exercise, the Surgeon General recommends at least 30 minutes of moderate-intensity activity on most days of the week for adults and 60 minutes for children. You are also encouraged to replace sedentary activities with activities that require more movement. Choose types of aerobic exercise that you enjoy to help you exercise consistently.

Resistance Training

Resistance training, such as weight lifting and resistance band workouts, can improve your muscle strength and help prevent against some chronic diseases. Regular resistance training can also help you control your weight, improve symptoms of depression and improve bone health, according to the Centers for Disease Control and Prevention. The Dietary Guidelines and the Surgeon General recommend doing resistance training exercises at least two times each week.