U. S. FDA/Center for Food Safety and Applied Nutrition
HHS, USDA Report
1995

NUTRITION AND YOUR HEALTH: DIETARY GUIDELINES FOR AMERICANS

Fourth Edition, 1995
U.S. Department of Agriculture
U.S. Department of Health and Human Services
 
 
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NUTRITION AND YOUR HEALTH:
DIETARY GUIDELINES FOR AMERICANS
 
What should Americans eat to stay healthy?
 
     These guidelines are designed to help answer this question. They
provide advice for healthy Americans age 2 years and over about food
choices that promote health and prevent disease. To meet the Dietary
Guidelines for Americans, choose a diet with most of the calories from
grain products, vegetables, fruits, lowfat milk products, lean meats,
fish, poultry, and dry beans. Choose fewer calories from fats and
sweets.
 
Eating is one of life's greatest pleasures
 
     Food choices depend on history, culture, and environment, as well
as on energy and nutrient needs. People also eat foods for enjoyment.
Family, friends, and beliefs play a major role in the ways people select
foods and plan meals. This booklet describes some of the many different
and pleasurable ways to combine foods to make healthful diets.
 
Diet is important to health at all stages of life
 
     Many genetic, environmental, behavioral, and cultural factors can
affect health. Understanding family history of disease or risk factors
-- body weight and fat distribution, blood pressure, and blood
cholesterol, for example -- can help people make more informed decisions
about actions that can improve health prospects. Food choices are among
the most pleasurable and effective of these actions.
 
     Healthful diets help children grow, develop, and do well in school.
They enable people of all ages to work productively and feel their best.
Food choices also can help to reduce the risk for chronic diseases, such
as heart disease, certain cancers, diabetes, stroke, and osteoporosis,
that are leading causes of death and disability among Americans. Good
diets can reduce major risk factors for chronic diseases -- factors such
as obesity, high blood pressure, and high blood cholesterol.
 
Foods contain energy, nutrients, and other components that affect health
 
     People require energy and certain other essential nutrients. These
nutrients are essential because the body cannot make them and must
obtain them from food. Essential nutrients include vitamins, minerals,
certain amino acids, and certain fatty acids. Foods also contain other
components such as fiber that are important for health. Although each of
these food components has a specific function in the body, all of them
together are required for overall health. People need calcium to build
and maintain strong bones, for example, but many other nutrients also
are involved.
 
     The carbohydrates, fats, and proteins in food supply energy, which
is measured in calories. Carbohydrates and proteins provide about 4
calories per gram. Fat contributes more than twice as much -- about 9
calories per gram. Alcohol, although not a nutrient, also supplies
energy -- about 7 calories per gram. Foods that are high in fat are also
high in calories. However, many lowfat or nonfat foods can also be high
in calories.
 
Physical activity fosters a healthful diet
 
     Calorie needs vary by age and level of activity. Many older adults
need less food, in part due to decreased activity, relative to younger,
more active individuals. People who are trying to lose weight and eating
little food may need to select more nutrient-dense foods in order to
meet their nutrient needs in a satisfying diet. Nearly all Americans
need to be more active, because a sedentary lifestyle is unhealthful.
Increasing the calories spent in daily activities helps to maintain
health and allows people to eat a nutritious and enjoyable diet.
 
What is a healthful diet?
 
     Healthful diets contain the amounts of essential nutrients and
calories needed to prevent nutritional deficiencies and excesses.
Healthful diets also provide the right balance of carbohydrate, fat, and
protein to reduce risks for chronic diseases, and are a part of a full
and productive lifestyle. Such diets are obtained from a variety of
foods that are available, affordable, and enjoyable.
 
The Recommended Dietary Allowances refer to nutrients
 
     Recommended Dietary Allowances (RDAs) represent the amounts of
nutrients that are adequate to meet the needs of most healthy people.
Although people with average nutrient requirements likely eat adequately
at levels below the RDAs, diets that meet RDAs are almost certain to
ensure intake of enough essential nutrients by most healthy people. The
Dietary Guidelines describe food choices that will help you meet these
recommendations. Like the RDAs, the Dietary Guidelines apply to diets
consumed over several days and not to single meals or foods.
 
The Dietary Guidelines describe food choices that promote good health
 
     The Dietary Guidelines are designed to help Americans choose diets
that will meet nutrient requirements, promote health, support active
lives, and reduce chronic disease risks. Research has shown that certain
diets raise risks for chronic diseases. Such diets are high in fat,
saturated fat, cholesterol, and salt and they contain more calories than
the body uses. They are also low in grain products, vegetables, fruit,
and fiber. This bulletin helps you choose foods, meals, and diets that
can reduce chronic disease risks.
 
Food labels and the Food Guide Pyramid are tools to help you make food
choices
 
     The Food Guide Pyramid and the Nutrition Facts Label serve as
educational tools to put the Dietary Guidelines into practice. The
Pyramid translates the RDAs and the Dietary Guidelines into the kinds
and amounts of food to eat each day. The Nutrition Facts Label is
designed to help you select foods for a diet that will meet the Dietary
Guidelines. Most processed foods now include nutrition information.
However, nutrition labels are not required for foods like coffee and tea
(which contain no significant amounts of nutrients), certain
ready-to-eat foods like unpackaged deli and bakery items, and restaurant
food. Labels are also voluntary for many raw foods -- your grocer may
supply this information for the fish, meat, poultry, and raw fruits and
vegetables that are consumed most frequently. Use the Nutrition Facts
Label to choose a healthful diet.
 
EAT A VARIETY OF FOODS
 
To obtain the nutrients and other substances needed for good health,
vary the foods you eat
 
     Foods contain combinations of nutrients and other healthful
substances. No single food can supply all nutrients in the amounts you
need. For example, oranges provide vitamin C but no vitamin B12; cheese
provides vitamin B12 but no vitamin C. To make sure you get all of the
nutrients and other substances needed for health, choose the recommended
number of daily servings from each of the five major food groups
displayed in the Food Guide Pyramid (figure 1).
 
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FIGURE 1
FOOD GUIDE PYRAMID
 
(Graphic)
 
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Use foods from the base of the Food Guide Pyramid as the foundation of
your meals
 
     Americans do choose a wide variety of foods. However, people often
choose higher or lower amounts from some food groups than suggested in
the Food Guide Pyramid. The Pyramid shows that foods from the grain
products group, along with vegetables and fruits, are the basis of
healthful diets. Enjoy meals that have rice, pasta, potatoes, or bread
at the center of the plate, accompanied by other vegetables and fruit,
and lean and low-fat foods from the other groups. Limit fats and sugars
added in food preparation and at the table. Compare the recommended
number of servings in box 1 with what you usually eat.
 
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BOX 1
CHOOSE FOODS FROM EACH OF FIVE FOOD GROUPS
 
The Food Guide Pyramid illustrates the importance of balance among food
groups in a daily eating pattern. Most of the daily servings of food
should be selected from the food groups that are the largest in the
picture and closest to the base of the Pyramid.
 
-- Choose most of your foods from the grain products group (6-11
servings), the vegetable group (3-5 servings), and the fruit group (2-4
servings).
 
-- Eat moderate amounts of foods from the milk group (2-3 servings) and
the meat and beans group (2-3 servings).
 
-- Choose sparingly foods that provide few nutrients and are high in fat
and sugars.
 
Note: A range of servings is given for each food group. The smaller
number is for people who consume about 1,600 calories a day, such as
many sedentary women. The larger number is for those who consume about
2,800 calories a day, such as active men.
 
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What counts as a "serving"?
 
     See box 2 for suggested serving sizes in the Food Guide Pyramid
food groups. Notice that some of the serving sizes are smaller than what
you might usually eat. For example, many people eat a cup or more of
pasta in a meal, which equals two or more servings. So, it is easy to
eat the number of servings recommended.
 
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BOX 2
WHAT COUNTS AS A SERVING?*
 
Grain Products Group (bread, cereal, rice, and pasta)
 
-- 1 slice of bread
-- 1 ounce of ready-to-eat cereal
-- 1/2 cup of cooked cereal, rice, or pasta
 
Vegetable Group
 
-- 1 cup of raw leafy vegetables
-- 1/2 cup of other vegetables -- cooked or chopped raw
-- 3/4 cup of vegetable juice
 
Fruit Group
 
-- 1 medium apple, banana, orange
-- 1/2 cup of chopped, cooked, or canned fruit
-- 3/4 cup of fruit juice
 
Milk Group (milk, yogurt, and cheese)
 
-- 1 cup of milk or yogurt
-- 1-1/2 ounces of natural cheese
-- 2 ounces of processed cheese
 
Meat and Beans Group (meat, poultry, fish, dry beans, eggs, and nuts)
 
-- 2-3 ounces of cooked lean meat, poultry, or fish
-- 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat.
Two tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of
meat.
 
* Some foods fit into more than one group. Dry beans, peas, and lentils
can be counted as servings in either the meat and beans group or
vegetable group. These "cross over" foods can be counted as servings
from either one or the other group, but not both. Serving sizes
indicated here are those used in the Food Guide Pyramid and based on
both suggested and usually consumed portions necessary to achieve
adequate nutrient intake. They differ from serving sizes on the
Nutrition Facts Label, which reflect portions usually consumed.
 
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Choose different foods within each food group
 
     You can achieve a healthful, nutritious eating pattern with many
combinations of foods from the five major food groups. Choosing a
variety of foods within and across food groups improves dietary patterns
because foods within the same group have different combinations of
nutrients and other beneficial substances. For example, some vegetables
and fruits are good sources of vitamin C or vitamin A, while others are
high in folate (page 24); still others are good sources of calcium or
iron. Choosing a variety of foods within each group also helps to make
your meals more interesting from day to day.
 
What about vegetarian diets?
 
     Some Americans eat vegetarian diets for reasons of culture, belief,
or health. Most vegetarians eat milk products and eggs, and as a group,
these lacto-ovo-vegetarians enjoy excellent health. Vegetarian diets are
consistent with the Dietary Guidelines for Americans and can meet
Recommended Dietary Allowances for nutrients. You can get enough protein
from a vegetarian diet as long as the variety and amounts of foods
consumed are adequate. Meat, fish, and poultry are major contributors of
iron, zinc, and B vitamins in most American diets, and vegetarians
should pay special attention to these nutrients.
 
     Vegans eat only food of plant origin. Because animal products are
the only food sources of vitamin B12, vegans must supplement their diets
with a source of this vitamin. In addition, vegan diets, particularly
those of children, require care to ensure adequacy of vitamin D and
calcium, which most Americans obtain from milk products.
 
Foods vary in their amounts of calories and nutrients
 
     Some foods such as grain products, vegetables, and fruits have many
nutrients and other healthful substances but are relatively low in
calories. Fat and alcohol are high in calories. Foods high in both
sugars and fat contain many calories but often are low in vitamins,
minerals, or fiber.
 
     People who do not need many calories or who must restrict their
food intake need to choose nutrient-rich foods from the five major food
groups with special care. They should obtain most of their calories from
foods that contain a high proportion of essential nutrients and fiber.
 
Growing children, teenage girls, and women have higher needs for some
nutrients
 
     Many women and adolescent girls need to eat more calcium-rich foods
to get the calcium needed for healthy bones throughout life. By
selecting lowfat or fat-free milk products and other lowfat calcium
sources, they can obtain adequate calcium and keep fat intake from being
too high (box 3). Young children, teenage girls, and women of
childbearing age should also eat enough iron-rich foods, such as lean
meats and whole-grain or enriched white bread, to keep the body's iron
stores at adequate levels (box 4).
 
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BOX 3
SOME GOOD SOURCES OF CALCIUM*
 
-- Most foods in the milk group**
   - milk and dishes made with milk, such as puddings and soups
     made with milk
   - cheeses such as Mozzarella, Cheddar, Swiss, and Parmesan
   - yogurt
-- Canned fish with soft bones such as sardines, anchovies, and salmon**
-- Dark-green leafy vegetables, such as kale, mustard greens, and turnip
greens, and pak-choi
-- Tofu, if processed with calcium sulfate. Read the labels.
-- Tortillas made from lime-processed corn. Read the labels.
 
* Read food labels for brand-specific information.
 
** Some foods in this group are high in fat, cholesterol, or both.
Choose lower fat, lower cholesterol foods most often. Read the labels.
 
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BOX 4
SOME GOOD SOURCES OF IRON*
 
-- Meats -- beef, pork, lamb, and liver and other organ meats**
-- Poultry -- chicken, duck, and turkey, especially dark meat; liver**
-- Fish -- shellfish, like clams, mussels, and oysters; sardines;
anchovies; and other fish**
-- Leafy greens of the cabbage family, such as broccoli, kale, turnip
greens, collards
-- Legumes, such as lima beans and green peas; dry beans and peas, such
as pinto beans, black-eyed peas, and canned baked beans
-- Yeast-leavened whole-wheat bread and rolls
-- Iron-enriched white bread, pasta, rice, and cereals. Read the labels.
 
* Does not include complete list of examples. You can obtain additional
information from "Good Sources of Nutrients," USDA, January 1990. Also
read food labels for brand-specific information.
 
** Some foods in this group are high in fat, cholesterol, or both.
Choose lean, lower fat, lower cholesterol foods most often. Read the
labels.
 
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Enriched and fortified foods have essential nutrients added to them
 
     National policy requires that specified amounts of nutrients be
added to enrich some foods. For example, enriched flour and bread
contain added thiamin, riboflavin, niacin, and iron; skim milk, lowfat
milk, and margarine are usually enriched with vitamin A; and milk is
usually enriched with vitamin D. Fortified foods may have one or several
nutrients added in extra amounts. The number and quantity of nutrients
added vary among products. Fortified foods may be useful for meeting
special dietary needs. Read the ingredient list to know which nutrients
are added to foods (figure 2). How these foods fit into your total diet
will depend on the amounts you eat and the other foods you consume.
 
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FIGURE 2*
READY-TO-EAT CEREAL
 
(Graphic)
 
LOWFAT MILK
 
(Graphic)
 
*See figure 4 for discussion of Daily Value.
 
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Where do vitamin, mineral, and fiber supplements fit in?
 
     Supplements of vitamins, minerals, or fiber also may help to meet
special nutritional needs. However, supplements do not supply all of the
nutrients and other substances present in foods that are important to
health. Supplements of some nutrients taken regularly in large amounts
are harmful. Daily vitamin and mineral supplements at or below the
Recommended Dietary Allowances are considered safe, but are usually not
needed by people who eat the variety of foods depicted in the Food Guide
Pyramid.
 
     Sometimes supplements are needed to meet specific nutrient
requirements. For example, older people and others with little exposure
to sunlight may need a vitamin D supplement. Women of childbearing age
may reduce the risk of certain birth defects by consuming folate-rich
foods or folic acid supplements. Iron supplements are recommended for
pregnant women. However, because foods contain many nutrients and other
substances that promote health, the use of supplements cannot substitute
for proper food choices.
 
ADVICE FOR TODAY
 
     Enjoy eating a variety of foods. Get the many nutrients your body
needs by choosing among the varied foods you enjoy from these groups:
grain products, vegetables, fruits, milk and milk products, protein-rich
plant foods (beans, nuts), and protein-rich animal foods (lean meat,
poultry, fish, and eggs). Remember to choose lean and lowfat foods and
beverages most often. Many foods you eat contain servings from more than
one food group. For example, soups and stews may contain meat, beans,
noodles, and vegetables.
 
BALANCE THE FOOD YOU EAT WITH PHYSICAL ACTIVITY --
MAINTAIN OR IMPROVE YOUR WEIGHT
 
     Many Americans gain weight in adulthood, increasing their risk for
high blood pressure, heart disease, stroke, diabetes, certain types of
cancer, arthritis, breathing problems, and other illness. Therefore,
most adults should not gain weight. If you are overweight and have one
of these problems, you should try to lose weight, or at the very least,
not gain weight. If you are uncertain about your risk of developing a
problem associated with overweight, you should consult a health
professional.
 
How to maintain your weight
 
     In order to stay at the same body weight, people must balance the
amount of calories in the foods and drinks they consume with the amount
of calories the body uses. Physical activity is an important way to use
food energy. Most Americans spend much of their working day in
activities that require little energy. In addition, many Americans of
all ages now spend a lot of leisure time each day being inactive, for
example, watching television or working at a computer. To burn calories,
devote less time to sedentary activities like sitting. Spend more time
in activities like walking to the store or around the block. Use stairs
rather than elevators. Less sedentary activity and more vigorous
activity may help you reduce body fat and disease risk. Try to do 30
minutes or more of moderate physical activity on most -- preferably all
-- days of the week (box 5).
 
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BOX 5
TO INCREASE CALORIE EXPENDITURE BY PHYSICAL ACTIVITY
 
Remember to accumulate 30 minutes or more of moderate physical activity
on most -- preferably all -- days of the week.
 
Examples of moderate physical activities for healthy U.S. adults
 
-- walking briskly (3-4 miles per hour)
-- conditioning or general calisthenics
-- home care, general cleaning
-- racket sports such as table tennis
-- mowing lawn, power mower
-- golf -- pulling cart or carrying clubs
-- home repair, painting
-- fishing, standing/casting
-- jogging
-- swimming (moderate effort)
-- cycling, moderate speed (10 miles per hour or less)
-- gardening
-- canoeing leisurely (2.0-3.9 miles per hour)
-- dancing
 
Source: Adapted from Pate, et al., Journal of the American Medical
Association, 1995, Vol. 273, p. 404.
 
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     The kinds and amounts of food people eat affect their ability to
maintain weight. High-fat foods contain more calories per serving than
other foods and may increase the likelihood of weight gain. However,
even when people eat less high-fat food, they still can gain weight from
eating too much of foods high in starch, sugars, or protein. Eat a
variety of foods, emphasizing pasta, rice, bread, and other whole-grain
foods as well as fruits and vegetables. These foods are filling, but
lower in calories than foods rich in fats or oils.
 
     The pattern of eating may also be important. Snacks provide a large
percentage of daily calories for many Americans. Unless nutritious
snacks are part of the daily meal plan, snacking may lead to weight
gain. A pattern of frequent binge-eating, with or without alternating
periods of food restriction, may also contribute to weight problems.
 
     Maintaining weight is equally important for older people who begin
to lose weight as they age. Some of the weight that is lost is muscle.
Maintaining muscle through regular activity helps to keep older people
feeling well and helps to reduce the risk of falls and fractures.
 
How to evaluate your body weight
 
     Healthy weight ranges for adult men and women of all ages are shown
in figure 3. See where your weight falls on the chart for people of your
height. The health risks due to excess weight appear to be the same for
older as for younger adults. Weight ranges are shown in the chart
because people of the same height may have equal amounts of body fat but
different amounts of muscle and bone. However, the ranges do not mean
that it is healthy to gain weight, even within the same weight range.
The higher weights in the healthy weight range apply to people with more
muscle and bone.
 
     Weights above the healthy weight range are less healthy for most
people. The further you are above the healthy weight range for your
height, the higher your weight-related risk (figure 3). Weights slightly
below the range may be healthy for some people but are sometimes the
result of health problems, especially when weight loss is unintentional.
 
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FIGURE 3
ARE YOU OVERWEIGHT?
 
(Graphic)
 
* Without shoes.
 
** Without clothes. The higher weights apply to people with more muscle
and bone, such as many men.
 
Source: Report of the Dietary Guidelines Advisory Committee on the
Dietary Guidelines for Americans, 1995, pages 23-24.
 
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Location of body fat
 
     Research suggests that the location of body fat also is an
important factor in health risks for adults. Excess fat in the abdomen
(stomach area) is a greater health risk than excess fat in the hips and
thighs. Extra fat in the abdomen is linked to high blood pressure,
diabetes, early heart disease, and certain types of cancer. Smoking and
too much alcohol increase abdominal fat and the risk for diseases
related to obesity. Vigorous exercise helps to reduce abdominal fat and
decrease the risk for these diseases. The easiest way to check your body
fat distribution is to measure around your waistline with a tape measure
and compare this with the measure around your hips or buttocks to see if
your abdomen is larger. If you are in doubt, you may wish to seek advice
from a health professional.
 
Problems with excessive thinness
 
     Being too thin can occur with anorexia nervosa, other eating
disorders, or loss of appetite, and is linked to menstrual irregularity
and osteoporosis in women, and greater risk of early death in both women
and men. Many people -- especially women -- are concerned about body
weight, even when their weight is normal. Excessive concern about weight
may cause or lead to such unhealthy behaviors as excessive exercise,
self-induced vomiting, and the abuse of laxatives or other medications.
These practices may only worsen the concern about weight. If you lose
weight suddenly or for unknown reasons, see a physician. Unexplained
weight loss may be an early clue to a health problem.
 
If you need to lose weight
 
     You do not need to lose weight if your weight is already within the
healthy range in the figure, if you have gained less than 10 pounds
since you reached your adult height, and if you are otherwise healthy.
If you are overweight and have excess abdominal fat, a weight-related
medical problem, or a family history of such problems, you need to lose
weight. Healthy diets and exercise can help people maintain a healthy
weight, and may also help them lose weight. It is important to recognize
that overweight is a chronic condition which can only be controlled with
long-term changes. To reduce caloric intake, eat less fat and control
portion sizes (box 6). If you are not physically active, spend less time
in sedentary activities such as watching television, and be more active
throughout the day. As people lose weight, the body becomes more
efficient at using energy and the rate of weight loss may decrease.
Increased physical activity will help you to continue losing weight and
to avoid gaining it back (box 5).
 
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BOX 6
TO DECREASE CALORIE INTAKE
 
-- Eat a variety of foods that are low in calories and high in nutrients
-- check the Nutrition Facts Label.
-- Eat less fat and fewer high-fat foods.
-- Eat smaller portions and limit second helpings of foods high in fat
and calories.
-- Eat more vegetables and fruits without fats and sugars added in
preparation or at the table.
-- Eat pasta, rice, breads, and cereals without fats and sugars added in
preparation or at the table.
-- Eat less sugars and fewer sweets (like candy, cookies, cakes, soda).
-- Drink less or no alcohol.
 
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     Many people are not sure how much weight they should lose. Weight
loss of only 5-10 percent of body weight may improve many of the
problems associated with overweight, such as high blood pressure and
diabetes. Even a smaller weight loss can make a difference. If you are
trying to lose weight, do so slowly and steadily. A generally safe rate
is 1/2-1 pound a week until you reach your goal. Avoid crash weight-loss
diets that severely restrict calories or the variety of foods. Extreme
approaches to weight loss, such as self-induced vomiting or the use of
laxatives, amphetamines, or diuretics, are not appropriate and can be
dangerous to your health.
 
Weight regulation in children
 
     Children need enough food for proper growth. To promote growth and
development and prevent overweight, teach children to eat grain
products; vegetables and fruits; lowfat milk products or other
calcium-rich foods; beans, lean meat, poultry, fish or other
protein-rich foods; and to participate in vigorous activity. Limiting
television time and encouraging children to play actively in a safe
environment are helpful steps. Although limiting fat intake may help to
prevent excess weight gain in children, fat should not be restricted for
children younger than 2 years of age. Helping overweight children to
achieve a healthy weight along with normal growth requires more caution.
Modest reductions in dietary fat, such as the use of lowfat milk rather
than whole milk, are not hazardous. However, major efforts to change a
child's diet should be accompanied by monitoring of growth by a health
professional at regular intervals.
 
ADVICE FOR TODAY
 
     Try to maintain your body weight by balancing what you eat with
physical activity. If you are sedentary, try to become more active. If
you are already very active, try to continue the same level of activity
as you age. More physical activity is better than less, and any is
better than none. If your weight is not in the healthy range, try to
reduce health risks through better eating and exercise habits. Take
steps to keep your weight within the healthy range (neither too high nor
too low). Have children's heights and weights checked regularly by a
health professional.
 
CHOOSE A DIET WITH PLENTY OF GRAIN PRODUCTS, VEGETABLES, AND FRUITS
 
     Grain products, vegetables, and fruits are key parts of a varied
diet. They are emphasized in this guideline because they provide
vitamins, minerals, complex carbohydrates (starch and dietary fiber),
and other substances that are important for good health. They are also
generally low in fat, depending on how they are prepared and what is
added to them at the table. Most Americans of all ages eat fewer than
the recommended number of servings of grain products, vegetables, and
fruits, even though consumption of these foods is associated with a
substantially lower risk for many chronic diseases, including certain
types of cancer.
 
Most of the calories in your diet should come from grain products,
vegetables, and fruits
 
     These include grain products high in complex carbohydrates --
breads, cereals, pasta, rice -- found at the base of the Food Guide
Pyramid, as well as vegetables such as potatoes and corn. Dry beans
(like pinto, navy, kidney, and black beans) are included in the meat and
beans group of the Pyramid, but they can count as servings of vegetables
instead of meat alternatives.
 
Plant foods provide fiber
 
     Fiber is found only in plant foods like whole-grain breads and
cereals, beans and peas, and other vegetables and fruits. Because there
are different types of fiber in foods, choose a variety of foods daily.
Eating a variety of fiber-containing plant foods is important for proper
bowel function, can reduce symptoms of chronic constipation,
diverticular disease, and hemorrhoids, and may lower the risk for heart
disease and some cancers. However, some of the health benefits
associated with a high-fiber diet may come from other components present
in these foods, not just from fiber itself. For this reason, fiber is
best obtained from foods rather than supplements.
 
Plant foods provide a variety of vitamins and minerals essential for
health
 
     Most fruits and vegetables are naturally low in fat and provide
many essential nutrients and other food components important for health.
These foods are excellent sources of vitamin C, vitamin B6, carotenoids,
including those which form vitamin A (box 7), and folate (box 8). The
antioxidant nutrients found in plant foods (e.g., vitamin C,
carotenoids, vitamin E, and certain minerals) are presently of great
interest to scientists and the public because of their potentially
beneficial role in reducing the risk for cancer and certain other
chronic diseases. Scientists are also trying to determine if other
substances in plant foods protect against cancer.
 
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BOX 7
SOME GOOD SOURCES OF CAROTENOIDS*
 
-- Dark-green leafy vegetables (such as spinach, collards, kale, mustard
greens, turnip greens), broccoli, carrots, pumpkin and calabasa, red
pepper, sweet potatoes, and tomatoes
 
-- Fruits like mango, papaya, cantaloupe
 
* Does not include complete list of examples. You can obtain additional
information from "Good Sources of Nutrients," USDA, January 1990. Also
read food labels for brand-specific information.
 
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     Folate, also called folic acid, is a B vitamin that, among its many
functions, reduces the risk of a serious type of birth defect (box 8).
Minerals such as potassium, found in a wide variety of vegetables and
fruits, and calcium, found in certain vegetables, may help reduce the
risk for high blood pressure (see boxes 3 and 14).
 
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BOX 8
SOME GOOD SOURCES OF FOLATE*
 
-- Dry beans (like red beans, navy beans, and soybeans), lentils,
chickpeas, cow peas, and peanuts
 
-- Many vegetables, especially leafy greens (spinach, cabbage, brussels
sprouts, romaine, looseleaf lettuce), peas, okra, sweet corn, beets, and
broccoli
 
-- Fruits such as blackberries, boysenberries, kiwifruit, oranges,
plantains, strawberries, orange juice, and pineapple juice
 
* Does not include complete list of examples. You can obtain additional
information from "Good Sources of Nutrients," USDA, January 1990. The
Nutrition Facts Label may also provide brand-specific information on
this nutrient.
 
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     The availability of fresh fruits and vegetables varies by season
and region of the country, but frozen and canned fruits and vegetables
ensure a plentiful supply of these healthful foods throughout the year.
Read the Nutrition Facts Label to help choose foods that are rich in
carbohydrates, fiber, and nutrients, and low in fat and sodium.
 
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BOX 9
FOR A DIET WITH PLENTY OF GRAIN PRODUCTS, VEGETABLES, AND FRUITS, EAT
DAILY--
 
6-11 servings* of grain products (breads, cereals, pasta, and rice)
 
-- Eat products made from a variety of whole grains, such as wheat,
rice, oats, corn, and barley.
-- Eat several servings of whole-grain breads and cereals daily.
-- Prepare and serve grain products with little or no fats and sugars.
 
3-5 servings* of various vegetables and vegetable juices
 
-- Choose dark-green leafy and deep-yellow vegetables often.
-- Eat dry beans, peas, and lentils often.
-- Eat starchy vegetables, such as potatoes and corn.
-- Prepare and serve vegetables with little or no fats.
 
2-4 servings* of various fruits and fruit juices
 
-- Choose citrus fruits or juices, melons, or berries regularly.
-- Eat fruits as desserts or snacks.
-- Drink fruit juices.
-- Prepare and serve fruits with little or no added sugars.
 
* See box 2 for what counts as a serving.
 
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ADVICE FOR TODAY
 
     Eat more grain products (breads, cereals, pasta, and rice),
vegetables, and fruits. Eat dry beans, lentils, and peas more often.
Increase your fiber intake by eating more of a variety of whole grains,
whole-grain products, dry beans, fiber-rich vegetables and fruits such
as carrots, corn, peas, pears, and berries (box 9).
 
CHOOSE A DIET LOW IN FAT, SATURATED FAT, AND CHOLESTEROL
 
     Some dietary fat is needed for good health. Fats supply energy and
essential fatty acids and promote absorption of the fat-soluble vitamins
A, D, E, and K. Most people are aware that high levels of saturated fat
and cholesterol in the diet are linked to increased blood cholesterol
levels and a greater risk for heart disease. More Americans are now
eating less fat, saturated fat, and cholesterol-rich foods than in the
recent past, and fewer people are dying from the most common form of
heart disease. Still, many people continue to eat high-fat diets, the
number of overweight people has increased, and the risk of heart disease
and certain cancers (also linked to fat intake) remains high. This
guideline emphasizes the continued importance of choosing a diet with
less total fat, saturated fat, and cholesterol.
 
Foods high in fat should be used sparingly
 
     Some foods and food groups in the Food Guide Pyramid are higher in
fat than others. Fats and oils, and some types of desserts and snack
foods that contain fat provide calories but few nutrients. Many foods in
the milk group and in the meat and beans group (which includes eggs and
nuts, as well as meat, poultry, and fish) are also high in fat, as are
some processed foods in the grain group. Choosing lower fat options
among these foods allows you to eat the recommended servings from these
groups and increase the amount and variety of grain products, fruits,
and vegetables in your diet without going over your calorie needs.
 
Choose a diet low in fat
 
     Fat, whether from plant or animal sources, contains more than twice
the number of calories of an equal amount of carbohydrate or protein.
Choose a diet that provides no more than 30 percent of total calories
from fat. The upper limit on the grams of fat in your diet will depend
on the calories you need (box 10). Cutting back on fat can help you
consume fewer calories. For example, at 2,000 calories per day, the
suggested upper limit of calories from fat is about 600 calories.
Sixty-five grams of fat contribute about 600 calories (65 grams of fat x
9 calories per gram = about 600 calories). On the Nutrition Facts Label,
65 grams of fat is the Daily Value for a 2,000-calorie intake (figure
4).
 
------------------------------------------------------------------------
BOX 10
MAXIMUM TOTAL FAT INTAKE AT DIFFERENT CALORIE LEVELS
 
Calories              1,600     2,200     2,800
Total fat (grams)        53        73        93
 
------------------------------------------------------------------------
 
------------------------------------------------------------------------
FIGURE 4
COOKIES
 
(Graphic)
 
------------------------------------------------------------------------
 
Choose a diet low in saturated fat
 
     Fats contain both saturated and unsaturated (monounsaturated and
polyunsaturated) fatty acids. Saturated fat raises blood cholesterol
more than other forms of fat. Reducing saturated fat to less than 10
percent of calories will help you lower your blood cholesterol level.
The fats from meat, milk, and milk products are the main sources of
saturated fats in most diets. Many bakery products are also sources of
saturated fats. Vegetable oils supply smaller amounts of saturated fat.
On the Nutrition Facts Label, 20 grams of saturated fat (9 percent of
caloric intake) is the Daily Value for a 2,000-calorie diet (figure 4).
 
     Monounsaturated and polyunsaturated fat. Olive and canola oils are
particularly high in monounsaturated fats; most other vegetable oils,
nuts, and high-fat fish are good sources of polyunsaturated fats. Both
kinds of unsaturated fats reduce blood cholesterol when they replace
saturated fats in the diet. The fats in most fish are low in saturated
fatty acids and contain a certain type of polyunsaturated fatty acid
(omega-3) that is under study because of a possible association with a
decreased risk for heart disease in certain people. Remember that the
total fat in the diet should be consumed at a moderate level -- that is,
no more than 30 percent of calories. Mono- and polyunsaturated fat
sources should replace saturated fats within this limit.
 
     Partially hydrogenated vegetable oils, such as those used in many
margarines and shortenings, contain a particular form of unsaturated fat
known as trans-fatty acids that may raise blood cholesterol levels,
although not as much as saturated fat.
 
Choose a diet low in cholesterol
 
     The body makes the cholesterol it requires. In addition,
cholesterol is obtained from food. Dietary cholesterol comes from animal
sources such as egg yolks, meat (especially organ meats such as liver),
poultry, fish, and higher fat milk products. Many of these foods are
also high in saturated fats. Choosing foods with less cholesterol and
saturated fat will help lower your blood cholesterol levels (box 11).
The Nutrition Facts Label lists the Daily Value for cholesterol as 300
mg. You can keep your cholesterol intake at this level or lower by
eating more grain products, vegetables and fruits, and by limiting
intake of high cholesterol foods.
 
------------------------------------------------------------------------
BOX 11
FOR A DIET LOW IN FAT, SATURATED FAT, AND CHOLESTEROL
 
Fats and Oils
 
-- Use fats and oils sparingly in cooking and at the table.
 
-- Use small amounts of salad dressings and spreads such as butter,
margarine, and mayonnaise. Consider using lowfat or fat-free dressings
for salads.
 
-- Choose vegetable oils and soft margarines most often because they are
lower in saturated fat than solid shortenings and animal fats, even
though their caloric content is the same.
 
-- Check the Nutrition Facts Label to see how much fat and saturated fat
are in a serving; choose foods lower in fat and saturated fat.
 
Grain Products, Vegetables, and Fruits
 
-- Choose lowfat sauces with pasta, rice, and potatoes.
 
-- Use as little fat as possible to cook vegetables and grain products.
 
-- Season with herbs, spices, lemon juice, and fat-free or lowfat salad
dressings.
 
Meat, Poultry, Fish, Eggs, Beans, and Nuts
 
-- Choose two to three servings of lean fish, poultry, meats, or other
protein-rich foods, such as beans, daily. Use meats labeled "lean" or
"extra lean." Trim fat from meat; take skin off poultry. (Three ounces
of cooked lean beef or chicken without skin -- a piece the size of a
deck of cards -- provides about 6 grams of fat; a piece of chicken with
skin or untrimmed meat of that size may have as much as twice this
amount of fat.) Most beans and bean products are almost fat-free and are
a good source of protein and fiber.
 
-- Limit intake of high-fat processed meats such as sausages, salami,
and other cold cuts; choose lower fat varieties by reading the Nutrition
Facts Label.
 
-- Limit the intake of organ meats (three ounces of cooked chicken liver
have about 540 mg of cholesterol); use egg yolks in moderation (one egg
yolk has about 215 mg of cholesterol). Egg whites contain no cholesterol
and can be used freely.
 
Milk and Milk Products
 
-- Choose skim or lowfat milk, fat-free or lowfat yogurt, and lowfat
cheese.
 
-- Have two to three lowfat servings daily. Add extra calcium to your
diet without added fat by choosing fat-free yogurt and lowfat milk more
often. [One cup of skim milk has almost no fat, 1 cup of 1 percent milk
has 2.5 grams of fat, 1 cup of 2 percent milk has 5 grams (one teaspoon)
of fat, and 1 cup of whole milk has 8 grams of fat.] If you do not
consume foods from this group, eat other calcium-rich foods (box 3).
 
------------------------------------------------------------------------
 
Advice for children
 
     Advice in the previous sections does not apply to infants and
toddlers below the age of 2 years. After that age, children should
gradually adopt a diet that, by about 5 years of age, contains no more
than 30 percent of calories from fat. As they begin to consume fewer
calories from fat, children should replace these calories by eating more
grain products, fruits, vegetables, and lowfat milk products or other
calcium-rich foods, and beans, lean meat, poultry, fish, or other
protein-rich foods.
 
ADVICE FOR TODAY
 
     To reduce your intake of fat, saturated fat, and cholesterol,
follow these recommendations, as illustrated in the Food Guide Pyramid,
which apply to diets consumed over several days and not to single meals
or foods.
 
-- Use fats and oils sparingly.
-- Use the Nutrition Facts Label to help you choose foods lower in fat,
saturated fat, and cholesterol.
-- Eat plenty of grain products, vegetables, and fruits.
-- Choose lowfat milk products, lean meats, fish, poultry, beans, and
peas to get essential nutrients without substantially increasing calorie
and saturated fat intakes.
 
CHOOSE A DIET MODERATE IN SUGARS
 
Sugars come in many forms
 
     Sugars are carbohydrates. Dietary carbohydrates also include the
complex carbohydrates starch and fiber. During digestion all
carbohydrates except fiber break down into sugars. Sugars and starches
occur naturally in many foods that also supply other nutrients. Examples
of these foods include milk, fruits, some vegetables, breads, cereals,
and grains. Americans eat sugars in many forms, and most people like
their taste. Some sugars are used as natural preservatives, thickeners,
and baking aids in foods; they are often added to foods during
processing and preparation or when they are eaten. The body cannot tell
the difference between naturally occurring and added sugars because they
are identical chemically.
 
Sugars, health, and weight maintenance
 
     Scientific evidence indicates that diets high in sugars do not
cause hyperactivity or diabetes. The most common type of diabetes occurs
in overweight adults. Avoiding sugars alone will not correct overweight.
To lose weight reduce the total amount of calories from the food you eat
and increase your level of physical activity (see pages 19-20).
 
     If you wish to maintain your weight when you eat less fat, replace
the lost calories from fat with equal calories from fruits, vegetables,
and grain products, found in the lower half of the Food Guide Pyramid.
Some foods that contain a lot of sugars supply calories but few or no
nutrients (box 12). These foods are located at the top of the Pyramid.
For very active people with high calorie needs, sugars can be an
additional source of energy. However, because maintaining a nutritious
diet and a healthy weight is very important, sugars should be used in
moderation by most healthy people and sparingly by people with low
calorie needs. This guideline cautions about eating sugars in large
amounts and about frequent snacks of foods and beverages containing
sugars that supply unnecessary calories and few nutrients.
 
------------------------------------------------------------------------
BOX 12
ON A FOOD LABEL, SUGARS INCLUDE
 
-- brown sugar
-- corn sweetener
-- corn syrup
-- fructose
-- fruit juice concentrate
-- glucose (dextrose)
-- high-fructose corn syrup
-- honey
-- invert sugar
-- lactose
-- maltose
-- molasses
-- raw sugar
-- [table] sugar (sucrose)
-- syrup
 
A food is likely to be high in sugars if one of the above terms appears
first or second in the ingredients list, or if several of them are
listed.
 
------------------------------------------------------------------------
 
Sugar substitutes
 
     Sugar substitutes such as sorbitol, saccharin, and aspartame are
ingredients in many foods. Most sugar substitutes do not provide
significant calories and therefore may be useful in the diets of people
concerned about calorie intake. Foods containing sugar substitutes,
however, may not always be lower in calories than similar products that
contain sugars. Unless you reduce the total calories you eat, the use of
sugar substitutes will not cause you to lose weight.
 
Sugars and dental caries
 
     Both sugars and starches can promote tooth decay. The more often
you eat foods that contain sugars and starches, and the longer these
foods are in your mouth before you brush your teeth, the greater the
risk for tooth decay. Thus, frequent eating of foods high in sugars and
starches as between-meal snacks may be more harmful to your teeth than
eating them at meals and then brushing. Regular daily dental hygiene,
including brushing with a fluoride toothpaste and flossing, and an
adequate intake of fluoride, preferably from fluoridated water, will
help you prevent tooth decay (box 13).
 
------------------------------------------------------------------------
BOX 13
FOR HEALTHIER TEETH AND GUMS
 
-- Eat fewer foods containing sugars and starches between meals.
-- Brush and floss teeth regularly.
-- Use a fluoride toothpaste.
-- Ask your dentist or doctor about the need for supplemental fluoride,
especially for children.
 
------------------------------------------------------------------------
 
ADVICE FOR TODAY
 
     Use sugars in moderation -- sparingly if your calorie needs are
low. Avoid excessive snacking, brush with a fluoride toothpaste, and
floss your teeth regularly. Read the Nutrition Facts Label on foods you
buy. The food label lists the content of total carbohydrate and sugars,
as well as calories.
 
CHOOSE A DIET MODERATE IN SALT AND SODIUM
 
Sodium and salt are found mainly in processed and prepared foods
 
     Sodium and sodium chloride -- known commonly as salt -- occur
naturally in foods, usually in small amounts. Salt and other
sodium-containing ingredients are often used in food processing. Some
people add salt and salty sauces, such as soy sauce, to their food at
the table, but most dietary sodium or salt comes from foods to which
salt has already been added during processing or preparation. Although
many people add salt to enhance the taste of foods, their preference may
weaken with eating less salt.
 
Sodium is associated with high blood pressure
 
     In the body, sodium plays an essential role in regulation of fluids
and blood pressure. Many studies in diverse populations have shown that
a high sodium intake is associated with higher blood pressure. Most
evidence suggests that many people at risk for high blood pressure
reduce their chances of developing this condition by consuming less salt
or sodium. Some questions remain, partly because other factors may
interact with sodium to affect blood pressure.
 
Other factors affect blood pressure
 
     Following other guidelines in the Dietary Guidelines for Americans
may also help prevent high blood pressure. An important example is the
guideline on weight and physical activity. The role of body weight in
blood pressure control is well documented. Blood pressure increases with
weight and decreases when weight is reduced. The guideline to consume a
diet with plenty of fruits and vegetables is relevant because fruits and
vegetables are naturally lower in sodium and fat and may help with
weight reduction and control. Consuming more fruits and vegetables also
increases potassium intakes which may help to reduce blood pressure (box
14). Increased physical activity helps lower blood pressure and control
weight. Alcohol consumption has also been associated with high blood
pressure. Another reason to reduce salt intake is the fact that high
salt intakes may increase the amount of calcium excreted in the urine
and, therefore, increase the body's need for calcium.
 
------------------------------------------------------------------------
BOX 14
SOME GOOD SOURCES OF POTASSIUM*
 
-- Vegetables and fruits in general, especially
   - potatoes and sweet potatoes
   - spinach, swiss chard, broccoli, winter squashes, and parsnips
   - dates, bananas, cantaloupes, mangoes, plantains, dried apricots,
     raisins, prunes, orange juice, and grapefruit juice
   - dry beans, peas, lentils
 
-- Milk and yogurt are good sources of potassium and have less sodium
than cheese; cheese has much less potassium and usually has added salt.
 
* Does not include complete list of examples. You can obtain additional
information from "Good Sources of Nutrients," USDA, January 1990. The
Nutrition Facts Label may also provide brand-specific information on
this nutrient.
 
------------------------------------------------------------------------
 
Most Americans consume more salt than is needed
 
     Sodium has an important role in the body. However, most Americans
consume more sodium than is needed. The Nutrition Facts Label lists a
Daily Value of 2,400 mg per day for sodium [2,400 mg sodium per day is
contained in 6 grams of sodium chloride (salt)]. In household measures,
one level teaspoon of salt provides about 2,300 milligrams of sodium.
Most people consume more than this amount.
 
     There is no way at present to tell who might develop high blood
pressure from eating too much sodium. However, consuming less salt or
sodium is not harmful and can be recommended for the healthy normal
adult (box 15).
 
------------------------------------------------------------------------
BOX 15
TO CONSUME LESS SALT AND SODIUM --
 
-- Read the Nutrition Facts Label to determine the amount of sodium in
the foods you purchase. The sodium content of processed foods -- such as
cereals, breads, soups, and salad dressings -- often varies widely.
 
-- Choose foods lower in sodium and ask your grocer or supermarket to
offer more low-sodium foods. Request less salt in your meals when eating
out or traveling.
 
-- If you salt foods in cooking or at the table, add small amounts.
Learn to use spices and herbs, rather than salt, to enhance the flavor
of food.
 
-- When planning meals, consider that fresh and most plain frozen
vegetables are low in sodium.
 
-- When selecting canned foods, select those prepared with reduced or no
sodium.
 
-- Remember that fresh fish, poultry, and meat are lower in sodium than
most canned and processed ones.
 
-- Choose foods lower in sodium content. Many frozen dinners, packaged
mixes, canned soups, and salad dressings contain a considerable amount
of sodium. Remember that condiments such as soy and many other sauces,
pickles, and olives are high in sodium. Ketchup and mustard, when eaten
in large amounts, can also contribute significant amounts of sodium to
the diet. Choose lower sodium varieties.
 
-- Choose fresh fruits and vegetables as a lower sodium alternative to
salted snack foods.
 
------------------------------------------------------------------------
 
ADVICE FOR TODAY
 
     Fresh fruits and vegetables have very little sodium. The food
groups in the Food Guide Pyramid include some foods that are high in
sodium and other foods that have very little sodium, or can be prepared
in ways that add flavor without adding salt. Read the Nutrition Facts
Label to compare and help identify foods lower in sodium within each
group. Use herbs and spices to flavor food. Try to choose forms of foods
that you frequently consume that are lower in sodium and salt.
 
IF YOU DRINK ALCOHOLIC BEVERAGES, DO SO IN MODERATION
 
     Alcoholic beverages supply calories but few or no nutrients. The
alcohol in these beverages has effects that are harmful when consumed in
excess. These effects of alcohol may alter judgment and can lead to
dependency and a great many other serious health problems. Alcoholic
beverages have been used to enhance the enjoyment of meals by many
societies throughout human history. If adults choose to drink alcoholic
beverages, they should consume them only in moderation (box 16).
 
------------------------------------------------------------------------
BOX 16
WHAT IS MODERATION?
 
Moderation is defined as no more than one drink per day for women and no
more than two drinks per day for men.
 
Count as a drink --
 
-- 12 ounces of regular beer (150 calories)
-- 5 ounces of wine (100 calories)
-- 1.5 ounces of 80-proof distilled spirits (100 calories)
 
------------------------------------------------------------------------
 
     Current evidence suggests that moderate drinking is associated with
a lower risk for coronary heart disease in some individuals. However,
higher levels of alcohol intake raise the risk for high blood pressure,
stroke, heart disease, certain cancers, accidents, violence, suicides,
birth defects, and overall mortality (deaths). Too much alcohol may
cause cirrhosis of the liver, inflammation of the pancreas, and damage
to the brain and heart. Heavy drinkers also are at risk of malnutrition
because alcohol contains calories that may substitute for those in more
nutritious foods.
 
Who should not drink?
 
Some people should not drink alcoholic beverages at all. These include:
 
-- Children and adolescents.
 
-- Individuals of any age who cannot restrict their drinking to moderate
levels. This is a special concern for recovering alcoholics and people
whose family members have alcohol problems.
 
-- Women who are trying to conceive or who are pregnant. Major birth
defects, including fetal alcohol syndrome, have been attributed to heavy
drinking by the mother while pregnant. While there is no conclusive
evidence that an occasional drink is harmful to the fetus or to the
pregnant woman, a safe level of alcohol intake during pregnancy has not
been established.
 
-- Individuals who plan to drive or take part in activities that require
attention or skill. Most people retain some alcohol in the blood up to
2-3 hours after a single drink.
 
-- Individuals using prescription and over-the-counter medications.
Alcohol may alter the effectiveness or toxicity of medicines. Also, some
medications may increase blood alcohol levels or increase the adverse
effect of alcohol on the brain.
 
ADVICE FOR TODAY
 
If you drink alcoholic beverages, do so in moderation, with meals, and
when consumption does not put you or others at risk.
 
ACKNOWLEDGMENTS
 
The U.S. Department of Health and Human Services and the U.S. Department
of Agriculture acknowledge the recommendations of the Dietary Guidelines
Advisory Committee -- the basis for this edition. The Committee
consisted of Doris Howes Calloway, Ph.D.(chair), Richard J. Havel, M.D.
(vice-chair), Dennis M. Bier, M.D., William H. Dietz, M.D., Ph.D.,
Cutberto Garza, M.D., Ph.D., Shiriki K. Kumanyika, Ph.D., R.D., Marion
Nestle, Ph.D., M.P.H., Irwin H. Rosenberg, M.D., Sachiko T. St. Jeor,
Ph.D., R.D., Barbara O. Schneeman, Ph.D., and John W. Suttie, Ph.D. The
Departments also acknowledge the staff work of the executive secretaries
to the committee: Karil Bialostosky, M.S., and Linda Meyers, Ph.D., from
HHS; Eileen Kennedy, D.Sc., R.D., and Debra Reed, M.S., from USDA.
 
FOR ADDITIONAL INFORMATION ON NUTRITION:
 
-- Center for Nutrition Policy and Promotion, USDA, 1120 20th Street,
NW, Suite 200 North Lobby, Washington, DC 20036.
 
-- Food and Nutrition Information Center, USDA/National Agricultural
Library, Room 304, 10301 Baltimore Boulevard, Beltsville, MD 20705-2351.
E-mail: fnic@nalusda.gov
 
-- Cancer Information Service, Office of Cancer Communications, National
Cancer Institute, Building 31, Room 10A16, 9000 Rockville Pike,
Bethesda, MD 20892.
E-mail: icic@aspensys.com
 
-- National Heart, Lung, and Blood Institute Information Center, P.O.
Box 30105, Bethesda, MD 20824-0105.
Gopher: gopher://gopher.nhlbi.nih.gov/
E-mail: nhlbic@dgs.dgysys.com
 
-- Weight-Control Information Network (WIN) of the National Institute of
Diabetes and Digestive and Kidney Diseases, 1 WIN WAY, Bethesda, MD
20892.
 
E-mail: winniddk@aol.com
 
-- National Institute on Alcohol Abuse and Alcoholism, 600 Executive
Boulevard, Suite 409, Bethesda, MD 20892-7003.
 
-- National Institute on Aging Information Center, Building 31, Room
5C27, National Institutes of Health, Bethesda, MD 20892.
 
-- Office of Food Labeling, Food and Drug Administration (HFS-150), 200
C Street, SW, Washington, DC 20204.
 
-- Contact your county extension home economist (cooperative extension
system) or a nutrition professional in your local public health
department, hospital, American Red Cross, dietetic association, diabetes
association, heart association, or cancer society.