8 NIH Publication Number 004084, The Practical Guide: Identification, Evaluation and Treatment of Overweight and Obesity in Adults, U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung, and Blood Institute, October 2000. http://www.nhlbi.nih.gov/guidelines/obesity/prctgd_c.pdf
DI E TARY G UID E L I N E S FO R AM E R IC AN S , 2 0 0 5 16
TABLE 4. Calories/Hour Expended in Common Physical Activities
Some examples of physical activities commonly engaged in and the average amount of calories a 154pound individual will expend y engaging in each activity for 1 hour. The expenditure value encompasses both resting metabolic rate calories and activity expenditure. Some of the activities can constitute either moderateor vigorousintensity physical activity depending on the rate at which they are carried out (for walking and bicycling).
Moderate Physical Activity |
Approximate Calories/Hr for a 154 lb Person a |
Hiking |
370 |
Light gardening/yard work |
330 |
Dancing |
330 |
Golf (walking and carrying clubs) |
330 |
Bicycling (<10 mph) |
290 |
Walking (3.5 mph) |
280 |
Weight lifting (general light workout) |
220 |
Stretching |
180 |
Vigorous Physical Activity |
Approximate Calories/Hr for a 154 lb Person a |
Running/jogging (5 mph) |
590 |
Bicycling (>10 mph) |
590 |
Swimming (slow freestyle laps) |
510 |
Aerobics |
480 |
Walking (4.5 mph) |
460 |
Heavy yard work (chopping wood) |
440 |
Weight lifting (vigorous effort) |
440 |
Basketball (vigorous) |
440 |
a Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from the 2005 DGAC Report.
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FIGURE 2 . A d u lt BMI Ch a rt Loc at e t he hei g h t o f in t eres t in t he le ft - m os t col um n a nd re a d a cross t he row f or t h at hei g h t t o t he wei g h t o f in t eres t. Follow t he col um n o f t he wei g h t up t o t he t o p row t h at lis t s t he BMI . BMI o f 1 8. 5—24 . 9 is t he he a l t hy wei g h t r a n g e, BMI o f 25—29 . 9 is t he overwei g h t r a n g e, a nd BMI o f 30 a nd a bove is in t he obese r a n g e . BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 Height Weight in P o u nds 4'10"91 9 6 100 105 110 115 119 124 129 134 13 8 143 14 8 153 15 8 1 6 2 1 6 7 4'11"94 99 104 109 114 119 124 12 8 133 13 8 143 14 8 153 15 8 1 6 3 1 68 173 5'97 102 107 112 11 8 123 12 8 133 13 8 143 14 8 153 15 8 1 6 3 15 8 174 179 5'1"100 10 6 111 11 6 122 127 132 137 143 14 8 153 15 8 1 6 4 1 6 9 174 1 8 0 1 8 5 5'2"104 109 115 120 12 6 131 13 6 142 147 153 15 8 1 6 4 1 6 9 175 1 8 0 1 86 191 5'3"107 113 11 8 124 130 135 141 14 6 152 15 8 1 6 3 1 6 9 175 1 8 0 1 86 191 197 5'4"110 11 6 122 12 8 134 140 145 151 157 1 6 3 1 6 9 174 1 8 0 1 86 192 197 204 5'5"114 120 12 6 132 13 8 144 150 15 6 1 6 2 1 68 174 1 8 0 1 86 192 19 8 204 210 5' 6 "11 8 124 130 13 6 142 14 8 155 1 6 1 1 6 7 173 179 1 86 192 19 8 204 210 21 6 5'7"121 127 134 140 14 6 153 159 1 66 172 17 8 1 8 5 191 19 8 204 211 217 223 5' 8 "125 131 13 8 144 151 15 8 1 6 4 171 177 1 8 4 190 197 203 210 21 6 223 230 5'9"12 8 135 142 149 155 1 6 2 1 6 9 17 6 1 8 2 1 8 9 19 6 203 209 21 6 223 230 23 6 5'10"132 139 14 6 153 1 6 0 1 6 7 174 1 8 1 1 88 195 202 209 21 6 222 229 23 6 243 5'11"13 6 143 150 157 1 6 5 172 179 1 86 193 200 20 8 215 222 229 23 6 243 250 6 '140 147 154 1 6 2 1 6 9 177 1 8 4 191 199 20 6 213 221 22 8 235 242 250 25 8 6 '1"144 151 159 1 66 174 1 8 2 1 8 9 197 204 212 219 227 235 242 250 257 2 6 5 6 '2'14 8 155 1 6 3 171 179 1 86 194 202 210 21 8 225 233 241 249 25 6 2 6 4 272 6 '3'152 1 6 0 1 68 17 6 1 8 4 192 200 20 8 21 6 224 232 240 24 8 25 6 2 6 4 272 279 He a lthy Weight Overweight Obese
S o u rce : Evidence Re p or t o f Clinic a l G u idelines on t he Iden t i f ic at ion, Ev a l uat ion, a nd Tre atm en t o f Overwei g h t a nd Obesi t y in A d u l t s, 199 8. NIH/N at ion a l He a r t , L u n g , a nd Blood Ins t i tut e (NHLBI) . 17
DIETARY GUIDELINES FOR AMERICANS, 2005 18
FIGURE 3. Example of Boys’ BMI Growth Curve (2 to 20 years): Boys’ Body Mass IndexForAge Percentiles
Calculate the BMI for an individual child using the following: BMI = Weight (kg)/(Height [cm]) 2 x 10,000 or BMI = Weight (lb)/(Height [in]) 2 x 703 Find the age of the child on the bottom, xaxis, and read up the chart from that age to the calculated BMI on the left and right, yaxis. The curve that is closest to the spot where the age and BMI of the child meet on the graph indicate the BMI percentile for this child relative tohe population.
P ublished May 30, 2000 (modified 10/16/00 ).
Source: Developed by the National Center for Health Statistics in collaboration with the National Center for Chronic Disease Preventioand Health Promotion. http://www.cdc.gov/growthcharts (2000). Other growth charts are available at this source.
DI E TARY G UID E L I N E S FO R AM E R IC AN S , 2 0 0 5 19 c
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderateto vigorousintensity 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 moderateintensity 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 exercises or calisthenics for muscle strength and endurance. Key Recommendations for Specific Population Groups • 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 moderateintensity 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 nor 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.
DI E TARY GUIDE L INE S FO R AM E R IC ANS , 2 0 0 5 22 DI E TARY GUIDE L INE S FO R AM E R IC ANS , 2 0 0 5 23 c
DI E TARY GUIDE L INE S FO R AM E R IC ANS , 2 0 0 5 24
cular diseases, type 2 diabetes, and cancers in certain sites (oral cavity and pharynx, larynx, lung, esophagus, stomach, and colonrectum). Diets rich in foods containing fiber, such as fruits, vegetables, and whole grains, may reduce the risk of coronary heart disease. Diets rich in milk and milk products can reduce the risk of low bone mass throughout the life cycle. The consumption of milk products is especially important for children and adolescents who are building their peak bone mass and developing lifelong habits. Although each of these food groups may have a different relationship with disease outcomes, the adequate consumption of all food groups contributes to overall health.
DISCUSSION
Fruits, vegetables, whole grains, and milk products are all important to a healthful diet and can be good sources of the nutrients of concern (see ch. 2). When increasing intake of fruits, vegetables, whole grains, and fatfree or lowfat milk and milk products, it is important to decrease one’s intake of lessnutrientdense foods to control calorie intake. The 2,000calorie level used in the discussion is a reference level only; it is not a recommended calorie intake because many Americans should be consuming fewer calories to maintain a healthy weight.
Fruits and Vegetables
Four and onehalf cups (nine servings) of fruits and vegetables are recommended daily for the reference 2,000calorie level, with higher or lower amounts depending on the caloric level. This results in a range of 2 1 / 2 to 6 1 / 2 cups (5 to 13 servings) of fruits and vegetables each day for the 1,200to 3,200calorie levels 11 (app. A2). Fruits and vegetables provide a variety of micronutrients and fiber. Table 5 provides a list of fruits and vegetables that are good sources of vitamins A (as carotenoids) and C, folate, and potassium. In the fruit group, consumption of whole fruits (fresh, frozen, canned, dried) rather than fruit juice for the majority of the total daily amount is suggested to ensure adequate fiber intake. Different vegetables are rich in different nutrients. In the vegetable group, weekly intake of specific amounts from each of five vegetable subgroups (dark green, orange, legumes [dry beans],
starchy, and other vegetables) 12 is recommended for adequate nutrient intake. Each subgroup provides a somewhat different array of nutrients. In the USDA Food Guide at the reference 2,000calorie level, the following weekly amounts are recommended: Dark green vegetables 3 cups/week Orange vegetables 2 cups/week Legumes (dry beans) 3 cups/week Starchy vegetables 3 cups/week Other vegetables 6 1 / 2 cups/week Most current consumption patterns do not achieve the recommended intakes of many of these vegetables. The DASH Eating Plan and the USDA Food Guide suggest
increasing intakes of dark green vegetables, orange
KEY RECOMMENDATIONS • Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2 1 / 2 cups of vegetables per day are recommended for a reference 2,000calorie 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 ounceequivalents of wholegrain products per day, with the rest of the recommended grains coming from enriched or wholegrain products. In general, at least half the grains should come from whole grains. • Consume 3 cups per day of fatfree or lowfat milk or equivalent milk products. Key Recommendations for Specific Population Groups • Children and adolescents. Consume wholegrain products often; at least half the grains should be whole grains. Children 2 to 8 years should consume 2 cups per day of fatfree or lowfat milk or equivalent milk products. Children 9 years of age and older should consume 3 cups per day of fatfree or lowfat milk or equivalent milk products.
11 See appendix A2 and table D116 from the 2005 DGAC Report (or USDA website) for information on children age 2 to 3 years.
12 Includes all fresh, frozen, canned, cooked, or raw forms of vegetables. Examples of vegetables are dark green (broccoli, spinach, most greens); orange (carrots, sweetpotatoes, winter squash, pumpkin); legumes (dry beans, chickpeas, tofu); starchy (corn, white potatoes, green peas); other (tomatoes, cabbage, celery, cucumber, lettuce, onions, peppers, green beans, cauliflower, mushrooms, summer squash). |
