Factor | Recommendation | Source |
---|---|---|
Fruit and vegetable consumption | Â | |
• Eat five or more servings of a variety of vegetables and fruits each day. | ACS [3] | |
• Eat vegetables and fruits daily; limit juice intake. | AHA [25] | |
• Eat at least five servings (at least 400 g or 14 oz) of a variety of non-starchy vegetables and of fruits every day. | AICR [1] | |
• Consume sufficient amounts of fruits and vegetables while staying within energy needs; choose a variety of fruits and vegetables each day. | DGA [26] | |
• Have a diet which includes at least 400 g per day of total fruits and vegetables. | WHO [6] | |
Whole grain consumption | Â | |
• Chose whole grains in preference to processed (refined) grains and sugars. | ACS [3] | |
• Eat whole grain breads and cereals rather than refined grain products. | AHA [25] | |
• Eat relatively unprocessed grains and/or legumes with every meal. | AICR [1] | |
• Consume 3 or more ounce-equivalents of whole-grain products per day; At least half of grains consumed should come from whole grains. | DGA [26] | |
Healthy weight | Â | |
• Choose foods and beverages in amounts that help achieve and maintain a healthy weight through life. | ACS [3] | |
• Balance dietary calories with physical activity to maintain normal growth. | AHA [25] | |
• Be as lean as possible within the normal range of body weight (BMI of 18.5-24.9 kg/m2). | AICR [1] | |
• To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. | DGA [26] | |
• Maintain weight such that BMI is in the range of 18.5-24.9 kg/m2, and avoid weight gain during adult life. | WHO [6] |