Dietary Guidelines for Americans

U.S. Department of Agriculture U.S. Department of Health and Human Services www.dietaryguidelines.gov

APPENDIX 5. NUTRITIONAL GOALS FOR AGE-GENDER GROUPS, BASED ON DIETARY REFERENCE INTAKES AND DIETARY GUIDELINES RECOMMENDATIONS

Nutrient (units) Macronutrients Protein (g) (% of calories) Carbohydrate (g) (% of calories) Total ber (g) Total fat (% of calories) Saturated fat (% of calories) Linoleic acid (g) (% of calories) alpha-Linolenic acid (g) (% of calories) Cholesterol (mg) Minerals Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Zinc (mg) Copper (mcg) Selenium (mcg) Vitamins Vitamin A (mcg RAE) Vitamin Dh (mcg) Vitamin E (mg AT) Vitamin C (mg) Thiamin (mg) Riboavin (mg) Niacin (mg) Folate (mcg) Vitamin B6 (mg) Vitamin B12 (mcg) Choline (mg) Vitamin K (mcg)

Source of goala RDAb AMDRc RDA IOMd

Child Female 13 48 13 130 14 19 130 17

Male 48 19 1030 130 20 2535 <10% 10 510 0.9

Female 913 34 1030 130 22

Male 913 34 1030 130 25

Female 1418 46 130 25

Male 1418 52 130 31

Female 1930 46 1035 130 28

Male 1930 56 1035 130 34

Female 3150 46 1035 130 25

Male 3150 56 1035 130 31

Female 51+ 46 1035 130 22

Male 51+ 56 1035 130 28 2035 <10% 14 510 1.6

520 1030

1030 1030

AMDR 4565 4565 4565 AMDR 3040 2535 DGe AIf AMDR AI <10% <10% 7 510 0.7 10 510 0.9

4565 4565 4565 4565 4565 2535 2535 <10% 10 510 1.0 <10% 12 510 1.2 2535 2535 2035 <10% 11 510 1.1 <10% 16 510 1.6 <10% 12 510 1.1

4565 4565 4565 4565 4565 2035 2035 2035 2035 <10% 17 510 1.6 <10% 12 510 1.1 <10% 17 510 1.6 <10% 11 510 1.1

AMDR 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 0.61.2 DG <300 <300 <300 <300 <300 <300 <300 <300 <300 <300 <300 <300 <300

RDA RDA RDA RDA AI RDA RDA RDA RDA RDA RDA RDA RDA RDA RDA RDA RDA RDA AI AI

700 7 80 460

1,000 10 130 500

1,000 10 130 500 3,800 5 440 30 400 15 7 25 0.6 0.6 8 200 0.6 1.2 250 55

1,300 8 240 1,250 4,500 8 700 40 600 15 11 45 0.9 0.9 12 300 1.0 1.8 375 60

1,300 8 240 1,250 4,500 8 700 40 600 15 11 45 0.9 0.9 12 300 1.0 1.8 375 60

1,300 15 360 1,250 4,700 9 890 55 700 15 15 65 1.0 1.0 14 400 1.2 2.4 400 75

1,300 11 410 1,250 4,700 11 890 55 900 15 15 75 1.2 1.3 16 400 1.3 2.4 550 75

1,000 18 310 700 4,700 8 900 55 700 15 15 75 1.1 1.1 14 400 1.3 2.4 425 90

1,000 8 400 700 4,700 11 900 55 900 15 15 90 1.2 1.3 16 400 1.3 2.4 550 120

1,000 18 320 700 4,700 8 900 55 700 15 15 75 1.1 1.1 14 400 1.3 2.4 425 90

1,000 8 420 700 4,700 11 900 55 900 15 15 90 1.2 1.3 16 400 1.3 2.4 550 120

1,200 8 320 700 4,700 8 900 55 700 15 15 75 1.1 1.1 14 400 1.5 2.4 425 90

1,200 8 420 700 4,700 11 900 55 900 15 15 90 1.2 1.3 16 400 1.7 2.4 550 120

3,000 3,800 3 340 20 300 15 6 15 0.5 0.5 6 150 0.5 0.9 200 30 5 440 30 400 15 7 25 0.6 0.6 8 200 0.6 1.2 250 55

ULg <1,500 <1,900 <1,900 <2,200 <2,200 <2,300 <2,300 <2,300 <2,300 <2,300 <2,300 <2,300 <2,300

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Notes for APPENDIX 5.

a

Dietary Guidelines recommendations are used when no quantitative Dietary Reference Intake value is available; apply to ages 2 years and older. Recommended Dietary Allowance, IOM. c Acceptable Macronutrient Distribution Range, IOM. d 14 grams per 1,000 calories, IOM. e Dietary Guidelines recommendation. f Adequate Intake, IOM. g Upper Limit, IOM. h 1 mcg of vitamin D is equivalent to 40 IU. AT = alpha-tocopherol; DFE = dietary folate equivalents; RAE = retinol activity equivalents.
b

Sources: Britten P, Marcoe K, Yamini S, Davis C. Development of food intake patterns for the MyPyramid Food Guidance System. J Nutr Educ Behav 2006;38(6 Suppl):S78-S92. IOM. Dietary Reference Intakes: The essential guide to nutrient requirements. Washington (DC): The National Academies Press; 2006. IOM. Dietary Reference Intakes for Calcium and Vitamin D. Washington (DC): The National Academies Press; 2010.

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APPENDIX 9. VEGAN ADAPTATION OF THE USDA FOOD PATTERNS

For each food group or subgroup,a recommended average daily intake amountsb at all calorie levels. Recommended intakes from vegetable and protein foods subgroups are per week. For more information and tools for application, go to MyPyramid.gov.
Calorie level of patternc Fruits Vegetablesd Dark-green vegetables Red and orange vegetables Beans and peas (legumes) Starchy vegetables Other vegetables Grainse Whole grains Rened grains Protein foodsd Beans and peasf Soy products Nuts and seeds Dairy (vegan)g Oilsh Maximum SoFASi limit, calories (% total calories) 1,000 1c 1c c/wk 2 c/wk 1,200 1c 1 c 1 c/wk 3 c/wk 1,400 1 c 1 c 1 c/wk 3 c/wk 1,600 1 c 2c 1 c/wk 4 c/wk 1,800 1 c 2 c 1 c/wk 5 c/wk 2,000 2c 2 c 1 c/wk 5 c/wk 2,200 2c 3c 2 c/wk 6 c/wk 2,400 2c 3c 2 c/wk 6 c/wk 2,600 2c 3 c 2 c/wk 7 c/wk 2,800 2 c 3 c 2 c/wk 7 c/wk 3,000 2 c 4c 2 c/wk 7 c/wk 3,200 2 c 4c 2 c/wk 7 c/wk

c/wk

c/wk

c/wk

1 c/wk

1 c/wk

1 c/wk

2 c/wk

2 c/wk

2 c/wk

2 c/wk

3 c/wk

3 c/wk

2 c/wk 1 c/wk 3 oz-eq 1 oz-eq 1 oz-eq 2 oz-eq 5 oz-eq/ wk 4 oz-eq/ wk 6 oz-eq/ wk 2c 12 g 137 (14%)

3 c/wk 2 c/wk 4 oz-eq 2 oz-eq 2 oz-eq 3 oz-eq 7 oz-eq/ wk 5 oz-eq/ wk 8 oz-eq/ wk 2 c 12 g 121 (10%)

3 c/wk 2 c/wk 5 oz-eq 2 oz-eq 2 oz-eq 4 oz-eq 10 oz-eq/ wk 7 oz-eq/ wk 11 oz-eq/ wk 2 c 11 g 121 (9%)

4 c/wk 3 c/wk 5 oz-eq 3 oz-eq 2 oz-eq 5 oz-eq 12 oz-eq/ wk 9 oz-eq/ wk 14 oz-eq/ wk 3c 14 g 121 (8%)

5 c/wk 4 c/wk 6 oz-eq 3 oz-eq 3 oz-eq 5 oz-eq 12 oz-eq/ wk 9 oz-eq/ wk 14 oz-eq/ wk 3c 16 g 161 (9%)

5 c/wk 4 c/wk 6 oz-eq 3 oz-eq 3 oz-eq 5 oz-eq 13 oz-eq/ wk 10 oz-eq/ wk 15 oz-eq/ wk 3c 18 g 258 (13%)

6 c/wk 5 c/wk 7 oz-eq 3 oz-eq 3 oz-eq 6 oz-eq 15 oz-eq/ wk 11 oz-eq/ wk 17 oz-eq/ wk 3c 20 g 266 (12%)

6 c/wk 5 c/wk 8 oz-eq 4 oz-eq 4 oz-eq 6 oz-eq 16 oz-eq/ wk 11 oz-eq/ wk 18 oz-eq/ wk 3c 21 g 330 (14%)

7 c/wk 5 c/wk 9 oz-eq 4 oz-eq 4 oz-eq 6 oz-eq 16 oz-eq/ wk 11 oz-eq/ wk

7 c/wk 5 c/wk 10 oz-eq 5 oz-eq 5 oz-eq 7 oz-eq 17 oz-eq/ wk 12 oz-eq/ wk

8 c/wk 7 c/wk 10 oz-eq 5 oz-eq 5 oz-eq 7 oz-eq 17 oz-eq/ wk 12 oz-eq/ wk

8 c/wk 7 c/wk 10 oz-eq 5 oz-eq 5 oz-eq 7 oz-eq 17 oz-eq/ wk 12 oz-eq/ wk

18 oz-eq/ 20 oz-eq/ 20 oz-eq/ 20 oz-eq/ wk wk wk wk 3c 24 g 362 (14%) 3c 25 g 395 (14%) 3c 33 g 459 (15%) 3c 40 g 596 (19%)

a,b,c,d,e. See Appendix 7, notes a through e. f. Total recommended beans and peas amounts would be the sum of amounts recommended in the vegetable and the protein foods groups. An ounce-equivalent of beans and peas in the protein foods group is cup, cooked. For example, in the 2,000 calorie pattern, total weekly beans and peas recommendation is (13 oz-eq/4) + 1 cups = about 5 cups, cooked. g. The vegan dairy group is composed of calcium-fortied beverages and foods from plant sources. For analysis purposes the following products were included: calcium-fortied soy beverage, calcium-fortied rice milk, tofu made with calcium-sulfate, and calcium-fortied soy yogurt. The amounts in the 1,200 and 1,400 calorie patterns have increased to reect new RDAs for calcium that are higher than previous recommendations for children ages 4 to 8 years. h,i. See Appendix 7, notes g and h.

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APPENDIX 11. ESTIMATED EPA AND DHA AND MERCURY CONTENT IN 4 OUNCES OF SELECTED SEAFOOD VARIETIES

Common Seafood Varieties Salmon: Atlantic , Chinook , Coho

EPA+DHAa mg/4 ozb

Mercuryc mcg/4 ozd 2 510 813 5458 2 2 11 40 NA 2 11 6 9 3149 7 0 13 7 14 8 25 47 5 2 0 151 219 147 110

1,2002,400 2,3002,400 1,3502,100 1,700

Anchovies ,, Herring ,, and Shad

Mackerel: Atlantic and Pacic (not King) Tuna: Bluen , and Albacore

Sardines: Atlantic and Pacic Oysters: Pacice,f Trout: Freshwater Tuna: White (Albacore) canned Mussels,f: Blue

1,1001,600 1,550 1,0001,100 1,000 900

* *

Salmon: Pink and Sockeye

700900 750 600 200550 150350

Squid Pollock: Atlantic and Walleye

* * Crabf: Blue, King*,, Snow, Queen*, and Dungeness*

Tuna: Skipjack and Yellown Flounder ,, Plaice, and Sole , (Flatsh) Clamsf Catsh Cod: Atlantic and Pacic

350 200300 150300 100250 200 200 200 200 200 150 100 1,250

Tuna: Light canned

* * Scallops,f: Bay* and Sea* Haddock*, and Hake Lobstersf,g: Northern*, American
Crayshf Tilapia Shrimpf Shark Tilesh : Gulf of Mexico,i

Seafood varieties that should not be consumed by women who are pregnant or breastfeedingh 1,000 1,000 450

Swordsh Mackerel: King

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Notes for APPENDIX 11.

a. A total of 1,750 mg of Eicosapentaenoic (EPA) and Docosahexaenoic (DHA) per week represents an average of 250 mg per day, which is the goal amount to achieve at the recommended 8 ounces of seafood per week for the general public. b. EPA and DHA values are for cooked, edible portion rounded to the nearest 50 mg. Ranges are provided when values are comparable. Values are estimates. c. A total of 39 mcg of mercury per week would reach the EPA reference dose limit (0.1 mcg/kg/d) for a woman who is pregnant or breastfeeding and who weighs 124 pounds (56 kg). d. Mercury was measured as total mercury and/or methyl mercury. Mercury values of zero were below the level of detection. NA Data not available. Values for mercury adjusted to reect 4 ounce weight after cooking, assuming 25 percent moisture loss. Canned varieties not adjusted; mercury values gathered from cooked forms. Values are rounded to the nearest whole number. Ranges are provided when values are comparable. Values are estimates. e. Eastern oysters have approximately 500550 mg of EPA+DHA per 4 ounces. f. Cooked by moist heat. g. Spiny Lobster has approximately 550 mg of EPA+DHA and 14 mcg mercury per 4 ounces. h. Women who are pregnant or breastfeeding should also limit white (Albacore) Tuna to 6 ounces per week. i. Values are for Tilesh from the Gulf of Mexico; does not include Atlantic Tilesh, which have approximately 22 mcg of mercury per 4 ounces. *. Seafood variety is included in EPA+DHA value(s) reported. . Seafood variety is included in mercury value(s) reported. Sources: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory, 2010, USDA National Nutrient Database for Standard Reference, Release 23, Available at: http://www.ars.usda.gov/ba/bhnrc/ndl. U.S. Food and Drug Administration, Mercury Levels in Commercial Fish and Shellsh, Available at: http://www.fda.gov/Food/ FoodSafety/Product-Specic Information/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115644.htm. National Marine Fisheries Service. National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource Report, 1978. Environmental Protection Agency. The Occurrence of Mercury in the Fishery Resources of the Gulf of Mexico Report, 2000.

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APPENDIX 12. SELECTED FOOD SOURCES RANKED BY AMOUNTS OF POTASSIUM AND CALORIES PER STANDARD FOOD PORTION

Food
Potato, baked, esh and skin Prune juice, canned Carrot juice, canned Tomato paste Beet greens, cooked White beans, canned Tomato juice, canned Plain yogurt, nonfat or lowfat Tomato puree Sweet potato, baked in skin Clams, canned Orange juice, fresh Halibut, cooked Soybeans, green, cooked Tuna, yellown, cooked Lima beans, cooked Soybeans, mature, cooked Rocksh, Pacic, cooked Cod, Pacic, cooked Evaporated milk, nonfat Low-fat (1%) or reduced fat (2%) chocolate milk Bananas Spinach, cooked Tomato sauce Peaches, dried, uncooked Prunes, stewed Skim milk (nonfat) Rainbow trout, cooked Apricots, dried, uncooked Pinto beans, cooked Pork loin, center rib, lean, roasted Low-fat milk or buttermilk (1%) Lentils, cooked Plantains, cooked Kidney beans, cooked

Standard portion size

1 small potato 1 cup 1 cup cup cup cup 1 cup 8 ounces cup 1 medium 3 ounces 1 cup 3 ounces cup 3 ounces cup cup 3 ounces 3 ounces cup 1 cup 1 medium cup cup cup cup 1 cup 3 ounces cup cup 3 ounces 1 cup cup cup cup

Calories in standard portiona

128 182 94 54 19 149 41 127143 48 103 126 112 119 127 118 108 149 103 89 100 158190 105 2125 29 96 133 83 128 78 122 190 98102 115 89 112

Potassium in standard portion (mg)a

738 707 689 664 654 595 556 531579 549 542 534 496 490 485 484 478 443 442 439 425 422425 422 370419 405 398 398 382 381 378 373 371 366370 365 358 358

a. Source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Available at: http://www.ars.usda.gov/ba/bhnrc/ndl.

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APPENDIX 13. SELECTED FOOD SOURCES RANKED BY AMOUNTS OF DIETARY FIBER AND CALORIES PER STANDARD FOOD PORTION

Food
Beans (navy, pinto, black, kidney, white, great northern, lima), cooked Bran ready-to-eat cereal (100%) Split peas, lentils, chickpeas, or cowpeas, cooked Artichoke, cooked Pear Soybeans, mature, cooked Plain rye wafer crackers Bran ready-to-eat cereals (various) Asian pear Green peas, cooked Whole-wheat English mufn Bulgur, cooked Mixed vegetables, cooked Raspberries Sweet potato, baked in skin Blackberries Soybeans, green, cooked Prunes, stewed Shredded wheat ready-to-eat cereal Figs, dried Apple, with skin Pumpkin, canned Greens (spinach, collards, turnip greens), cooked Almonds Sauerkraut, canned Whole wheat spaghetti, cooked Banana Orange Guava Potato, baked, with skin Oat bran mufn Pearled barley, cooked Dates Winter squash, cooked Parsnips, cooked Tomato paste Broccoli, cooked Okra, cooked from frozen
1/3 1/3

Standard portion size

cup cup (about 1 ounce) cup cup hearts 1 medium cup 2 wafers cup (about 1 ounce) 1 small cup 1 mufn cup cup cup 1 medium cup cup cup cup (about 1 ounce) cup 1 small cup cup 1 ounce cup cup 1 medium 1 medium 1 fruit 1 small 1 small cup cup cup cup cup cup cup

Calories in Dietary ber in standard portiona standard portion (g)a

104149 81 108134 45 103 149 73 8891 51 5967 134 76 59 32 103 31 127 133 95100 93 77 42 1432 163 22 87 105 62 37 128 178 97 104 38 55 54 2627 26 6.29.6 9.1 5.68.1 7.2 5.5 5.2 5.0 2.65.0 4.4 3.54.4 4.4 4.1 4.0 4.0 3.8 3.8 3.8 3.8 2.73.8 3.7 3.6 3.6 2.53.5 3.5 3.4 3.1 3.1 3.1 3.0 3.0 3.0 3.0 2.9 2.9 2.8 2.7 2.62.8 2.6

a. Source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Available at: http://www.ars.usda.gov/ba/bhnrc/ndl.

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APPENDIX 14. SELECTED FOOD SOURCES RANKED BY AMOUNTS OF CALCIUM AND CALORIES PER STANDARD FOOD PORTION

Food
Fortied ready-to-eat cereals (various) Orange juice, calcium fortied Plain yogurt, nonfat Romano cheese Pasteurized process Swiss cheese Evaporated milk, nonfat Tofu, regular, prepared with calcium sulfate Plain yogurt, low-fat Fruit yogurt, low-fat Ricotta cheese, part skim Swiss cheese Sardines, canned in oil, drained Pasteurized process American cheese food Provolone cheese Mozzarella cheese, part-skim Cheddar cheese Low-fat milk (1%) Muenster cheese Skim milk (nonfat) Soymilk, original and vanilla, with added calcium Reduced fat milk (2%) Low-fat chocolate milk (1%) Low-fat buttermilk (1%) Rice milk, with added calcium Whole chocolate milk Whole milk Plain yogurt, whole milk Reduced fat chocolate milk (2%) Ricotta cheese, whole milk Tofu, rm, prepared with calcium sulfate and magnesium choloride

Standard portion size

1 cup (about 1 ounce) 1 cup 8 ounces 1 ounces 2 ounces cup cup 8 ounces 8 ounces cup 1 ounces 3 ounces 2 ounces 1 ounces 1 ounces 1 ounces 1 cup 1 ounces 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 8 ounces 1 cup cup cup

Calories in Calcium in standard portiona standard portiona (mg)

100210 117 127 165 189 100 94 143 232 171 162 177 187 149 128 171 102 156 83 104 122 158 98 113 208 149 138 190 216 88 2501,000 500 452 452 438 371 434 415 345 337 336 325 323 321 311 307 305 305 299 299 293 290 284 283 280 276 275 272 257 253

a. Data source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Available at: http://www.ars.usda.gov/ba/bhnrc/ndl.

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APPENDIX 15. SELECTED FOOD SOURCES RANKED BY AMOUNTS OF VITAMIN D AND CALORIES PER STANDARD FOOD PORTION

Food
Salmon, sockeye, cooked Salmon, smoked Salmon, canned Rocksh, cooked Tuna, light, canned in oil, drained Orange juicec Sardine, canned in oil, drained Tuna, light, canned in water, drained Whole milkc Whole chocolate milk
c

Standard portion size

3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 1 cup 3 ounces 3 ounces 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup
c

Calories in standard portiona

184 99 118 103 168 118 177 99 149 208 190 83122 158 104 100 99 92190 113 223 153337 89 149 133207 78 41 87

Vitamin D in standard portiona,b (mcg)

19.8 14.5 11.6 6.5 5.7 3.4 4.1 3.8 3.2 3.2 3.0 2.9 2.8 2.7 2.6 2.5 0.92.5 2.4 2.4 0.62.2 1.0 1.0 0.60.8 0.7 0.6 0.5

Reduced fat chocolate milk (2%)c Milk (nonfat, 1% and 2%)c Low-fat chocolate milk (1%)c Soymilkc Evaporated milk, nonfat Flatsh (ounder and sole), cooked Fortied ready-to-eat cereals (various) Rice drinkc Herring, pickled Pork, cooked (various cuts) Cod, cooked Beef liver, cooked Cured ham Egg, hard-boiled Shiitake mushrooms Canadian bacon
c

cup 3 ounces 1 cup (about 1 ounce) 1 cup 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 1 large cup 2 slices (about 1 ounces)

a. Source: U.S. Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Available at: http://www.ars.usda.gov/ba/bhnrc/ndl. b. 1 mcg of vitamin D is equivalent to 40 IU. c. Vitamin D fortied.

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