Since the first edition released in 1980, the "Dietary Guidelines for Americans" published by the U.S. Department of Agriculture serves as a complete nutrition health guide. These guidelines strive to improve overall health by promoting healthy eating habits. With chronic diseases on the rise and obesity rates rising, the newest "Dietary Guidelines for Americans 2010" uses the most up to date scientific information to provide recommendations on the amounts and types of nutrients to consume.
Macronutrient Intake
The total number of calories you should consume each day depends upon your age, gender, weight, height and level of physical activity. In general, adult women should consume between 1,600 and 2,400 calories per day. Adult men need between 2,000 and 3,000 calories per day. Calories comprise three macronutrients: carbohydrates, proteins and fat. Carbohydrates and protein each provide 4 calories per gram while fat contains 9 calories per gram. The Institute of Medicine provides the acceptable macronutrient distribution range for each energy source. On a daily basis 45 to 65 percent of your calories should come from carbohydrates, 20 to 35 percent from fat and 10 to 35 percent from protein. The Dietary Guidelines for American stresses the importance of consuming the appropriate macronutrient proportions to maintain healthy weight and allow for adequate nutrient intake.
Fiber
Plant foods contain dietary fiber, the portion of the plant that cannot be broken down during digestion. Because the body cannot break it down, foods with fiber make you feel full longer. Fiber therefore helps to manage your weight because it reduces the desire to consume more food. Fiber also helps lower blood cholesterol levels, which reduces your risk for heart disease. On average, adults in the United States consume about 14 g of fiber per day, according to the Colorado State University Extension. The falls short of the daily recommended value of 14 g per 1,000 calories consumed. This recommendation works out to an average of 25 g for women and 38 g for men per day. The Dietary Guidelines for Americans includes dietary fiber as one of the nutrients to increase in your diet.
Vitamins
Essential vitamins are the organic substances found in food that the body cannot produce. You need 13 essential vitamins to support normal daily functions for growth and development. Vitamins that dissolve in water, known as water-soluble vitamins, include the B vitamins of thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, folate and vitamin B-12 and vitamin C. The other four vitamins, vitamin A, D, E and K, are fat-soluble which means they require fat for absorption and the body can store some amounts in the fat cells or liver. The "Dietary Guidelines for Americans" indicates the importance of meeting the daily needs of vitamin D, the vitamin necessary for the absorption of calcium, folate, necessary to prevent neurological birth defects in infants and vitamin B-12, which supports the production of healthy red blood cells.
Minerals
Essential minerals are the inorganic substances, also called elements, important for life. Although the body needs many different minerals, the dietary guidelines stresses the importance of some that can cause problems when consumed in excess or deficiency. While most people consume too much sodium, usually in the form of sodium chloride or table salt, most fail to intake enough potassium, the mineral that helps diminish the effect of too much sodium, therefore lowering blood pressure. Calcium not only builds strong bones and teeth but also plays a vital role in maintaining a rhythmic heartbeat. Your body needs iron to produce hemoglobin, the protein in red blood cells responsible for carrying the oxygen, but many fail to intake the recommended amounts. Eating a balanced diet full of whole grains, fruits, vegetables and low-fat dairy products helps you to meet your nutrient needs within a healthy calorie intake.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010 -- Chapter 1; February 2011
- Institute of Medicine: Dietary Reference Intakes -- Macronutrients; 2005
- Colorado State University Extension: Dietary Fiber; Andersen et. al; December 2010
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010 -- Chapter 4; February 2011
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