Adequate Daily Nutrients

TABLE 1. Sample USDA Food Guide and the DASH Eating Plan at the 2,000-Calorie Level^a

Amounts of various food groups that are recommended each day or each week in the USDA Food Guide and in the DASH Eating Plan (amounts are daily unless otherwise specified) at the 2,000-calorie level. Also identified are equivalent amounts for different food choices in each group. To follow either eating pattern, food choices over time should provide these amounts of food from each group on average.

Note: Table updated to reflect 2006 DASH Eating Plan.

^a All servings are per day unless otherwise noted. USDA vegetable subgroup amounts and amounts of DASH nuts, seeds, and dry beans are per week.

^b The 2,000-calorie USDA Food Guide is appropriate for many sedentary males 51 to 70 years of age, sedentary females 19 to 30 years of age, and for some other gender/age groups who are more physically active. See table 3 for information about gender/age/activity levels and appropriate calorie intakes. See appendixes A-2 and A-3 for more information on the food groups, amounts, and food intake patterns at other calorie levels.

^c Whole grains are recommended for most grain servings to meet fiber recommendations.

^d In the DASH Eating Plan, nuts, seeds, and legumes are a separate food group from meats, poultry, and fish.

^e Since eggs are high in cholesterol, limit egg yolk intake to no more than 4 per week; 2 egg whites have the same protein content as 1 oz of meat.

^f The oils listed in this table are not considered to be part of discretionary calories because they are a major source of the vitamin E and polyunsaturated fatty acids, including the essential fatty acids, in the food pattern. In contrast, solid fats (i.e., saturated and trans fats) are listed separately as a source of discretionary calories.

TABLE 2. Comparison of Selected Nutrients in the Dietary Approaches to Stop Hypertension (DASH) Eating Plan^a, the USDA Food Guide^b, and Nutrient Intakes Recommended Per Day by the Institute of Medicine (IOM)^c

Estimated nutrient levels in the DASH Eating Plan and the USDA Food Guide at the 2,000-calorie level, as well as the nutrient intake levels recommended by the Institute of Medicine for females 19-30 years of age.

Note: Table updated to reflect 2006 DASH Eating Plan.

^a DASH nutrient values are based on a 1-week menu of the DASH Eating Plan.  Visit www.nhlbi.nih.gov.

^b USDA nutrient values are based on population-weighted averages of typical food choices within each food group or subgroup.

^c Recommended intakes for adult females 19-30; RDA = Recommended Dietary Allowance; AI = Adequate Intake; AMDR = Acceptable Macronutrient Distribution Range; UL = Upper Limit.

^d As Low As Possible while consuming a nutritionally adequate diet.

^e Amount listed is based on 14 g dietary fiber/1,000 kcal.

^f The DASH Eating Plan also can be used to follow at 1,500 mg sodium per day.

^g AT = mg d-α-tocopherol

^h RAE = Retinol Activity Equivalents

TABLE 3. Estimated Calorie Requirements (in Kilocalories) for Each Gender and Age Group at Three Levels of Physical Activity^a

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation.

^a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. "Reference size," as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

^b Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.

^c Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life

^d Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

^e The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at older ages. For adults, fewer calories are needed at older ages.