Health

I'll sum up the 60 page report here.

Obesity has doubled in the United States in the last two decades.  We now have 30% of our adults obese.  In the last two decades we have doubled our rate of overweight children and tripled it for adolescents.  In 2002, 25% of adults did not participate in any physical activity in the past month.  Poor diet and physical inactivity, resulting in an energy imbalance (more calories consumed than expended), are the most important factors contributing to the increase in overweight and obesity in this country.  Good nutrition is vital to good health and is absolutely essential for the healthy growth and development of children and adolescents.  Major causes of morbidity and mortality in the Untitled States are related to poor diet and sedentary lifestyle.  Specific diseases and conditions linked to poor diet and excess body fat include premature death, cardiovascular disease, hypertension, stroke, dyslipidemia, type 2 diabetes, respiratory dysfunction, gall bladder disease, osteoporosis, constipation, diverticular disease, iron deficiency anemia, oral disease, malnutrition, and some cancers.  Physical activity combined with a high-quality diet that does not provide excess calories should enhance the health of most individuals.  Americans need to consume fewer calories, be more active, and make wiser choices within and among food groups.

Nutrients  Eat nutrient-dence foods and beverages and limit the intake of saturated fat, trans fats, cholesterol, added sugars, salt and alcohol.

Whether you are trying to lose weight or maintain your weight, you should take a look at your eating habits and try to improve them. Try to eat a variety of foods, especially pasta, rice, bread, and other whole-grain foods. You should also eat plenty of fruits and vegetables. These foods will fill you up and are lower in calories than foods full of oils or fats.

Weight Management  Balance calories from food and beverages with calories expended.  To prevent gradual weight gain with age make small decreases in food and beverage calories and increase physical activity.

If you are overweight, losing as little as 5 to 10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes. 

Slow and steady weight loss of no more than 1 pound per week is the safest way to lose weight. Very rapid weight loss can cause you to lose muscle rather than fat. It also increases your chances of developing other problems, such as gallstones, gout, and nutrient deficiencies. Making long-term changes in your eating and physical activity habits is the best way to lose weight and keep it off over time.

Physical Activity  To reduce the risk of chronic disease in adulthood; engage in at least 30 minutes of moderate-intensity physical activity most days of the week.  To help maintain body weight and prevent gradual unhealthy body weight gain in adulthood;  engage in approximately 60 minutes of moderate to vigorous intensity activity on most days of the week.  To sustain weight loss in adulthood; Participate in at least 60 - 90 minutes of moderate physical activity most days of the week.

Making physical activity a part of your daily life is an important way to help control your weight and lower your risk for health problems. Spend less time in activities that use little energy like watching television and playing video games and more time in physical activities. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in short spurts -- 10 minutes here, 20 minutes there -- as long as it adds up to 30 minutes a day. Simple ways to become more physically active include walking to the store or taking the stairs instead of the elevator.

If you are not overweight but health problems related to being overweight run in your family, it is important that you try to keep your weight steady. If you have family members with weight-related health problems, you are more likely to develop them yourself. If you are not sure of your risk of developing a weight-related health problem, you should talk to your health care provider.

You can also read the full report on the website at www.health.gov/dietaryguidelines/dga2005/report/