Food guide

The USDA Food Patterns (Dietary Guidelines, Appendices 3-5) were developed to help
individuals carry out the recommendations in the Dietary Guidelines. They identify daily
amounts of foods, in nutrient-dense forms, to eat from five major food groups and their
subgroups.
Over the past century, deficiencies of essential nutrients have dramatically decreased, many
infectious diseases have been conquered, and the majority of the U.S. population can now
anticipate a long and productive life. At the same time, rates of chronic diseases—many of
which are related to poor quality diet and physical inactivity—have increased. About half of all
American adults have one or more preventable, diet-related chronic diseases, including
cardiovascular disease, type 2 diabetes, and overweight and obesity.
However, a large body of evidence now shows that healthy eating patterns and regular physical
activity can help people achieve and maintain good health and reduce the risk of chronic
disease throughout all stages of the lifespan. The 2015-2020 Dietary Guidelines for Americans
reflects this evidence through its recommendations.

The Dietary Guidelines is required under the 1990 National Nutrition Monitoring and Related
Research Act, which states that every 5 years, the U.S. Departments of Health and Human
Services (HHS) and of Agriculture (USDA) must jointly publish a report containing nutritional
and dietary information and guidelines for the general public. The statute (Public Law 101-445,
7 U.S.C. 5341 et seq.) requires that the Dietary Guidelines be based on the preponderance of
current scientific and medical knowledge. The 2015-2020 edition of the Dietary Guidelines
builds from the 2010 edition with revisions based on the Scientific Report of the 2015 Dietary
Guidelines Advisory Committee and consideration of Federal agency and public comments.

The Dietary Guidelines is designed for professionals to help all individuals ages 2 years and
older and their families consume a healthy, nutritionally adequate diet. The information in the
Dietary Guidelines is used in developing Federal food, nutrition, and health policies and
programs. It also is the basis for Federal nutrition education materials designed for the public
and for the nutrition education components of HHS and USDA food programs. It is developed
for use by policymakers and nutrition and health professionals. Additional audiences who may
use Dietary Guidelines information to develop programs, policies, and communication for the
general public include businesses, schools, community groups, media, the food industry, and
State and local governments.

Previous editions of the Dietary Guidelines focused primarily on individual dietary components
such as food groups and nutrients. However, people do not eat food groups and nutrients in
isolation but rather in combination, and the totality of the diet forms an overall eating pattern.
The components of the eating pattern can have interactive and potentially cumulative effects
on health. These patterns can be tailored to an individual’s personal preferences, enabling
Americans to choose the diet that is right for them. A growing body of research has examined
the relationship between overall eating patterns, health, and risk of chronic disease, and
findings on these relationships are sufficiently well established to support dietary guidance. As
a result, eating patterns and their food and nutrient characteristics are a focus of the
recommendations in the 2015-2020 Dietary Guidelines.
The 2015-2020 Dietary Guidelines provides five overarching Guidelines that encourage healthy
eating patterns, recognize that individuals will need to make shifts in their food and beverage
choices to achieve a healthy pattern, and acknowledge that all segments of our society have a
role to play in supporting healthy choices. These Guidelines also embody the idea that a healthy
eating pattern is not a rigid prescription, but rather, an adaptable framework in which
individuals can enjoy foods that meet their personal, cultural, and traditional preferences and
fit within their budget. Several examples of healthy eating patterns that translate and integrate
the recommendations in overall healthy ways to eat are provided.

The Guidelines
Follow a healthy eating pattern across the lifespan. All food and beverage choices matter.
Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a
healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease
Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits,
choose a variety of nutrient-dense foods across and within all food groups in recommended
amounts
Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an
eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and
beverages higher in these components to amounts that fit within healthy eating patterns.
Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages
across and within all food groups in place of less healthy choices. Consider cultural and personal
preferences to make these shifts easier to accomplish and maintain
Support healthy eating patterns for all. Everyone has a role in helping to create and support
healthy eating patterns in multiple settings nationwide, from home to school to work to
communities.

Key Recommendations
The Dietary Guidelines’ Key Recommendations for healthy eating patterns should be applied in
their entirety, given the interconnected relationship that each dietary component can have
with others.
Consume a healthy eating pattern that accounts for all foods and beverages within an
appropriate calorie level
A healthy eating pattern includes:
A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans
and peas), starchy, and other
Fruits, especially whole fruits
Grains, at least half of which are whole grains
Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and
peas), and nuts, seeds, and soy products
Oils
A healthy eating pattern limits:
Saturated fats and trans fats, added sugars, and sodium
Key Recommendations that are quantitative are provided for several components of the diet
that should be limited. These components are of particular public health concern in the United
States, and the specified limits can help individuals achieve healthy eating patterns within
calorie limits:
Consume less than 10 percent of calories per day from added sugars.
Consume less than 10 percent of calories per day from saturated fats
Consume less than 2,300 milligrams (mg) per day of sodium.
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for
women and up to two drinks per day for men—and only by adults of legal drinking age.
In tandem with the recommendations above, Americans of all ages—children, adolescents,
adults, and older adults—should meet the Physical Activity Guidelines for Americans to help
promote health and reduce the risk of chronic disease. Americans should aim to achieve and
maintain a healthy body weight. The relationship between diet and physical activity contributes
to calorie balance and managing body weight. As such, the Dietary Guidelines includes a Key
Recommendation to meet the Physical Activity Guidelines for Americans.

Terms to Know
An underlying premise of the Dietary Guidelines is that nutritional needs should be met
primarily from foods. All forms of foods, including fresh, canned, dried, and frozen, can be
included in healthy eating patterns. Foods in nutrient-dense forms contain essential vitamins
and minerals and also dietary fiber and other naturally occurring substances that may have
positive health effects. In some cases, fortified foods and dietary supplements may be useful in
providing one or more nutrients that otherwise may be consumed in less-than-recommended
amounts.
For most individuals, achieving a healthy eating pattern will require changes in food and
beverage choices. This edition of the Dietary Guidelines focuses on shifts to emphasize the
need to make substitutions—that is, choosing nutrient-dense foods and beverages in place of
less healthy choices—rather than increasing intake overall. Most individuals would benefit from
shifting food choices both within and across food groups. Some needed shifts are minor and
can be accomplished by making simple substitutions, while others will require greater effort to
accomplish.
Although individuals ultimately decide what and how much to consume, their personal
relationships; the settings in which they live, work, and shop; and other contextual factors
strongly influence their choices. Concerted efforts among health professionals, communities,
businesses and industries, organizations, governments, and other segments of society are
needed to support individuals and families in making dietary and physical activity choices that
align with the Dietary Guidelines. Everyone has a role, and these efforts, in combination and
over time, have the potential to meaningfully improve the health of current and future
generations.

2015-2020 Dietary Guidelines for Americans at a Glance

The 2015-2020 Dietary Guidelines focuses on the big picture with recommendations to help
Americans make choices that add up to an overall healthy eating pattern. To build a healthy
eating pattern, combine healthy choices from across all food groups—while paying attention to
calorie limits, too.

Check out the 5 Guidelines that encourage healthy eating patterns:

1.Follow a healthy eating pattern across the lifespan. All food and beverage choices matter.
Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a
healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.
Follow a healthy eating pattern over time to help support a healthy body weight and reduce the
risk of chronic disease.

A healthy eating pattern includes:

Fruits, vegetables, proteins, dairy, and oils
A healthy eating pattern limits:
Added sugars, sodium, and saturated fats and trans fat
1.Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits,
choose a variety of nutrient-dense foods across and within all food groups in recommended
amounts.

Choose a variety of nutrient-dense foods from each food group in recommended amounts.

Example meal

Fruits (apples and grapes)

Vegetables (lettuce and celery)
Protein (chicken breast and unsalted walnuts)
Dairy (Fat-free milk)
Grains (whole grain-bread)
Oils (Mayonnaise)

1.Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an
eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and
beverages higher in these components to amounts that fit within healthy eating patterns

Consume an eating pattern low in added sugars, saturated fats, and sodium.
Example sources of:

2.Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages
across and within all food groups in place of less healthy choices. Consider cultural and personal
preferences to make these shifts easier to accomplish and maintain.
Replace typical food and beverages choices with more nutrient-dense options. Be sure to
consider personal preferences to maintain shifts over time.
A healthy eating pattern include
Meal A Shift

Meal B

3.Support healthy eating patterns for all. Everyone has a role in helping to create and support
healthy eating patterns in multiple settings nationwide, from home to school to work to
communities.
Everyone has a role in helping to create and support healthy eating patterns in places where we
learn, work, live, and play.

Recommendations
The recommendation to limit intake of calories from added sugars to less than 10 percent per
day is a target based on food pattern modeling and national data on intakes of calories from
added sugars that demonstrate the public health need to limit calories from added sugars to
meet food group and nutrient needs within calorie limits. The limit on calories from added
sugars is not a Tolerable Upper Intake Level (UL) set by the Institute of Medicine (IOM). For
most calorie levels, there are not enough calories available after meeting food group needs to
consume 10 percent of calories from added sugars and 10 percent of calories from saturated
fats and still stay within calorie limits.
The recommendation to limit intake of calories from saturated fats to less than 10 percent per
day is a target based on evidence that replacing saturated fats with unsaturated fats is
associated with reduced risk of cardiovascular disease. The limit on calories from saturated fats
is not a UL set by the IOM. For most calorie levels, there are not enough calories available after
meeting food group needs to consume 10
percent of calories from added sugars and 10 percent of calories from saturated fats and still
stay within calorie limits.
The recommendation to limit intake of sodium to less than 2,300 mg per day is the UL for
individuals ages 14 years and older set by the IOM. The recommendations for children younger
than 14 years of age are the IOM age- and sex-appropriate ULs (See Appendix 7. Nutritional
Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines
Recommendations).
It is not recommended 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 Appendix 9. Alcohol for additional information

The Food Pyramid – A Guide to a Balanced Diet

The Healthy Eating Food Pyramid
Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid" guide as you
pick your food. Grains should be taken as the major dietary source. Eat more fruit and
vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives. Reduce
salt, fat/ oil and sugar. Trim fat from meat before cooking. Choose low-fat cooking methods
such as steaming, stewing, simmering, boiling, scalding or cooking with non-stick frying pans.
Also reduce the use of frying and deep-frying. These can help us achieve balanced diet and
promote health.
How much of different kinds of food should I eat to stay healthy?

Eat the Right Food

Since different foods have different nutritional values, it is not possible to obtain all the
nutrients we need from a single food. According to the Healthy Eating Food Pyramid, we have
to eat a variety of foods among all food groups as well as within each group in order to get
different nutrients and meet our daily needs.

Eat the Right Amount

Neither eating too much nor too little is good for our health. Every day, we need a specific
amount of nutrients to maintain optimal health. If we do not eat enough, under-nutrition and
symptoms of deficiency are likely to develop; while over-nutrition and obesity can be resulted
when we consume an excessive amount of any type of food. Therefore, we have to eat right
amount of food to stay healthy.

Healthy Eating Food Pyramid

Eat Most - Grains
Eat More - Vegetables and fruits
Eat Moderately - Meat, fish, egg and alternatives (including dry beans) and milk and
alternatives Eat Less - Fat/ oil, salt and sugar Drink adequate amount of fluid (including water
tea, clear soup, etc) every day
Healthy Eating Food Pyramid
Eat Most - Grains
Eat More - Vegetables and fruits
Eat Moderately - Meat, fish, egg and alternatives (including dry beans) and milk and
alternatives
Eat Less - Fat/ oil, salt and sugar
Drink adequate amount of fluid (including water, tea, clear soup, etc) every day

Healthy Eating Food Pyramid for Children (aged 2 to 5)

Grains: 1.5 - 3 bowls
Vegetables: at least 1.5 servings
Fruits: at least 1 serving
Meat, fish, egg and alternatives: 1.5 - 3 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 4 - 5 glasses

Healthy Eating Food Pyramid for Children (aged 6 to 11)

Grains: 3 - 4 bowls
Vegetables: at least 2 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 3 - 5 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses

Healthy Eating Food Pyramid for Teenagers (aged 12 to 17)

Grains: 4 - 6 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 4 - 6 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses

Healthy Eating Food Pyramid for Elderly

Grains: 3 - 5 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 5 - 6 taels
Milk and alternatives: 1 - 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses

Remarks
1 tael is equivalent to about 40 grams (raw meat).
The above recommendations are intended for healthy individuals only. Those with chronic
diseases and specific nutritional needs should consult their family doctors and dietitians for
individualised dietary recommendations

Food Exchange List:

1 bowl of grains is equivalent to:
Cooked rice, 1 bowl
Cooked noodles, 11⁄4 bowls
Bread, 2 slices
1 serving of vegetables is equivalent to:
Cooked vegetables, 1⁄2 bowl
Raw vegetables, 1 bowl
1 serving of fruit is equivalent to:
Medium-sized apple, 1 piece
Kiwi, 2 pieces
Fruit cuts, 1⁄2 bowl
1 tael of meat is equivalent to:

Cooked meat, 4-5 slices

Egg, 1 piece
Silky tofu, 1 piece
1 serving of milk and alternatives is equivalent to:
Low-fat milk, 1 cup (240ml)
Low-fat cheese, 2 slices
Low-fat plain yogurt, 1 pot (150ml)

The Basics of the Nutrition Facts Label

The following is a quick guide to reading the Nutrition Facts label.

Step 1: Start with the Serving Size
Look here for both the serving size (the amount people typically eat at one time) and the
number of servings in the package.
Compare your portion size (the amount you actually eat) to the serving size listed on the panel.
The Nutrition Facts applies to the serving size, so if the serving size is one cup and you eat two
cups, you are getting twice the calories, fat and other nutrients than what is listed on the label
Step 2: Check Out the Total Calories
Find out how many calories are in a single serving.
Step 3: Let the Percent Daily Values Be a Guide
Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal
plan. Percent DV are for the entire day, not just one meal or snack. Daily Values are average
levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of
fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
You may need more or less than 2,000 calories per day. For some nutrients you may need more
or less than 100 percent DV.
Low is 5 percent or less. Aim low in saturated fat, trans fat, cholesterol and sodium.
High is 20 percent or more. Aim high in vitamins, minerals and fiber.
Step 4: Check Out the Nutrition Terms
Low calorie: 40 calories or less per serving.
Low cholesterol: 20 milligrams or less and 2 grams or less of saturated fat per serving.
Reduced: At least 25 percent less of the specified nutrient or calories than the usual product.
Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or
nutrient per serving.
Excellent source of: Provides at least 20 percent or more of the Daily Value of a particular
vitamin or nutrient per serving.
Calorie free: Less than five calories per serving.
Fat free/sugar free: Less than ½ gram of fat or sugar per serving.
Low sodium: 140 milligrams or less of sodium per serving.
High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving
Step 5: Choose Low in Saturated Fat, Added Sugars and Sodium
Eating less saturated fat, added sugars and sodium may help reduce your risk for chronic
disease.
Saturated fat and trans fat are linked to an increased risk of heart disease.
Eating too much added sugar makes it difficult to meet nutrient needs within your calorie
requirement.
High levels of sodium can add up to high blood pressure.
Remember to aim for low percentage DV of these nutrients.
Step 6: Get Enough Vitamins, Minerals and Fiber
Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and help reduce
your risk of certain health problems such as osteoporosis and anemia.
Choose more fruits and vegetables to get more of these nutrients.
Remember to aim high for percentage DV of these nutrients.
Step 7: Consider the Additional Nutrients
You know about calories, but it also is important to know about the additional nutrients on the
Nutrition Facts label.

Protein: A percentage Daily Value for protein is not required on the label. Eat moderate
portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas,
peanut butter, seeds and soy products.
Carbohydrates: There are three types of carbohydrates: sugars, starches and fiber. Eat whole-
grain breads, cereals, rice and pasta plus fruits and vegetables.
Sugars: Simple carbohydrates, or sugars, occur naturally in foods such as fruit (fructose) and
milk (lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added
sugars will be included on the updated Nutrition Facts label. The 2015-2020 Dietary Guidelines
for Americans recommends consuming no more than 10 percent of daily calories from added
sugars.
Foods with more than one ingredient must have an ingredient list on the label. Ingredients are
listed in descending order by weight. Those in the largest amounts are listed first. This
information is particularly helpful to individuals with food sensitivities, those who wish to avoid
pork or shellfish, limit added sugars or people who prefer vegetarian eating.
Many manufacturers already have started to adapt the new label on their products, and the
new Nutrition Facts label will appear on all food items by January 1, 2021. Learn more about
the new labels by visiting the FDA website.
Tags Food Nutrition Nutrition Facts and Food Labels

10 Nutritional guidelines for Filipinos

1. Eat a variety of foods every day.
2. Breastfeed infants exclusively from birth to 6 months, and then, give appropriate foods while
continuing breastfeeding.
3. Maintain children's normal growth through proper diet and monitor their growth regularly.
4. Consume fish, lean meat, poultry or dried beans.
5. Eat more vegetable, fruits and rootcrops.
6. Eat foods cooked in edible/cooking oil daily.
7. Consume milk, milk products or other calcium rich foods such as small fish and dark green
leafy vegetables every day.
8. Use iodized salt, but avoid excessive intake of salty foods.
9. Eat clean and safe foods.
10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid
drinking alcoholic beverages

PINGGANG PINOY: HEALTHY FOOD PLATE FOR FILIPINO ADULTS

Pinggang Pinoy is a new, easy to understand food guide that uses a familiar food plate model to
convey the right food group proportions on a per-meal basis, to meet the body’s energy and
nutrient needs of Filipino adults. Pinggang Pinoy serves as visual tool to help Filipinos adopt
healthy eating habits at meal times by delivering effective dietary and healthy lifestyle
messages.
Will Pinggang Pinoy replace the FNRI Daily Nutritional Guide (DNG) Pyramid
The “Pinggang Pinoy” can be used side by side with the existing DNG Pyramid for Filipinos but it
will not replace it. According to FNRI, Pinggang Pinoy is a quick and easy guide on how much to
eat per mealtime, while the DNG Pyramid shows at a glance the whole day food intake
recommendation.
Both the “Pinggang Pinoy” and the DNG Pyramid for Filipinos are based on the latest science
about how our food, drink, and activity choices affect our health.
The DNG Pyramid is a simple, trustworthy guide in choosing a healthy diet. It builds from the
base, showing that we should eat more foods from the bottom part of the pyramid like
vegetables, whole grains and less from the top such as red meat, sugar, fats and oils. When it’s
time to eat, most of us use a plate. So it is just appropriate to use the “Pinggang Pinoy” as a
guide for a typical balanced meal.

Food-based dietary guidelines

Food guide
The Philippines uses the daily nutritional guide pyramid and has developed pyramids for
different population groups. The pyramid is divided into levels of recommended consumption.
Messages about exercise and personal and environmental hygiene serve as support messages
for the pyramid.
The healthy food plate for Filipino adults (Pinggang Pinoy) completes the messages of the
pyramid by showing adequate distribution of nutritious foods in a meal.

Messages
Eat a variety of foods every day to get the nutrients needed by the body.
Breastfeed infants exclusively from birth up to 6 months, then give appropriate complementary
foods while continuing breastfeeding for 2 years and beyond for optimum growth and
development.
Eat more vegetables and fruits every day to get the essential vitamins, minerals and fibre for
regulation of body processes.
Consume fish, lean meat, poultry, eggs, dried beans or nuts daily for growth and repair of body
tissues.
Consume milk, milk products and other calcium-rich foods, such as small fish and shellfish,
every day for healthy bones and teeth.
Consume safe foods and water to prevent diarrhoea and other food and water-borne diseases.
Use iodized salt to prevent iodine deficiency disorders.
Limit intake of salty, fried, fatty and sugar-rich foods to prevent cardiovascular diseases.
Attain normal body weight through proper diet and moderate physical activity to maintain good
health and help prevent obesity.
Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages and
do not smoke to help prevent lifestyle-related non-communicable diseases.