DAILY DIABETES MEAL PLANNING GUIDE. • Increase your intake of nutrient-dense foods, such as fruits, vegetables, whole grains, low-fat dairy and protein. Food and Nutrition Forms. Wallet-sized Portion Guide Card. Nutrition Log. Detailed Daily Food Intake Record. Charts, and other printables.

• Meal Consumption Charting Guide
• Meal Consumption Charting Guidelines

To enjoy the benefits of eating fish while minimizing exposure to mercury, you should:. Eat mainly types of fish low in mercury, and. Limit your consumption of types of fish with typically higher levels of mercury. Fish are important in a healthy diet.

They are a lean, low-calorie source of protein. However, some fish may contain mercury or other harmful chemicals at sufficiently high levels to be a concern. Federal, state and local governments issue fish consumption advisories when fish are unsafe to eat. The advisories may suggest that people avoid eating certain kinds or certain amounts of fish. Some advisories apply to specific water types (like specific lakes).

The typical eating patterns currently consumed by many in the United States do not align with the Dietary Guidelines. Figure 2-1 bar chart - chart description provided below. They also provide examples of foods commonly consumed.

Some may focus on groups of particularly sensitive people (e.g., women of childbearing age). Some advisories include notices of 'no restriction' to tell us that certain fish are safe to eat. The degree of exposure to mercury depends on both the amount and the type of fish eaten.

If you are concerned for your health or your family's as a result of a potential exposure to mercury, get in touch with your health care provider. She will be able to tell you if the degree of mercury exposure is a concern, and what to do about it. Resources for Avoiding Mercury in Fish and Shellfish.

Figure 2-3 is a series of charts depicting the average daily intake of each food group compared to the recommended intake range. With a few exceptions, males and females across age groups have intakes of vegetables, fruits, and dairy that are below the recommendations, and intakes of total grains and protein foods that are close to the recommendations. Vegetables group: The average vegetable intake in cup-equivalents is compared to the recommended intake range for males and females in a series of age groups.

Males: ages 1 to 3: average 0.7, recommended 1.0–1.5; ages 4 to 8: average 0.8, recommended 1.5–2.5; ages 9 to 13: average 1.1, recommended 2.0–3.0; ages 14 to 18: average 1.3, recommended 2.5–4.0; ages 19 to 30: average 1.7, recommended 3.0–4.0; ages 31 to 50: average 1.9, recommended 3.0–4.0; ages 51 to 70: average 1.9, recommended 2.5–3.5; ages 71+: average 1.7, recommended 2.5–3.5. Females: ages 1 to 3: average 0.7, recommended 1.0–1.5; ages 4 to 8: average 0.8, recommended 1.5–2.5; ages 9 to 13: average 1.0, recommended 1.5–3.0; ages 14 to 18: average 1.1, recommended 2.5–3.0; ages 19 to 30: average 1.4, recommended 2.5–3.0; ages 31 to 50: average 1.6, recommended 2.5–3.0; ages 51 to 70: average 1.8, recommended 2.0–3.0; ages 71+: average 1.5, recommended 2.0–3.0.

Fruits group: The average fruit intake in cup-equivalents is compared to the recommended intake range for males and females in a series of age groups. Males: ages 1 to 3: average 1.5, recommended 1.0–1.5; ages 4 to 8: average 1.2, recommended 1.0–2.0; ages 9 to 13: average 1.1, recommended 1.5–2.0; ages 14 to 18: average 1.0, recommended 2.0–2.5; ages 19 to 30: average 0.9, recommended 2.0–2.5; ages 31 to 50: average 0.9, recommended 2.0–2.5; ages 51 to 70: average 1.2, recommended 2.0–2.5; ages 71+: average 1.4, recommended 2.0–2.5. Females: ages 1 to 3: average 1.5, recommended 1.0–1.5; ages 4 to 8: average 1.2, recommended 1.0–1.5; ages 9 to 13: average 1.1, recommended 1.5–2.0; ages 14 to 18: average 0.8, recommended 1.5–2.0; ages 19 to 30: average 0.9, recommended 1.5–2.0; ages 31 to 50: average 0.9, recommended 1.5–2.0; ages 51 to 70: average 1.2, recommended 1.5–2.0; ages 71+: average 1.3, recommended 1.5–2.0.

Total grains group: The average total grains intake in ounce-equivalents is compared to the recommended intake range for males and females in a series of age groups. Males: ages 1 to 3: average 4.1, recommended 3.0–5.0; ages 4 to 8: average 6.1, recommended 4.0–6.0; ages 9 to 13: average 7.3, recommended 5.0–9.0; ages 14 to 18: average 8.2, recommended 6.0–10.0; ages 19 to 30: average 8.1, recommended 8.0–10.0; ages 31 to 50: average 7.8, recommended 7.0–10.0; ages 51 to 70: average 6.9, recommended 6.0–10.0; ages 71+: average 6.0, recommended 6.0–10.0. Females: ages 1 to 3: average 3.7, recommended 3.0–5.0; ages 4 to 8: average 5.6, recommended 4.0–6.0; ages 9 to 13: average 6.5, recommended 5.0–7.0; ages 14 to 18: average 6.1, recommended 6.0–8.0; ages 19 to 30: average 5.9, recommended 6.0–8.0; ages 31 to 50: average 5.5, recommended 6.0–7.0; ages 51 to 70: average 5.1, recommended 5.0–7.0; ages 71+: average 4.9, recommended 5.0–7.0. Dairy group: The average dairy intake in cup-equivalents is compared to the recommended intake range for males and females in a series of age groups. Males: ages 1 to 3: average 2.5, recommended 2.0–2.5; ages 4 to 8: average 2.2, recommended 2.5–3.0; ages 9 to 13: average 2.4, recommended 2.9–3.1; ages 14 to 18: average 2.5, recommended 2.9-3.1; ages 19 to 30: average 1.9, recommended 2.9-3.1; ages 31 to 50: average 1.8, recommended 2.9-3.1; ages 51 to 70: average 1.7, recommended 2.9-3.1; ages 71+: average 1.6, recommended 2.9-3.1. Females: ages 1 to 3: average 2.4, recommended 2.0–2.5; ages 4 to 8: average 2.1, recommended 2.5–3.0; ages 9 to 13: average 2.0, recommended 2.9–3.1; ages 14 to 18: average 1.6, recommended 2.9-3.1; ages 19 to 30: average 1.5, recommended 2.9-3.1; ages 31 to 50: average 1.4, recommended 2.9-3.1; ages 51 to 70: average 1.4, recommended 2.9-3.1; ages 71+: average 1.3, recommended 2.9-3.1. Protein foods group: The average protein foods intake in ounce-equivalents is compared to the recommended intake range for males and females in a series of age groups.

Males: ages 1 to 3: average 2.8, recommended 2.0–4.0; ages 4 to 8: average 3.7, recommended 3.0–5.5; ages 9 to 13: average 5.0, recommended 5.0–6.5; ages 14 to 18: average 6.0, recommended 5.5–7.0; ages 19 to 30: average 7.4, recommended 6.5–7.0; ages 31 to 50: average 8.0, recommended 6.0–7.0; ages 51 to 70: average 7.3, recommended 5.5–7.0; ages 71+: average 5.7, recommended 5.5–7.0. Females: ages 1 to 3: average 2.6, recommended 2.0–4.0; ages 4 to 8: average 3.5, recommended 3.0–5.0; ages 9 to 13: average 4.1, recommended 4.0–6.0; ages 14 to 18: average 4.2, recommended 5.0–6.5; ages 19 to 30: average 4.9, recommended 5.0–6.5; ages 31 to 50: average 5.2, recommended 5.0–6.0; ages 51 to 70: average 5.1, recommended 5.0–6.0; ages 71+: average 4.3, recommended 5.0–6.0. Data Sources: What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group.

Healthy U.S.-Style Food Patterns, which vary based on age, sex, and activity level, for recommended intake ranges. To stay within energy requirements while meeting nutritional needs, food choices in each food group should be in nutrient-dense forms. However, in many food groups, foods as they are typically eaten are not in nutrient-dense forms—they contain additional calories from components such as added sugars, added refined starches, solid fats, or a combination. For example, in the dairy group, nutrient-dense choices such as fat-free milk, plain fat-free yogurt, and low-fat cheese contain an average of about 80 calories per cup-equivalent. In contrast, many dairy products that are typically consumed, such as whole milk, sweetened yogurt, and regular cheese, contain almost 150 calories per cup-equivalent.

Similarly, in the protein foods group, nutrient-dense (lean) choices of meats and poultry contain an average of about 50 calories per ounce-equivalent, but the higher fat choices that are typically consumed contain about 80 to 100 calories per ounce-equivalent. Grains and vegetables also are often consumed in forms that contain additional calories from added sugars or solid fats that are added in processing or preparing the food, rather than in nutrient-dense forms. When typical instead of nutrient-dense choices are made in each food group, individuals consume extra calories when meeting their food group recommendations. Shifting from typical choices to nutrient-dense options is an important principle for maintaining calorie balance in a healthy eating pattern. A related principle, reducing the portion size of foods and beverages that are not in nutrient-dense forms, also can help to maintain calorie balance. Food Groups The following sections describe total current intakes for each of the food groups and for oils, and the leading food categories contributing to this total.

They also describe the shifts in food choices that are needed to meet recommendations and provide strategies that can help individuals make these shifts. Vegetables Current intakes: shows the low average intakes of vegetables across age-sex groups in comparison to recommended intake levels. Vegetable consumption relative to recommendations is lowest among boys ages 9 to 13 years and girls ages 14 to 18 years. Vegetable intakes relative to recommendations are slightly higher during the adult years, but intakes are still below recommendations. In addition, with few exceptions, the U.S. Population does not meet intake recommendations for any of the vegetable subgroups. Figure 2-4 is a series of charts depicting the average weekly intake of each vegetable subgroup in cup-equivalents compared to the recommended intake range for males and females in a series of age groups.

With very few exceptions, males and females in all age groups have intakes below the recommendation in all vegetable subgroups. Values are rounded to one decimal place. Dark Green Vegetables subgroup: The average dark green vegetable intake is compared to the recommended intake range for males and females in a series of age groups.

Males: ages 1 to 3: average 0.3, recommended 0.5–1.0; ages 4 to 8: average 0.4, recommended 1.0–1.5; ages 9 to 13: average 0.4, recommended 1.5–2.5; ages 14 to 18: average 0.4, recommended 1.5–2.5; ages 19 to 30: average 0.5, recommended 2.0–2.5; ages 31 to 50: average 0.8, recommended 2.0–2.5; ages 51 to 70: average 1.1, recommended 1.5–2.5; ages 71+: average 0.8, recommended 1.5–2.5. Females: ages 1 to 3: average 0.2, recommended 0.5–1.0; ages 4 to 8: average 0.4, recommended 1.0–1.5; ages 9 to 13: average 0.4, recommended 1.0–2.0; ages 14 to 18: average 0.5, recommended 1.5–2.0; ages 19 to 30: average 0.8, recommended 1.5–2.0; ages 31 to 50: average 1.0, recommended 1.5–2.0; ages 51 to 70: average 1.3, recommended 1.5–2.0; ages 71+: average 0.9, recommended 1.5–2.0. Red and Orange vegetables subgroup: The average red and orange vegetable intake is compared to the recommended intake range for males and females in a series of age groups.

Males: ages 1 to 3: average 1.5, recommended 2.5–3.0; ages 4 to 8: average 1.8, recommended 3.0–5.5; ages 9 to 13: average 2.1, recommended 4.0–7.0; ages 14 to 18: average 2.6, recommended 5.5–7.5; ages 19 to 30: average 3.2, recommended 6.0–7.5; ages 31 to 50: average 3.3, recommended 6.0–7.5; ages 51 to 70: average 3.0, recommended 5.5–7.0; ages 71+: average 2.9, recommended 5.5–7.0. Females: ages 1 to 3: average 1.4, recommended 2.5–3.0; ages 4 to 8: average 1.8, recommended 3.0–5.5; ages 9 to 13: average 2.0, recommended 3.0–6.0; ages 14 to 18: average 2.2, recommended 5.5–6.0; ages 19 to 30: average 2.6, recommended 5.5–6.0; ages 31 to 50: average 2.6, recommended 5.5–6.0; ages 51 to 70: average 2.8, recommended 4.0–6.0; ages 71+: average 2.5, recommended 4.0–6.0.

Legumes (Beans and Peas) subgroup: The average legume intake is compared to the recommended intake range for males and females in a series of age groups. Males: ages 1 to 3: average 0.4, recommended 0.4–0.6; ages 4 to 8: average 0.4, recommended 0.5–1.5; ages 9 to 13: average 0.5, recommended 1.0–2.5; ages 14 to 18: average 0.6, recommended 1.5–3.0; ages 19 to 30: average 0.9, recommended 2.0–3.0; ages 31 to 50: average 1.1, recommended 2.0–3.0; ages 51 to 70: average 0.8, recommended 1.5–2.5; ages 71+: average 0.8, recommended 1.5–2.5. Females: ages 1 to 3: average 0.4, recommended 0.4–0.6; ages 4 to 8: average 0.4, recommended 0.5–1.5; ages 9 to 13: average 0.5, recommended 0.5–2.0; ages 14 to 18: average 0.4, recommended 1.5–2.0; ages 19 to 30: average 0.6, recommended 1.5–2.0; ages 31 to 50: average 0.7, recommended 1.5–2.0; ages 51 to 70: average 0.6, recommended 1.0–2.0; ages 71+: average 0.5, recommended 1.0–2.0. Starchy vegetables subgroup: The average starchy vegetable intake is compared to the recommended intake range for males and females in a series of age groups. Males: ages 1 to 3: average 1.6, recommended 2.0–3.5; ages 4 to 8: average 2.2, recommended 3.5–5.0; ages 9 to 13: average 2.7, recommended 4.0–7.0; ages 14 to 18: average 3.2, recommended 5.0–8.0; ages 19 to 30: average 3.3, recommended 6.0–8.0; ages 31 to 50: average 3.7, recommended 6.0–8.0; ages 51 to 70: average 3.9, recommended 5.0–7.0; ages 71+: average 3.7, recommended 5.0–7.0.

Females: ages 1 to 3: average 1.5, recommended 2.0–3.5; ages 4 to 8: average 2.2, recommended 3.5–5.0; ages 9 to 13: average 2.7, recommended 3.5–6.0; ages 14 to 18: average 2.5, recommended 5.0–6.0; ages 19 to 30: average 2.7, recommended 5.0–6.0; ages 31 to 50: average 2.9, recommended 5.0–6.0; ages 51 to 70: average 2.9, recommended 4.0–6.0; ages 71+: average 3.0, recommended 4.0–6.0. Other vegetables subgroup: The average other vegetables intake is compared to the recommended intake range for males and females in a series of age groups. Males: ages 1 to 3: average 1.1, recommended 1.5–2.5; ages 4 to 8: average 1.3, recommended 2.5–4.0; ages 9 to 13: average 1.8, recommended 3.5–5.5; ages 14 to 18: average 2.5, recommended 4.0–7.0; ages 19 to 30: average 4.0, recommended 5.0–7.0; ages 31 to 50: average 4.3, recommended 5.0–7.0; ages 51 to 70: average 4.7, recommended 4.0–5.5; ages 71+: average 3.7, recommended 4.0–5.5. Females: ages 1 to 3: average 1.2, recommended 1.5–2.5; ages 4 to 8: average 1.4, recommended 2.5–4.0; ages 9 to 13: average 1.8, recommended 2.5–5.0; ages 14 to 18: average 2.4, recommended 4.0–5.0; ages 19 to 30: average 3.3, recommended 4.0–5.0; ages 31 to 50: average 3.9, recommended 4.0–5.0; ages 51 to 70: average 4.6, recommended 3.5–5.0; ages 71+: average 3.8, recommended 3.5–5.0. Data Sources: What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group. Healthy U.S.-Style Food Patterns, which vary based on age, sex, and activity level, for recommended intake ranges. Potatoes and tomatoes are the most commonly consumed vegetables, accounting for 21 percent and 18 percent of all vegetable consumption, respectively.

Lettuce and onions are the only other vegetables that make up more than 5 percent each of total vegetable group consumption. Lists additional examples of vegetables in each of the subgroups. About 60 percent of all vegetables are eaten as a separate food item, about 30 percent as part of a mixed dish, and the remaining 10 percent as part of snack foods, condiments, and gravies. Vegetables are part of many types of mixed dishes, from burgers, sandwiches, and tacos to pizza, meat stews, pasta dishes, grain-based casseroles, and soups. Shift to consume more vegetables: For most individuals, following a healthy eating pattern would include an increase in total vegetable intake from all vegetable subgroups, in nutrient-dense forms, and an increase in the variety of different vegetables consumed over time (see ). Strategies to increase vegetable intake include choosing more vegetables—from all subgroups—in place of foods high in calories, saturated fats, or sodium such as some meats, poultry, cheeses, and snack foods. One realistic option is to increase the vegetable content of mixed dishes while decreasing the amounts of other food components that are often overconsumed, such as refined grains or meats high in saturated fat and/or sodium.

Other strategies include always choosing a green salad or a vegetable as a side dish and incorporating vegetables into most meals and snacks. Figure 2-5 is a chart that compares the average daily intakes of whole and refined grains in ounce-equivalents to the range of recommended intake for whole grains/limits for refined grains for males and females in a series of age groups. Males and females in all age groups have whole grain intakes below and refined grain intakes above the recommended range. Values are rounded to one decimal place. Figure 2-7 is a chart that compares the average daily intakes of oils and solid fats in grams (g) to the recommended range of oils for males and females in a series of age groups. Only females ages 9 to 13 have an average oils intake within the recommended range; males and females in all other age groups have intakes below the range but not far from recommendations.

Values are rounded to whole numbers. play View Previous View Next Other Dietary Components As described in, in addition to the food groups, other components also should be considered when building healthy eating patterns, including limiting the amounts of added sugars, saturated fats, and sodium consumed. Additionally, for adults who choose to drink alcohol, drinking should not exceed moderate intake, and the calories from alcoholic beverages should be considered within overall calorie limits. The following sections describe total intakes compared to limits for these components, and the leading food categories contributing to this total. Added Sugars Current Intakes: Added sugars account on average for almost 270 calories, or more than 13 percent of calories per day in the U.S.

As shown in, intakes as a percent of calories are particularly high among children, adolescents, and young adults. The major source of added sugars in typical U.S.

Diets is beverages, which include soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters. Beverages account for almost half (47%) of all added sugars consumed by the U.S. Population. The other major source of added sugars is snacks and sweets, which includes grain-based desserts such as cakes, pies, cookies, brownies, doughnuts, sweet rolls, and pastries; dairy desserts such as ice cream, other frozen desserts, and puddings; candies; sugars; jams; syrups; and sweet toppings. Together, these food categories make up more than 75 percent of intake of all added sugars.

Figure 2-9 is a chart that compares the average daily intake of added sugars as a percent of calories to the Dietary Guidelines maximum limit for males and females in a series of age groups. Average intakes of males and females in all age groups are higher than the Dietary Guidelines maximum limit of 10% of calories.

Values are rounded to whole numbers. Males: ages 1 to 3: 11%; ages 4 to 8: 15%; ages 9 to 13: 17%; ages 14 to 18: 17%; ages 19 to 30: 15%; ages 31 to 50: 13%; ages 51 to 70: 12%; ages 71+: 12%. Females: ages 1 to 3: 11%; ages 4 to 8: 15%; ages 9 to 13: 17%; ages 14 to 18: 17%; ages 19 to 30: 16%; ages 31 to 50: 14%; ages 51 to 70: 12%; ages 71+: 12%. Note: The maximum amount of added sugars allowable in a Healthy U.S.-Style Eating Pattern at the 1,200-to-1,800 calorie levels is less than the Dietary Guidelines limit of 10 percent of calories. Patterns at these calorie levels are appropriate for many children and older women who are not physically active. Data Source: What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group.

Figure 2-10 is a pie chart that shows the percentage of added sugars in the diet of the U.S. Population ages 2 years and older that comes from different food categories: Beverages (not milk or 100% fruit juice) 47%; Snacks & Sweets 31%; Grains 8%; Mixed Dishes 6%; Dairy 4%; Condiments, Gravies, Spreads, Salad Dressings 2%; Vegetables 1%; Fruits & Fruit Juice 1%; Protein Foods: 0%.

An inset bar chart expands the Beverages (not milk or 100% fruit juice) category to depict the percentage of added sugars in the diet from different types of beverages: Soft Drinks 25%; Fruit Drinks 11%; Coffee & Tea 7%; Sport & Energy Drinks 3%; Alcoholic Beverages 1%. Together, Soft Drinks, Fruit Drinks, and Sport & Energy Drinks are called Sugar-Sweetened Beverages, which comprise 39% of added sugars.

Data Source: What We Eat in America (WWEIA) Food Category analyses for the 2015 Dietary Guidelines Advisory Committee. Estimates based on day 1 dietary recalls from WWEIA, NHANES 2009-2010.

Shift to reduce added sugars consumption to less than 10 percent of calories per day: Individuals have many potential options for reducing the intake of added sugars. Strategies include choosing beverages with no added sugars, such as water, in place of sugar-sweetened beverages, reducing portions of sugar-sweetened beverages, drinking these beverages less often, and selecting beverages low in added sugars. Low-fat or fat-free milk or 100% fruit or vegetable juice also can be consumed within recommended amounts in place of sugar-sweetened beverages. Additional strategies include limiting or decreasing portion size of grain-based and dairy desserts and sweet snacks and choosing unsweetened or no-sugar-added versions of canned fruit, fruit sauces (e.g., applesauce), and yogurt.

The use of high-intensity sweeteners as a replacement for added sugars is discussed in in the section. Saturated Fats Current intakes: Current average intakes of saturated fats are 11 percent of calories. Only 29 percent of individuals in the United States consume amounts of saturated fats consistent with the limit of less than 10 percent of calories (see ). As shown in, average intakes do not vary widely across age-sex groups. Average intakes for both adult men and adult women are at 10.9 percent, and the average intake for children ranges from 11.1 percent up to 12.6 percent of calories. The mixed dishes food category is the major source of saturated fats in the United States , with 35 percent of all saturated fats coming from mixed dishes, especially those dishes containing cheese, meat, or both.

These include burgers, sandwiches, and tacos; pizza; rice, pasta, and grain dishes; and meat, poultry, and seafood dishes. The other food categories that provide the most saturated fats in current diets are snacks and sweets, protein foods, and dairy products. Figure 2-11 is a chart that compares the average daily intake of saturated fats as a percent of calories to the Dietary Guidelines maximum limit for males and females in a series of age groups. Average intakes of males and females in all age groups are higher than the Dietary Guidelines maximum limit of 10% of calories: Males: ages 1 to 3: 12.1%; ages 4 to 8: 11.4%; ages 9 to 13: 11.3%; ages 14 to 18: 11.3%; ages 19 to 30: 10.2%; ages 31 to 50: 11.0%; ages 51 to 70: 11.2%; ages 71+: 10.8%. Females: ages 1 to 3: 12.6%; ages 4 to 8: 11.5%; ages 9 to 13: 11.4%; ages 14 to 18: 11.1%; ages 19 to 30: 10.7%; ages 31 to 50: 10.8%; ages 51 to 70: 11.0%; ages 71+: 11.0%.

Data Source: What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group. Figure 2-12 is a pie chart that shows the percentage of saturated fats in the diet of the U.S. Population ages 2 years and older that comes from different food categories: Mixed Dishes 35%; Snacks & Sweets 18%; Protein Foods 15%; Dairy 13%; Condiments, Gravies, Spreads, Salad Dressings 7%; Vegetables 7%; Grains 4%; Beverages (not milk or 100% fruit juice) 1%; Fruits & Fruit Juice 0%.

An inset bar chart expands the Mixed Dishes category to depict the percentage of saturated fats in the diet from different types of mixed dishes: Burgers, Sandwiches 19%; Pizza 6%; Rice, Pasta, Grain Dishes 5%; Meat, Poultry, Seafood Dishes 4%; Soups 1%. Data Source: What We Eat in America (WWEIA) Food Category analyses for the 2015 Dietary Guidelines Advisory Committee. Estimates based on day 1 dietary recalls from WWEIA, NHANES 2009-2010. Shift to reduce saturated fats intake to less than 10 percent of calories per day: Individuals should aim to shift food choices from those high in saturated fats to those high in polyunsaturated and monounsaturated fats. Strategies to lower saturated fat intake include reading food labels to choose packaged foods lower in saturated fats and higher in polyunsaturated and monounsaturated fats, choosing lower fat forms of foods and beverages that contain solid fats (e.g., fat-free or low-fat milk instead of 2% or whole milk; low-fat cheese instead of regular cheese; lean rather than fatty cuts of meat), and consuming smaller portions of foods higher in saturated fats or consuming them less often.

One realistic option is to change ingredients in mixed dishes to increase the amounts of vegetables, whole grains, lean meat, and low-fat or fat-free cheese, in place of some of the fatty meat and/or regular cheese in the dish. Additional strategies include preparing foods using oils that are high in polyunsaturated and monounsaturated fats, rather than solid fats, which are high in saturated fats (see ), and using oil-based dressings and spreads on foods instead of those made from solid fats (e.g., butter, stick margarine, cream cheese) (see call-out box). Solid fats are the fats found in meats, poultry, dairy products, hydrogenated vegetable oils, and some tropical oils.

They contain more saturated fatty acids and less mono- and polyunsaturated fatty acids, compared to oils (see ). Solid fats, including the tropical oils, are solid at room temperature. In some foods, such as whole milk, the solid fat (butterfat) is suspended in the fluid milk by the process of homogenization. The purpose of discussing solid fats in addition to saturated fats is that, apart from the effects of saturated fats on cardiovascular disease risk, solid fats are abundant in diets in the United States and contribute substantially to excess calorie intake. Solid fats, consumed as part of foods or added to foods, account for more than 325 calories or more than 16 percent of calories per day, on average, for the U.S. Population but provide few nutrients. Food category sources of solid fats are similar to those for saturated fats: mixed dishes, snacks and sweets, protein foods, and dairy.

Because solid fats are the major source of saturated fats, the strategies for reducing the intake of solid fats parallel the recommendations for reducing saturated fats. These strategies include choosing packaged foods lower in saturated fats; shifting from using solid fats to oils in preparing foods; choosing dressings and spreads that are made from oils rather than solid fats; reducing overall intake of solid fats by choosing lean or low-fat versions of meats, poultry, and dairy products; and consuming smaller portions of foods higher in solid fats or consuming them less often. Sodium Current intakes: As shown in, average intakes of sodium are high across the U.S. Population compared to the Tolerable Upper Intake Levels (ULs).

Average intakes for those ages 1 year and older is 3,440 mg per day. Average intakes are generally higher for men than women. For all adult men, the average intake is 4,240 mg, and for adult women, the average is 2,980 mg per day. Only a small proportion of total sodium intake is from sodium inherent in foods or from salt added in home cooking or at the table. Most sodium consumed in the United States comes from salts added during commercial food processing and preparation. Sodium is found in foods from almost all food categories.

Mixed dishes—including burgers, sandwiches, and tacos; rice, pasta, and grain dishes; pizza; meat, poultry, and seafood dishes; and soups—account for almost half of the sodium consumed in the United States. The foods in many of these categories are often commercially processed or prepared. Figure 2-13 is a chart that compares the average daily sodium intake in milligrams to the Tolerable Upper Intake Levels (UL) for males and females in a series of age groups. Average intakes of males and females in all age groups are higher than the UL. Males: ages 1 to 3: average 2026 mg, UL 1500 mg; ages 4 to 8: average 2710 mg, UL 1900 mg; ages 9 to 13: average 3505 mg, UL 2200 mg; ages 14 to 18: average 4272 mg, UL 2300 mg; ages 19 to 30: average 4477 mg, UL 2300 mg; ages 31-50: average 4517 mg, UL 2300 mg; ages 51-70: average 4015 mg, UL 2300 mg; ages 71+: average 3183 mg, UL 2300 mg. Females: ages 1 to 3: average 2010 mg, UL 1500 mg; ages 4 to 8: average 2576 mg, UL 1900 mg; ages 9 to 13: average 2962 mg, UL 2200 mg; ages 14 to 18: average 3030 mg, UL 2300 mg; ages 19 to 30: average 3115 mg, UL 2300 mg; ages 31-50: average 3109 mg, UL 2300 mg; ages 51-70: average 2917 mg, UL 2300 mg; ages 71+: average 2550 mg, UL 2300 mg.

Data Sources: What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group. Institute of Medicine Dietary Reference Intakes for Tolerable Upper Intake Levels (UL). Figure 2-14 is a pie chart that shows the percentage of sodium in the diet of the U.S. Population ages 2 years and older that comes from different food categories: Mixed Dishes 44%; Protein Foods 14%; Grains 11%; Vegetables 11%; Snacks & Sweets 8%; Dairy 5%; Condiments, Gravies, Spreads, Salad Dressings 5%; Beverages (not milk or 100% fruit juice) 3%; Fruits and Fruit Juice 0%. A inset bar chart expands the Mixed Dishes category to show the percentage of sodium in the diet from different types of mixed dishes: Burgers, Sandwiches 21%; Rice, Pasta, Grain Dishes 7%; Pizza 6%; Meat, Poultry, Seafood Dishes 6%; Soups 4%.

Data Source: What We Eat in America (WWEIA) Food Category analyses for the 2015 Dietary Guidelines Advisory Committee. Estimates based on day 1 dietary recalls from WWEIA, NHANES 2009-2010. Shift food choices to reduce sodium intake: Because sodium is found in so many foods, careful choices are needed in all food groups to reduce intake. Strategies to lower sodium intake include using the Nutrition Facts label to compare sodium content of foods and choosing the product with less sodium and buying low-sodium, reduced sodium, or no-salt-added versions of products when available. Choose fresh, frozen (no sauce or seasoning), or no-salt-added canned vegetables, and fresh poultry, seafood, pork, and lean meat, rather than processed meat and poultry. Additional strategies include eating at home more often; cooking foods from scratch to control the sodium content of dishes; limiting sauces, mixes, and “instant” products, including flavored rice, instant noodles, and ready-made pasta; and flavoring foods with herbs and spices instead of salt.

Alcohol In 2011, approximately 56 percent of U.S. Adults 21 years of age and older were current drinkers, meaning that they had consumed alcohol in the past month; and 44 percent were not current drinkers.

Current drinkers include 19 percent of all adults who consistently limited intake to moderate drinking, and 37 percent of all adults who did not. Drinking in greater amounts than moderation was more common among men, younger adults, and non-Hispanic whites. Two in three adult drinkers do not limit alcohol intake to moderate amounts one or more times per month. The Dietary Guidelines does not recommend that individuals begin drinking or drink more for any reason. The amount of alcohol and calories in beverages varies and should be accounted for within the limits of healthy eating patterns. Alcohol should be consumed only by adults of legal drinking age. There are many circumstances in which individuals should not drink, such as during pregnancy.

See and for additional information. More than 95 percent of all adults consume caffeine from foods and/or beverages. Average intakes of caffeine among adults, by age-sex group, range from 110 mg (females ages 19 to 30 years) up to 260 mg (males ages 51 to 70 years) per day.

These amounts are substantially less than 400 mg per day, which is the upper amount associated with moderate coffee consumption that can be incorporated into healthy eating patterns. However, daily intakes of caffeine exceed 400 mg per day for a small percent of the adult population. The 90th percentile of caffeine intake for men ages 31 to 70 years, and the 95th percentile of caffeine intake for women ages 31 years and older, is greater than 400 mg per day. Caffeine sources for adults are largely from coffee and tea, which provide about 70 to 90 percent of total caffeine intake across all adult age groups. Average intakes for children (5 to 32 mg/d) and adolescents (63 to 80 mg/d) are low. Caffeine sources for children and adolescents are distributed among coffee, tea, and sugar-sweetened beverages in roughly equal amounts. For young children, desserts and sweets also are a notable source of caffeine from certain ingredients such as chocolate, but intake of caffeine is low from all sources.

Underconsumed Nutrients and Nutrients of Public Health Concern In addition to helping reduce chronic disease risk, the shifts in eating patterns described in this chapter can help individuals meet nutrient needs. This is especially important for nutrients that are currently underconsumed.

Although the majority of Americans consume sufficient amounts of most nutrients, some nutrients are consumed by many individuals in amounts below the Estimated Average Requirement or Adequate Intake levels. These include potassium, dietary fiber, choline, magnesium, calcium, and vitamins A, D, E, and C. Iron also is underconsumed by adolescent girls and women ages 19 to 50 years. Low intakes for most of these nutrients occur within the context of unhealthy overall eating patterns, due to low intakes of the food groups—vegetables, fruits, whole grains, and dairy—that contain these nutrients. Shifts to increase the intake of these food groups can move intakes of these underconsumed nutrients closer to recommendations.

Of the underconsumed nutrients, calcium, potassium, dietary fiber, and vitamin D are considered nutrients of public health concern because low intakes are associated with health concerns. For young children, women capable of becoming pregnant, and women who are pregnant, low intake of iron also is of public health concern. Shift to eating more vegetables, fruits, whole grains, and dairy to increase intake of nutrients of public health concern. Low intakes of dietary fiber are due to low intakes of vegetables, fruits, and whole grains.

Low intakes of potassium are due to low intakes of vegetables, fruits, and dairy. Low intakes of calcium are due to low intakes of dairy.

If a healthy eating pattern, such as the Healthy U.S.-Style Eating Pattern, is consumed, amounts of calcium and dietary fiber will meet recommendations. Amounts of potassium will increase but depending on food choices may not meet the Adequate Intake recommendation. To increase potassium, focus on food choices with the most potassium, listed in, such as white potatoes, beet greens, white beans, plain yogurt, and sweet potato. Although amounts of vitamin D in the USDA Food Patterns are less than recommendations, vitamin D is unique in that sunlight on the skin enables the body to make vitamin D. Recommendations for vitamin D assume minimum sun exposure. Strategies to achieve higher levels of intake of dietary vitamin D include consuming seafood with higher amounts of vitamin D, such as salmon, herring, mackerel, and tuna, and more foods fortified with vitamin D, especially fluid milk, soy beverage (soymilk), yogurt, orange juice, and breakfast cereals.

In some cases, taking a vitamin D supplement may be appropriate, especially when sunshine exposure is limited due to climate or the use of sunscreen. The best food sources of potassium, calcium, vitamin D, and dietary fiber are found in, and, respectively. Substantial numbers of women who are capable of becoming pregnant, including adolescent girls, are at risk of iron-deficiency anemia due to low intakes of iron. To improve iron status, women and adolescent girls should consume foods containing heme iron, such as lean meats, poultry, and seafood, which is more readily absorbed by the body. Additional iron sources include legumes (beans and peas) and dark-green vegetables, as well as foods enriched or fortified with iron, such as many breads and ready-to-eat cereals. Absorption of iron from non-heme sources is enhanced by consuming them along with vitamin C-rich foods.

Meal Consumption Charting Guide

Women who are pregnant are advised to take an iron supplement when recommended by an obstetrician or other health care provider. The RDAs for folate are based on the prevention of folate deficiency, not on the prevention of neural tube defects. The RDA for adult women is 400 micrograms (mcg) Dietary Folate Equivalents (DFE) and for women during pregnancy, 600 mcg DFE daily from all sources. Folic acid fortification of enriched grain products in the United States has been successful in reducing the incidence of neural tube defects.

Therefore, to prevent birth defects, all women capable of becoming pregnant are advised to consume 400 mcg of synthetic folic acid daily, from fortified foods and/or supplements. This recommendation is for an intake of synthetic folic acid in addition to the amounts of food folate contained in a healthy eating pattern. All enriched grains are fortified with synthetic folic acid. Sources of food folate include beans and peas, oranges and orange juice, and dark-green leafy vegetables, such as spinach and mustard greens. Beverages Beverages are not always remembered or considered when individuals think about overall food intake. However, they are an important component of eating patterns. In addition to water, the beverages that are most commonly consumed include sugar-sweetened beverages, milk and flavored milk, alcoholic beverages, fruit and vegetable juices, and coffee and tea.

Beverages vary in their nutrient and calorie content. Some, like water, do not contain any calories.

Some, like soft drinks, contain calories but little nutritional value. Finally, some, like milk and fruit and vegetable juices, contain important nutrients such as calcium, potassium, and vitamin D, in addition to calories. Beverages make a substantial contribution to total water needs as well as to nutrient and calorie intakes in most typical eating patterns. In fact, they account for almost 20 percent of total calorie intake. Within beverages, the largest source of calories is sweetened beverages, accounting for 35 percent of calories from beverages. Other major sources of calories from beverages are milk and milk drinks, alcoholic beverages, fruit and vegetable juices, and coffee and tea. When choosing beverages, both the calories and nutrients they may provide are important considerations.

Beverages that are calorie-free—especially water—or that contribute beneficial nutrients, such as fat-free and low-fat milk and 100% juice, should be the primary beverages consumed. Milk and 100% fruit juice should be consumed within recommended food group amounts and calorie limits. Sugar-sweetened beverages, such as soft drinks, sports drinks, and fruit drinks that are less than 100% juice, can contribute excess calories while providing few or no key nutrients.

Meal Consumption Charting Guidelines

If they are consumed, amounts should be within overall calorie limits and limits for calories from added sugars (see ). The use of high-intensity sweeteners, such as those used in “diet” beverages, as a replacement for added sugars is discussed in in the section. For adults who choose to drink alcohol, limits of only moderate intake (see ) and overall calorie limits apply.

Coffee, tea, and flavored waters also can be selected, but calories from cream, added sugars, and other additions should be accounted for within the eating pattern.