The Dietary Guidelines for Americans (Dietary Guidelines) provide science-based advice to promote health and reduce risk for chronic diseases through diet and physical activity. They are based on the preponderance of scientific evidence for lowering risk of chronic disease and promoting health. The Dietary Guidelines are targeted for healthy people 2 years of age and over living in the United States.
The Dietary Guidelines are reviewed, updated and published every 5 years by a Dietary Guidelines Advisory Committee appointed by the secretaries of the U.S. Department of Health and Human Services and U. S. Department of Agriculture.
The 2005 Dietary Guidelines for Americans differ in scope and purpose from past guidelines. The new guidelines contain more technical information and provide detailed scientific analysis. They are targeted toward policymakers, nutrition educators, nutritionists and healthcare providers rather than the general public. A separate document based on the Dietary Guidelines has been developed for consumers. The title is “Finding a Way to a Healthier You: Based on the Dietary Guidelines for Americans.”
Basic Premises of the Dietary Guidelines:
- Following the Dietary Guidelines will help reduce the risk of chronic disease and obesity.
- Nutrient needs should be met primarily through food.
- Foods should be prepared and handled to reduce risk of foodborne illness.
- Diets should provide all nutrients needed for growth and health recommended by the Institute of Medicine’s Dietary Reference Intakes (DRIs). The DRIs are the nutrients recommended for humans, such as vitamin C, protein, calcium, etc. and the amounts they should consume at different ages. The DRIs include the Recommended Dietary Allowances (RDA) and the Adequate Intakes (AI).
- Dietary Guidelines recommendations should be implemented as a whole.
- Taken together, the Dietary Guidelines encourage most Americans to eat fewer calories, be more active and make wise food choices.
The 2005 Dietary Guidelines developed for healthy Americans two years of age and older are:
Dietary Guideline: Adequate Nutrients Within Calorie Needs
Overview
Although many Americans consume too many calories and too much saturated fat, trans fat, cholesterol, added sugars and salt, they may not get enough of certain recommended nutrients including:
Adults: calcium, potassium, fiber, magnesium; vitamins A (carotenoids), C and E
Children and adolescents: calcium, potassium, fiber, magnesium, vitamin E
Certain population groups: B12, iron, folic acid, vitamins E and D
Food sources of nutrients of concern are the following:
Key Recommendations:
- Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol.
- Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
Key Recommendations for specific population groups:
- People over age 50: Consume vitamin B12 in its crystalline form (i.e., fortified foods or supplements).
- Women of childbearing age who may become pregnant: Eat foods high in heme-iron and /or consume iron-rich plant foods or iron-fortified foods with an enhancer of iron absorption, such as vitamin C-rich foods.
- Women of childbearing age who may become pregnant and those in the first trimester of pregnancy: Consume adequate synthetic folic acid daily (from fortified foods or supplements) in addition to food forms of folate from a varied diet.
- Older adults, people with dark skin and people exposed to insufficient ultraviolet band radiation (i.e., sunlight): Consume extra vitamin D from vitamin D-fortified foods and /or supplements.
USDA Food Guide and Dietary Approaches to Stop Hypertension (DASH )Eating Plan
The two eating plans show how to choose foods to get the nutrients needed each day and are flexible to permit food choices based on individual and cultural food preferences, cost and availability.
The USDA Food Guide provides the number of servings and amounts of food to consume from the basic food groups to meet recommended nutrient intakes at 12 different calorie levels.
The DASH Eating Plan provides the number of servings and amounts of food to consume to meet recommended nutrient intakes at four different calorie levels. DASH was originally developed to study the effects of diet on preventing hypertension
The DASH Diet and the USDA Food Guide emphasize these foods:
- More dark green vegetables, orange vegetables, legumes, fruits, whole grains, low fat milk and milk products
- Less refined grains, total fats (especially cholesterol and saturated and trans fat), added sugars and calories.
The USDA Food Guide and the DASH diet provide the recommended nutrients established by the Institute of Medicine’s Dietary Reference Intakes (DRIs). The DRIs include the Recommended Dietary Allowances (RDA) and the Adequate Intakes (AI). The Dietary Reference Intakes are the nutrients recommended for healthy populations.
Food guides and patterns provide an easy way to get the nutrients you need. Rather than having to count up the number of milligrams or micrograms of each nutrient you need, eating the recommended servings of foods from the food guide will provide the needed nutrients.
Remember: Meeting nutrient recommendations must go hand in hand with keeping calories under control!
Fluids for proper hydration are addressed in this Dietary Guideline as well as in the Guideline on Physical Activity. Information on fluid intake and thirst include the following:
- Thirst and normal drinking at meals are usually sufficient to maintain hydration.
- Healthy individuals who have routine access to fluids and are not exposed to heat stress consume adequate water to meet their needs.
- To avoid dehydration during prolonged physical activity or when it is hot, drink fluid regularly during the activity and drink several glasses of water or other fluid after the physical activity.
Dietary Guideline: Weight Management
Overview
Many Americans are overweight or obese, and the problem is increasing. The first Dietary Guideline addresses this problem and focuses on helping Americans prevent weight gain and maintain a healthy weight.
Many Americans consume more calories than they need without meeting recommended nutrients. To meet nutrient needs:
Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol.
Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
Too much body fat causes health problems. Two ways to determine body fat are:
- Body Mass Index (BMI)* - adults and children
- Adults – weight (kg)/height (meters)
- Children – use growth grids that compare BMI with age and gender values
- Waist circumference – adults
*BMI is a more accurate way to tell how much fat a person has than is body weight alone. However, BMI may overestimate body fat in muscular people and underestimate in people who have lost muscle mass.
BMI is the measure used now to assess weight status. BMI expresses the relationship (or ratio) of weight-to-height. The BMI is more highly correlated with body fat than any other indicator of height and weight.
Individuals with a BMI of 25 to 29.9 are considered overweight.
Individuals with a BMI of 30 or more are considered obese.
Key Recommendations
- To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
- To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
- Key Recommendations for Specific Population Groups
- Those who need to lose weight. Aim for slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity.
Key Recommendations for Specific Population Groups:
- Overweight children: Reduce the rate of body weight gain while allowing growth and development. Consult a healthcare provider before placing a child on a weight-reduction diet.
- Pregnant women: Ensure appropriate weight gain as specified by health care provider.
- Breastfeeding women: Moderate weight reduction is safe and does not compromise weight gain of nursing infant.
- Overweight adults and children with chronic diseases and/or on medication: Consult a healthcare provider about weight loss strategies prior to starting a weight-reduction program to ensure appropriate management of other health conditions.
Discussion:
Successful weight loss strategies depend on both sides of the energy balance scale: caloric intake and energy expenditure. A lifestyle change in diet and physical activity is the best first choice for weight loss. Successful weight management requires lifelong commitment to healthy eating and physical activity.
Weight management tips:
- Calories count.
- Watch portion sizes
- Decrease added sugars, fats and alcohol.
- Avoid fad diets.
Choose an eating plan that includes a variety of foods and provides the recommended amounts of protein, carbohydrate and fat. The Acceptable Macronutrient Distribution Ranges (AMDR – Institute of Medicine) recommended intakes for macronutrients are:
-
Fat – 20 to 35 percent of total calories
-
Carbohydrate – 45 to 65 percent of total calories
-
Protein – 10 to 35 percent of total calories
-
Weight Gain Prevention vs. Weight Loss
Preventing weight gain is critical. Losing weight is more challenging than preventing weight gain. Most adults gain excessive weight over time. The behaviors required to lose weight and prevent weight gain are the same, but once the weight is gained, the extent of the behaviors required to lose weight is more challenging!
The Dietary Guidelines suggest reducing calorie intake 50 to 100 calories a day to helps prevent gradual weight gain. To help promote weight loss, reduce calorie intake by 500 calories a day.
Prevention strategy:
- Eat fewer calories.
- Be more active.
- Make wiser food choices.
- Balance food intake with physical activity to prevent weight gain.
Dietary Guideline: Physical Activity
Overview:
Many Americans are inactive. In 2002, 25 percent of adults report not participating in leisure time physical activities. In 2003, 38 percent of 9- to 12-year-olds watched more than 3 hours of television per day.
Physical activity is any bodily movement produced by skeletal muscles resulting in energy expenditure. Physical fitness is the ability to perform physical activity. The benefits of physical activity and being physically fit include the following:
- Enables one to meet physical demands of work and leisure comfortably
- Lowers risk for chronic diseases
- Aids in managing mild to moderate depression and anxiety
Three types of physical activity include:
- Vigorous physical activity (jogging or other aerobic exercise) – increases cardiovascular and physical fitness
- Resistance exercise (strength training such as weight lifting) – increases muscular strength and endurance and maintains or increases muscle mass
- Weight-bearing exercise – helps build and maintain bone mass
Key Recommendations:
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being and a healthy body weight
To reduce chronic disease risk in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
To help manage body weight and prevent gradual body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility and resistance exercise or calisthenics for muscle strength and endurance.
Key recommendations for special populations are:
- Children and adolescents: Engage in at least 60 minutes of physical activity on most, preferably all, days of the week.
- Pregnant women: In the absence of medical or obstetric complications, incorporate 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week. Avoid activities with a high risk of falling or abdominal trauma. Breastfeeding women: Be aware that neither acute not regular exercise adversely affects the mother’s ability to successfully breastfeed.
- Older adults: Participate in regular physical activity to reduce functional declines associated with aging and to achieve the other benefits of physical activity identified for all adults.
Physical Activity Precautions:
- Consult physician before starting a vigorous exercise program
- Men over age 40
Women over age 50
- Anyone with history of chronic diseases – heart disease, diabetes, etc.
- Lack of time is often given for a failure to be physically active. Setting aside 30 to 60 consecutive minutes each day for planned exercise is one way to obtain physical activity.
- Physical activity may also include three to six 10-minute segments of moderate-intensity activity for a total of 30 to 60 minutes. The accumulated total is what is important – both for health and for burning calories.
Dietary Guideline: Food Groups to Encourage
Overview:
Increased intakes of fruits, vegetables, whole grains and fat-free or low-fat milk products are likely to have important health benefits for most Americans, including reduced risk of chronic diseases – stroke and other cardiovascular diseases, type 2 diabetes, cancers (pharynx, larynx, lung, esophagus, stomach, colon-rectum).
Fruits and vegetables contain naturally occurring chemicals called phytochemicals. Phytochemicals act as antioxidants to prevent breakdown of cell membranes and prevent disease. Fruits and vegetables also contain vitamins and minerals needed for good health and to prevent disease.
Fruits, vegetables and whole grains are rich in fiber. Fiber may reduce the risk of coronary heart disease and other chronic diseases
Milk and milk products can reduce the risk of low bone mass throughout the life cycle. Consuming adequate milk products is especially important for children and adolescents who are building their peak bone mass.
Whole grains include the entire grain seed (kernel), which includes the bran, germ and endosperm. Whole grains provide fiber, vitamins and minerals.
The first ingredient listed on grain and cereal products should be “whole” or “whole grain.” You can’t tell a whole-grain product by its color. It’s important to read labels to find out if a product is whole-grain.
Refined grains have most of the bran and some of germ removed during processing. The nutrients lost during refining include the dietary fiber, vitamins, minerals, lignans, phytoestrogens, phenolic compounds and phytic acid. Most refined grains are enriched with folic acid, thiamin, riboflavin, niacin and iron.
Whole Grains Available in the U.S.:
- Whole wheat
- Whole-grain corn
- Popcorn
- Brown rice
- Whole rye
- Whole-grain barley
- Wild rice
- Buckwheat
- Triticale
- Bulgur (cracked wheat)
- Millet
- Quinoa
- Sorghum
Key Recommendations
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables and other vegetables) several times a week.
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
Key recommendations for specific population groups:
- Children and adolescents: Consume whole-grain products often; at least half the grains should be whole grains. Children 2 to 8 years should consume 2 cups per day of fat-free or low-fat milk or equivalent milk products. Children 9 years of age and older should consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
Discussion
Three servings of whole grains may be difficult for younger children to achieve, and it is recommended that they increase whole grains into their diets as they grow.
Food Groups to Encourage
A 2,000-calorie diet is used for reference and discussion. The number of recommended servings of fruits and vegetables from the USDA Food Guide are:
- Fruits and vegetables – 9 servings (4 ½ cups)/day
- Fruits – 2 cups (4 servings)
- Vegetables – 2.5 cups (4 servings)
- Dark green vegetables – 3 cups/week
- Legumes (dry beans) – 2 cups/week
- Starchy vegetables – 3 cups/week
- Other vegetables – 6 ½ cups/week
People who need fewer calories would need fewer servings, and people on higher calorie levels would need more servings. Example:
- 1,200 calories – 2 ½ cups (5 servings)
- 3,200 calories – 6 ½ cups (13 servings)
Food Groups to Encourage
The number of recommended servings of grain foods from the USDA Food Guide are:
- Grain Group – 6 ounce-equivalents*
- Whole grains – 3 ounce-equivalents
- Other grains – 3 ounce-equivalents
*1 ounce-equivalent = 1 slice bread; 1 cup dry cereal; ½ cup cooked rice, pasta and cereal
The number of recommended servings from the milk and milk products from the USDA Food Guide are:
- Milk and milk products – 3 cups
- Milk equivalents =
- 1 cup low-fat/fat free milk
- 1 ½ oz. low-fat or fat-free natural cheese
- 2 oz. low-fat or fat-free processed cheese
Lactose Intolerance: Choose lactose-free products or consume the enzyme lactase before eating milk products.
Dietary Guideline: Fats
Overview
Fats and oils are needed for a healthful diet. They supply energy and essential fatty acids, serve as carrier for absorption of fat soluble vitamins A, D, E and K and carotenoids and serve as building blocks of membranes. The Acceptable Macronutrient Distribution Ranges (AMDR – Institute of Medicine) recommended intake for fat is 20 to 35 percent of total calories.
A high intake of saturated fats, trans fats and cholesterol may increase unhealthy blood lipids and heart disease risk. Fat intake greater than 35 percent usually leads to increased intake of saturated fat and calories. Fat intake less than 20 percent increases risk of inadequate vitamin E, lower HDL-cholesterol and higher triglycerides.
To decrease LDL-cholesterol (bad cholesterol) in blood, decrease intake of saturated fat and decrease intake of trans fat. Some people may need to decrease cholesterol intake – especially important for men who usually have higher intakes of cholesterol.
Trans fats are partially hydrogenated oils. A new Food and Drug Administration (FDA) labeling law requires food manufacturers to list the amount of trans fats. Many food products are being reformulated to eliminate or reduce trans fats. It’s important to read labels to find out if food products contain trans fats.
Key Recommendations
Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat or fat-free.
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
Key recommendations for specific population groups:
- Children and adolescents: Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
Discussion
Most fats should come from polyunsaturated or monounsaturated fatty acids rather than saturated fatty acids. There are two types of polyunsaturated fatty acid: omega-6 fatty acids found in soybean, corn and safflower oils and omega-3 fatty acids found in canola oil, walnuts, flaxseeds, salmon, herring.
Monounsaturated fatty acids are found in olive, canola, high-oleic safflower and sunflower oils and nuts.
To keep saturated fat below 10 percent of calories:
- 1,600 calories 18 g. or less
- 2,000 calories 20 g. or less
- 2,200 calories 24 g. or less
- 2,500 calories 25 g. or less
- 2,800 calories 31 g. or less
Fish, especially fatty fish, contain omega-3 fatty acids in the form of docosahexaenoic acid (DHA) and eicosapentanenoic acid (EPA).
The recommended fish consumption to provide DHA and EPA omega-3 fatty acids is 2 servings (8 ounces) fish per week. Consumption of two servings of fish a week may reduce the risk of mortality from coronary heart disease.
An FDA advisory for women of childbearing age, pregnant women, nursing mothers and young children recommends that they avoid some types of fish and shellfish and eat those lower in mercury. FDA has a toll-free line at 1-888-SAFEFOOD.
Dietary Guideline: Carbohydrates
Overview
Carbohydrates are part of a healthful diet. They provide energy to the body and are the preferred energy source for the brain, central nervous system, placenta and fetus. Carbohydrate spares protein from being used for energy rather than for building and repair of body tissues.
Carbohydrates Include starches, simple sugars and fiber. Simple carbohydrates or simple sugars include glucose, fructose, galactose, maltose, sucrose and lactose. Complex carbohydrates include starches, which are digestible, and fiber, which is indigestible.
Dietary fibers are composed of polysaccharides cellulose, hemicelluloses, pectins, gums and mucilages. The only noncarbohydrate component of dietary fibers are lignins, which include complex alcohol derivatives.
Carbohydrate food sources occur naturally in food or may be added to food.
Naturally occurring carbohydrates in foods include fruits, vegetables, grains, milk, sugars and syrups. Added sugars include caloric sweeteners added at the table or during processing or preparation.
Key Recommendations
Choose fiber-rich fruits, vegetables and whole grains often.
Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.
Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.
Discussion
Benefits of fiber include improved laxation (insoluble fiber) and decreased coronary heart disease risk (soluble fiber). The recommended fiber intake is 14 grams/1,000 calories. The best food sources of fiber include fruits, vegetables, whole-grains and legumes (peas and beans).
Added Sugars and Weight Gain: The greater the consumption of added sugars, the more difficult it is to consume enough nutrients without gaining weight. Available prospective studies show a positive association between the consumption of calorically sweetened beverages and weight gain. For his reason, decreased intake of such foods, especially beverages with caloric sweeteners, is recommended to reduce calorie intake and help achieve recommended nutrient intakes and weight control.
Carbohydrates and Dental Caries: Sugars and starches contribute to dental caries. They provide a substrate for bacterial fermentation in the mouth. The frequency and duration of sugar and starch consumption are important factors.
The best approaches to prevent dental caries include:
- Drinking fluoridated water and/or using fluoridated dental products – There is fear that drinking bottled water may lead to Americans not getting enough fluoride for maintenance of oral health.
- Good oral care – brushing and flossing
Dietary Guideline: Sodium and Potassium
Higher salt (sodium chloride) intake is linked with higher blood pressure. Decreased salt reduces the risk of high blood pressure. Nearly all Americans consume much more salt than they need. Many American adults develop hypertension during their lifetimes.
Lifestyle changes to lower blood pressure and prevent or delay onset of high blood pressure include:
- Reduce salt intake.
- Increase potassium intake.
- Lose excess weight.
- Increase physical activity.
- Eat a healthy diet.
Sources of dietary sodium:
- Food processing – 77%
- Naturally occurring – 12%
- At the table – 6%
- During cooking – 5%
Since so much salt is added in processed foods, it’s important to read labels to find out how much sodium a serving of food contains.
Potassium is an element found in foods that has several health benefits. The benefits include:
- Blunts the effects of salt on blood pressure
- May reduce the risk of developing kidney stones
- Decrease bone loss with age
The best food sources of potassium include leafy green vegetables, fruit from vines and root vegetables. Meat, milk and cereals contain potassium, but it is not as readily available as from fruits and vegetables
Key Recommendations
Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.
Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
Key recommendations for specific population groups:
Individuals with hypertension, blacks and middle-aged and older adults: Aim to consume no more than 1,500 mg of sodium per day, and meet the potassium recommendation (4,700 mg/day) with food.
The recommended daily potassium intake includes the following:
- Adults and adolescents – 4,700 mg/day
- Children
- 1 to 3 years – 3,000 mg/day
- 4 to 8 years – 3,800 mg/day
- 9 to 13 years – 4,500 mg/day
Dietary Guideline: Alcoholic Beverages
Overview
Alcoholic beverages are harmful when consumed in excess. Drinking alcohol in excess….
- Alters judgment
- Can lead to dependency or addiction
- May cause other health problems:
- Cirrhosis of the liver
- Inflammation of the pancreas
- Damage to the heart and brain
Moderate alcohol consumption may have beneficial health effects in some individuals. For middle-aged and older adults, a daily intake of 1 or 2 drinks is associated with lowest all-cause mortality. Adults who consume 1 to 2 drinks daily have a lower risk of coronary heart disease compared to non-drinkers.
There is little, if any, health benefit of drinking alcohol for younger adults, and there is a higher risk of traumatic injury and death.
Key Recommendations
Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.
Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol and those with specific medical conditions.
Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill or coordination, such as driving or operating machinery.
Discussion
Moderation in drinking alcoholic beverages definition:
- Women – up to 1 drink/day
- Men – up to 2 drinks/day
Amount – not an average but the amount consumed on any single day:
- 12 fluid ounces of regular beer
- 5 fluid ounces of wine
- 1.5 fluid ounces of 80-proof distilled spirits
Dietary Guideline: Food Safety
Overview
An estimated 76 million cases of foodborne illness occur in the U.S. every year; of those, 5,000 people die. Foods contaminated with harmful bacteria, viruses, parasites, toxins, chemicals and physical contaminants cause foodborne illness. Microbial (bacteria and viruses) foodborne illness is the most important food safety problem, causing more cases of foodborne illness.
Key Recommendations
To avoid microbial foodborne illness:
- Clean hands, food contact surfaces and fruits and vegetables. Meat and poultry should not be washed or rinsed.
- Separate raw, cooked and ready-to-eat foods while shopping, preparing or storing foods.
- Cook foods to a safe temperature to kill microorganisms.
- Chill (refrigerate) perishable food promptly and defrost foods properly.
- Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices and raw sprouts.
Key recommendations for specific populations are:
- Infants and young children, pregnant women, older adults and those who are immunocompromised: Do not eat or drink raw (unpasteurized) milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, raw or undercooked fish or shellfish, unpasteurized juices and raw sprouts.
- Pregnant women, older adults and those who are immunocompromised: Only eat certain deli meats and frankfurters that have been reheated to steaming hot.
Pregnant women, older adults and those who are immunocompromised are at risk of developing listeriosis, a potentially life-threatening illness caused by the bacterium Listeria monocytogenes. Some deli meats and frankfurters that have not been reheated to steaming hot and some ready-to-eat foods are associated with listeriosis and pose a high-risk to certain individuals. All these foods should be heated to a safe internal temperature.
Discussion
All those who handle food are responsible to keep food as safe as possible.
To keep food safe:
- Clean hands, food contact surfaces and fruits and vegetables
- Separate raw, cooked and ready-to-eat foods
- Cook foods to a safe internal temperature
- Chill perishable food promptly
- Defrost food properly
Handwashing is one of the most important things anyone handling food can do to keep food safe to eat. Wash hands often, particularly before and after preparing food, especially raw meat, poultry or seafood
Handwashing protocol:
- Wet hands
- Apply soap
- Rub hands vigorously together for 20 seconds
- Rinse hands thoroughly under clean, running warm water
- Dry hands completely using a clean disposable or cloth towel.
Proper washing of fruits and vegetables is important to prevent foodborne illness.
To wash fruits and vegetables:
- Remove and discard outer leaves.
- Wash produce just before cooking or eating.
- Wash produce under running potable water, scrubbing with a clean brush or hands.
- Dry produce using a clean disposable or cloth towel.*
Ready-to-eat, prewashed bagged produce can be used without further washing if kept refrigerated and used by the “use-by” date.
Free moisture may promote microbial survival and growth. Dry produce if it will not be eaten or cooked right away.
Food safety recommendations no longer recommend washing raw meat and poultry.
Washing increases the danger of cross-contamination allowing bacteria present on the food surface to spread to ready-to-eat foods, kitchen utensils and counter surfaces.
To prevent cross-contamination, separate raw, cooked and read-to-eat foods while shopping, preparing or storing. Clean refrigerator surfaces thoroughly to prevent contamination from raw meats, poultry, fish, uncooked hot dogs, certain deli meats or raw vegetables to other stored foods
Raw meat, poultry and eggs should be cooked to a safe internal temperature. Use a food thermometer to tell if food is cooked to recommended internal temperature.
Reheat leftover refrigerator foods to the proper internal temperature – 165 degrees F.
Bacteria multiply rapidly between 40 and 140 degrees F, doubling in number in as little as 20 minutes. Keep food out of the temperature danger zone to prevent foodborne illness.
Temperature Rules for Food Safety:
- Keep food out of the temperature danger zone: 40 degrees to 140 degrees F.
- Set refrigerator temperature no higher than 40 degrees F.
- Set freezer at 0 degrees F.
- Keep hot food in the oven, heated chafing dishes, preheated steam table, warming trays or slow cookers.
- Use a food thermometer to check food temperature.