2 Nutrition Recommendations

2.1 Overview

Two out of five people living in the US believe that a healthy diet is impossible without giving up a favorite food, but this isn’t a hard-and-fast rule. Moderation, balance, and variety make healthy eating habits possible.¹

Moderation is a habit of choosing smaller portions of foods that are high in fat, sugar, salt, and energy. Balance is achieved by choosing different items from all the major food groups each day. Your diet displays variety when you choose from within each food group throughout the day.

Eating habits that demonstrate moderation, balance, and variety ensure adequate consumption of beneficial phytochemicals, particularly those from whole fruits and vegetables.² Vitamins and nature-derived molecules called phytonutrients exhibit antioxidant properties that mediate oxidative stress of body cells and contribute to a reduced risk of chronic disease.³

Functional foods are those that contain phytochemicals; however, the term is not regulated by the US Food and Drug Administration, and as a result, a wide variety of processed foods are labeled functional without an agreed-upon definition.⁴ Most whole foods are functional because they provide both macro- and micronutrients that the body needs for cellular function.

Food labels are useful sources of information on what is contained in packaged foods. Ingredient labels and nutrition facts labels are regulated by the US Food and Drug Administration, which is responsible for the safety, wholesomeness, and accurate labeling of foods in the marketplace.⁵ The ingredient list on a food label lists each ingredient in the food product in descending order of contribution, with that contributing the largest amount listed first. People with food allergies use ingredient labels to determine if any substance is present that they wish to avoid.

Information from a nutrition facts label is useful if you wish to moderate consumption of certain nutrients, such as fat, sodium, or energy, or if you want to enhance the consumption of others, such as vitamin D, calcium, iron, or potassium.⁶ Energy nutrients are sources of calories, and you can estimate the contribution of each by remembering that carbohydrates and protein have four calories per gram, while fat has nine.

The Dietary Guidelines for Americans (DGA) help you build healthy eating habits that reduce your risk of chronic disease^.7 The  DGAis a series of recommendations for  achieving  adequate nutrients within caloric needs, healthy weight management and physical activity, consumption of key food groups, thoughtful selection of carbohydrate food sources, awareness of sodium intake, moderate alcohol consumption, and safe food handling.

The MyPlate website helps people develop healthy eating habits by using food groups (fruits, vegetables, grains, protein foods, and dairy products) and provides guidance on using DGA goals.8 Healthy People 2020 is a prevention agenda designed to foster nationwide health.⁹

Objectives

• Recognize food choices that are moderate, balanced, and varied
• Interpret a packaged food ingredient label
• Apply nutrition facts label to healthy eating choice
• Use nutrition recommendations to plan a healthy meal

2.2 Moderation and Balance

Overview

Too many people believe that a healthy diet is impossible without giving up favorite foods, and two out of five people living in the US agree with this statement.1 Fortunately, the cornerstones of a healthy lifestyle are moderation, balance, and variety, not denial. These important concepts contribute more to weight maintenance, prevention of chronic disease, and satisfaction than avoiding foods that are labeled as “junk” or “bad.”

Key Concepts

• Healthy diets (moderate, balanced, and exhibit variety)
• The five food groups
• Phytochemicals

Moderation

Consuming a variety of foods that are balanced by a moderate intake of each is a good way to maintain and improve your health. Remember, following a healthy diet does not equate to giving up foods you enjoy! Your diet, or the foods you eat every day, can be flexible and can include some of your favorites if you follow the simple principles of moderation, balance, and variety.

To enjoy moderation, choose smaller portions of foods that are high in fat, sugar, salt, and energy. Balance the day with other food group choices that have taste appeal without adding additional amounts of fat, sugar, salt, and energy. There are no “bad” or “good” foods. How much you eat of each is the key.

Balance

Balance is achieved by choosing from the five major food groups each day. MyPlate tells us about the five food groups: fruits, vegetables, grains, protein foods, and dairy.⁸ Use it to plan your daily balance among and within the groups.

Too many people concentrate their daily fare in two groups: meat-based protein foods and refined grains. Most quick-to-eat food contains generous portions of these groups with limited portions of fruits or vegetables. What can you do? Don’t worry! An occasional trip to your favorite fast-food restaurant can be balanced by adding fresh or canned fruit, enjoying some raw vegetables or vegetable juice, and adding plant-based protein foods to your day.

Here is a quick reminder of typical foods found in each, along with portion recommendations.

Fruit Group

The fruit group offers a wide variety of choices, including apples to oranges. Fruits can be consumed as 100 percent fruit juices as well as fresh, frozen, canned, or dried. Serve them whole, cut up, or pureed. Men and women ages nineteen to thirty years old should eat about two cups of fruit each day.

Vegetable Group

The vegetable group includes 100 percent vegetable juice as well as whole or processed vegetables. Vegetables are organized into subgroups based on their nutrient content. You don’t need to eat some from each group every day; just plan to enjoy them at some point every week.

Men ages nineteen to thirty years old should eat about two cups of dark-green vegetables each week, six cups of red and orange, two cups of bean and peas, six cups of starchy, and five cups of other vegetables. Women ages nineteen to thirty years old should eat one and a half cups of dark-green vegetables each week, five and a half cups of red and orange, one and a half cups of bean and peas, five cups of starchy, and four cups of other vegetables.

Vegetable Subgroups

• Dark-green leafy ones like spinach and broccoli
• Red and orange ones like tomatoes and carrots
• Beans, peas, and lentils like pinto beans or black-eyed peas
• Starchy vegetables like corn, white potatoes, and green peas
• Other vegetables like lettuce, mushrooms, and onions

Grain Group

The grains group is made up of wheat, rice, oats, cornmeal, barley, and other cereal grains. Did you know that popcorn is a grain? Yes! Popcorn, tortillas, grits, bread, pasta, and breakfast cereals are in the grains group. There are two grains subgroups: whole grains and refined grains. Why are grains divided this way? Refined grains are milled or refined to remove parts of the grain kernel (bran and endosperm) to make the grain more useful for baking and cooking.

Milling also changes the nutrient content by removing dietary fiber, iron, and B vitamins that were in the nonmilled or whole grain. In the US, B vitamins, including thiamin, niacin, folic acid, and iron, are added back to the refined grain, and it is called enriched.

Whole grains aren’t enriched. Why? Whole grains aren’t milled and retain their original nutrient content. As a rule of thumb, men ages eighteen to thirty years old should eat a minimum of four ounces of grains each day and women a minimum of three ounces. At least half the grains that you eat should be whole.

Protein Group

The protein foods group includes foods made from meat, poultry, seafood, beans, peas and lentils, processed soy products, and nuts and seeds. Beans and peas are nutrition powerhouses that are in both the protein foods and vegetable groups. Ever wonder why they are in two food groups? As a protein food, beans are a low-fat source of plant-based protein that with a  biological quality that is close to that of meat and milk. . As a vegetable, beans provide fiber, folate, potassium, and carbohydrate. What a nutrient-dense food!

Portion sizes for protein foods are measured in ounce equivalents. Here are some examples: one ounce of cooked lean beef, one egg, a tablespoon of peanut butter, and one-half ounce of pumpkin seeds are all ounce-equivalent portions. Recommendations from MyPlate are that men ages eighteen to thirty years old should eat six-and-a-half-ounce equivalents of protein foods each day, and women five-and-a-half-ounce equivalents. Be sure to choose low-fat or lean meat and poultry.

Dairy Group

The dairy group includes calcium-fortified soymilk, fluid milk, and foods made from milk that retain their calcium content. Yogurt and cheese are in the dairy group, while butter and cream are not. Why? Butter and cream are poor sources of calcium, while yogurt and cheese are good sources.

If you like to drink milk but worry about lactose intolerance, you can try lactose-free milk or use an enzyme preparation that reduces the lactose content to make it more digestible. Dairy group recommendations for both men and women are three cups per day.

Oil Is Not a Group

The oils are not a group but deserve mention. Oils include dietary fats that are liquid at room temperature as well as those that are solid. Oils in our foods include those from fish as well as plant-based sources, including canola oil, corn oil, soybean oil, olive oil, safflower oil, and sunflower oil.

Fats that are liquids at room temperature tend to be higher in unsaturated fats than their more solid counterparts like margarine or shortening, which are higher in saturated fats. Exceptions to this rule are coconut oil, palm oil, and palm kernel oil, all of which instead are high in saturated fats and nutritionally are more like solid fats.

Variety

Variety is achieved when you choose different foods from within each group. This is an important point. Variety occurs within food groups, not between them. Planning for variety is not about just including all the food groups; it’s about having a wide selection within each one. To achieve a balanced diet, it is important to branch out from old familiar favorites and increase group variety. Each food has its own unique profile, and different foods within each food group provide different nutrients.

Take, for example, the cabbage family, which includes green cabbage, red cabbage, Chinese cabbage, cauliflower, and Brussels sprouts. Each has unique characteristics that affect its nutritional contribution. Raw red cabbage offers 1,116 IU (international units) of vitamin A, while cauliflower delivers merely 13 IU. Conversely, red cabbage offers 38 grams of vitamin K, while cauliflower contains a whopping 303 grams. Eating some of both delivers a greater nutritional impact than a large amount of just one.

Phytochemicals

Eating habits that are moderate, balanced, and varied supply beneficial phytochemicals or nature-derived substances that contribute to a reduced risk of chronic disease by their ability to mediate oxidative stress of body cells.^2,3 Fruits and vegetables as well as their plant-based protein food counterparts are often described as functional foods that provide health-promoting phytochemicals called phytonutrients. The term functional food, however, is not regulated by the US Food and Drug Administration.⁴

What does this mean for the consumer? A wide selection of processed foods is marketed as functional with no standard description that spells out what to expect. What about extracted phytochemicals found in tablets, oils, and elixirs? Extraction of phytochemicals has proven to be difficult and unreliable.

Once again, the consumption of the real thing in real foods is the best route. Consuming a variety of foods with an adequate intake of fruits and vegetables reduces health risks by providing substances that break the multistep chain of events that leads to chronic disease.

Curious about what nutrients might be hiding in those grapes you just brought home? Go to FoodData Central (US Department of Agriculture) at https://fdc.nal.usda.gov/ for information on over forty different nutrients found in our foods.¹⁰

Summary

Eating habits that are moderate and balanced incorporate a variety of foods from MyPlate groups and provide for the enjoyment of favorites. The fruits, vegetables, grains, proteins, and dairy groups are rich in nutrients that build health. Although fats and oils are not a group, they contribute both calories and flavor to our daily fare. Phytochemicals are substances in whole foods that help us build and maintain good health. Ultimately, meal patterns with whole foods from all food groups are the best way to build healthy eating habits.

2.3 Food Labels and Ingredients

Overview

Food labels are a valuable source of information that helps you determine what is in packaged food or drink as well as investigate its nutrient content. The US Food and Drug Administration’s Center for Food Safety and Applied Nutrition regulates the appearance and information found on ingredient labels and nutrition facts labels.11

Key Concepts

• Principle display panel and information panel
• Ingredient list and learning what is in a processed food
• Using nutrition facts to make healthy food choices
• Counting calories

Ingredient List

The FDA requires food labeling for most prepared foods, including breads, cereals, canned and frozen foods, snacks, desserts, and drinks. Nutrition labeling for raw produce (fruits and vegetables) and fish, which are categorized as conventional foods, is not required.⁶

The principal display panel (PDP) of a package must contain the name of the food and the net quantity statement, which specifically states how much the package contains. The PDP is the area of a package label where a consumer is most likely to look.

The information panel is to the immediate right of the PDP and includes the name and address of the manufacturer, packer, or distributor; the ingredient list; and nutrition labeling. Use the PDP to determine how much a package contains and how to contact the manufacturer for more information.

The ingredient list on a food label is the listing of each ingredient in descending order of predominance. Even water that is added in the making of a food is considered an ingredient. A trace ingredient, or one that is present in a small amount, is listed if it is present in a significant amount and has a function in the finished food.

The statement “may contain corn, soybean, or peanut oil” is an example of an alternate listing that is used when the manufacturer is unable to predict which fat or oil ingredient will be used. When an approved chemical preservative is added to a food, the ingredient list includes both the common name of the preservative and the function of the preservative by including wording such as “preservative,” “to retard spoilage,” “a mold inhibitor,” “to help protect flavor,” or “to promote color retention.”

People with allergies should check ingredient lists to determine if any substances they wish to avoid, such as peanuts or sulfate, are present. Ingredients are ranked in descending order based on their amount. Generally speaking, the first five ingredients make the greatest contribution and are present in the largest amount. For example, someone who wishes to limit intake of high fructose corn syrup might reconsider a food where it appears among the top ingredients.

Nutrition Facts Labels

The nutrition facts labels give you information about the portion size and nutritional content of a packaged food or drink. Use it to explore the calories, fat, cholesterol, carbohydrate, protein, vitamin, and mineral content of a food. The percent daily value (%DV) helps you estimate the contribution that one serving makes to a diet plan of two thousand calories per day.6

Nutrition Facts Label Key Components

• Serving per container and serving size in large bold type
• Calories in large bold type
• Total fat with sublisting of saturated fat and trans fat
• Cholesterol
• Sodium
• Total carbohydrate with sublistings of dietary fiber, total sugars, added sugars
• Protein
• Vitamin D, calcium, iron, and potassium

It is not unusual for the serving size to be less than the entire contents of a package. It is an estimation of what people usually eat and is not a recommendation of how much you should consume of that food product.

The nutrition facts label is based on one serving unless it specifically states that it is per package. If you eat or drink the whole container, use the nutrition facts label to estimate how many calories you consumed. Do this by multiplying the calories in one serving by the number of servings in the container or by looking for a per-unit serving size (information that is voluntarily provided by the food manufacturer) in the second or dual column.

Using Nutrition Facts Labels

• Look for products that contain fewer than five grams of fat per serving with no trans fats. Limit consumption of saturated fat, trans fat, and cholesterol.
• If the food is made with grains, such as breads and cereals, look for a minimum of three grams of fiber per serving with a goal of twenty-five to thirty grams per day. In this case, more is better!
• Compare total sugars and added sugars to grams of carbohydrate with a goal of minimizing intake of added sugars. If over half the grams of carbohydrate is provided by sugars, limit the use of the product—it contains too much sugar. The less the better!
• Limit daily intake of sodium. Moderate the consumption of food or drink containing more than 150 milligrams of sodium. Sodium is found in almost everything, even tap water, and daily intake should not exceed 2,300 milligrams. Avoid any food that has too much sodium, or make it a once-in-a-while treat.
• Vitamin D, calcium, iron, and potassium are included on the label to encourage the use of products that are good sources of these micronutrients. Many people living in the US consume suboptimal amounts of these nutrients, and their presence on the label indicates the importance of adequacy.
• The %DV indicates the contribution that the product makes to a two-thousand-calorie diet. For some people, this is too many calories; for others, too few. Think of %DV as a general guide. A percentage of five or less indicates that the product is low in a nutrient, while one of 20 percent or more indicates that it is high.

Calculating Calories

Energy nutrients are sources of calories. To calculate the contribution each makes to your daily intake, use the following facts. Each gram of fat (saturated or unsaturated) contains nine calories. Multiply the grams of fat by nine calories to get the number of calories per serving that are provided by fat.

Each gram of carbohydrate contains four calories, as does protein. Fiber is a carbohydrate that is poorly digested, so it does not contribute as many calories as other types of carbohydrates. It is beneficial to the health of the gastrointestinal tract, and foods that provide dietary fiber are a plus!

To calculate the caloric content of fiber, use the following rule: if a food contains more than five grams of fiber, subtract one-half of the number of grams of fiber from the carbohydrate total before multiplying by four to calculate the number of calories. Use the same rule if a food contains sugar alcohol, another poorly digested carbohydrate.

For example, a nutrition facts label lists twenty-five grams of carbohydrate, of which five grams are provided by fiber. To calculate calories provided by carbohydrates, subtract half the grams of fiber from the total for carbohydrate before multiplying by four.

Each gram of protein contains four calories. To determine calories from protein, multiply grams of protein per serving by four. Each gram of fat contains nine calories. To determine calories from fat, multiply grams of fat per serving by nine. Here is an example: Step 1 Calculate the number of grams of digestible carbohydrate in a food that contains fiber. 25 grams of carbohydrate – 2.5 grams of fiber = 22.5 grams. Step 2 Multiply the number of grams of digestible carbohydrate by 4 calories/gram = 90 calories.

Summary

The principal display panel and the information panel are key sources of information for consumers when they are shopping for food. They can rely on this information because the US FDA regulates panel wording and factual accuracy. The nutrition facts label details specific nutrients with amounts that are compared to a standard diet of two thousand calories. This helps consumers find foods high in needed nutrients like iron and potassium and limit foods high in nutrients they should moderate like sodium and saturated fat. To calculate calories supplied by carbohydrate, protein, and fat, simply remember the four-four-nine rule: multiply the grams of carbohydrate by four, grams of protein by four, and grams of fat by nine. Remember, fiber is indigestible, and reduce grams of carbohydrate when calculating calories for foods with five or more grams of fiber.

2.4 Dietary Guidelines for Americans, 2020-2025

Overview

The US Department of Health and Human Services (HHS) and the US Department of Agriculture jointly publish the DGA every five years to provide healthy living recommendations to the public based on the body of nutrition science knowledge. These advisories are intended to promote health, prevent chronic disease, and help people reach and maintain a healthy weight. The DGA contributes to nutrition policy implementation at the local, state, and federal levels.7

Key Concepts

• Five DGA recommendations
• Shift to healthy eating patterns
• Food safety in the home

DGA 2020-2025 Recommendations

1. Follow a healthy dietary pattern at every life stage.
2. Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
3. Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
4. Limit food and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

Nutrition and Health across the Life-Span

At every life stage—infancy, toddlerhood, childhood, adolescence, adulthood, pregnancy, lactation, and older adulthood—it is never too early or too late to eat healthfully. Follow a healthy dietary pattern across your life-span to meet nutrient needs, help achieve a healthy body weight, and reduce the risk of chronic disease. A healthy dietary pattern can benefit all individuals regardless of age, race, ethnicity, or current health status. The DGA provides a framework intended to be customized to individual needs and preferences as well as the foodways of diverse cultures.⁸

A healthy eating pattern includes balance, moderation, and variety. Eat a variety of vegetables from all the different subgroups, and regularly enjoy fruits. Have a goal that at least half of the grains that you eat are whole grain, and include fat-free or low-fat dairy products and calcium-fortified soy drinks. Healthy eating habits use a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes, nuts, seeds, and soy products.

A healthy eating pattern limits saturated fats and eliminates trans fats, added sugars, and sodium. Consume less than 10 percent of your daily calories from saturated fats and less than 10 percent from added sugars. Limit sodium to a maximum of 2,300 milligrams (mg) per day. Consume alcohol in moderation: one drink per day for women and two per day for men.

Focus on Meeting Needs with Nutrient-Dense Foods

Make it a habit to eat nutrient-dense food and beverage choices among and within food groups. Consider cultural and personal preferences to make it easier for you to include these healthier foods. Nutrient-dense foods are good sources of vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Learn about these foods at the MyPlate website, where you can learn about the food groups: fruits, vegetables, whole grains, seafood, eggs, beans, peas and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry.

An underlying premise of the DGA is that nutritional needs are  met primarily from foods and beverages that are nutrient-dense. Nutrient-dense foods provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium. A healthy dietary pattern consists of nutrient-dense forms of foods and beverages across all food groups, in recommended amounts, and within calorie limits.⁹

Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium; Limit Alcoholic Beverages

In a healthy dietary pattern, there isn’t much room for extra added sugars, saturated fat, or sodium—or for alcoholic beverages. A small amount of added sugars, saturated fat, or sodium can be added to nutrient-dense foods and beverages to help meet food group recommendations, but foods and beverages high in these components should be limited.10

• Added sugars. Less than 10 percent of calories per day starting at age; avoid foods and beverages with added sugars for those younger than age
• Saturated fat. Less than 10 percent of calories per day starting at 2 years of
• Sodium. Fewer than 2,300 milligrams per day, and even fewer for children younger than age fourteen
• Alcoholic beverages. Adults of legal drinking age choose not to drink or drink in moderation; limit intake to two drinks or fewer in a day for men and one drink or fewer for women less is better for health. Some adults should not drink alcohol such as women who are pregnant

We all have a role in helping our communities shift to healthier eating habits and making healthy lifestyle choices possible where we live and work. Encourage regular physical activity, knowing that it promotes psychological well-being and a healthy weight. To reduce the risk of chronic disease, engage in at least thirty minutes of moderate-intensity physical 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. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.¹¹

Food Safety and Healthy Eating

Safe practices in handling, cooking, and storing foods are at the foundation of preventing foodborne illness.12,13,14 Avoid microbial illness by having clean hands and sanitized food contact surfaces. While you should wash fruits and vegetables, meat and poultry should not be washed or rinsed. Separate raw foods from those that are cooked or ready to eat while shopping, preparing, or storing foods. Cook foods to a safe temperature to kill microorganisms. Refrigerate perishable food promptly and defrost foods properly.

Your Guide to Safe Food Handling

• Clean is best! Wash your hands and kitchen surfaces, like tables and countertops, often and thoroughly.
• Don’t cross-contaminate! Keep perishable foods like fruits and vegetables separate from raw meats, seafood, and poultry and their juices.
• Cook it right! Cook foods to recommended internal temperature.
• Chill it now! Minimize the amount of time that you hold cooked foods at room temperature—refrigerate!

Best Hand-Washing Practices

• Wet hands and then apply soap—liquid, bar, or powder.
• Rub hands together vigorously for twenty seconds (it’s more time than you think!).
• Rinse hands under running water.
• Dry your hands using a paper towel or air dryer.
• Turn off the faucet with a paper towel to avoid recontamination of your hands.

Wondering how to know when twenty seconds have passed? Try singing “Happy Birthday” twice.

Summary

A healthy eating pattern has balance, moderation, and variety. A shift toward whole foods and away from processed foods fills your day with whole grains, fruits and vegetables, lean proteins, and low-fat dairy foods. Nutrient-dense foods are the centerpiece that helps you get nutritional value without adding unnecessary calories. Our communities thrive when we help each other find healthful foods and recognize the value of routine exercise. Safe food handling is of paramount importance in both the retail setting and our homes. Following the “Your Guide to Safe Food Handling” and “Best Hand-Washing Practices” guidelines is the foundation for minimizing foodborne illness.

References

1. Some Myths about Nutrition and Physical Fitness. National Institute of Diabetes and Digestive, and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity. Updated April 2017. Accessed January 16, 2021.
2. Rodriguez-Casado A. The health potential of fruits and vegetables phytochemicals: Notable examples. Crit Rev Food Sci Nutr. 2016;56(7):109. doi:10.1080/10408398.2012.755149.
3. Bjorklund G, Chirumbolo S. Role of oxidative stress and antioxidants in daily nutrition and human health. Nutrition. 2017;33:311-321. doi:10.1016/j.nut.2016.07.018.
4. Klemm S. Functional Foods. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/healthy-eating/functional-foods. Reviewed July 2019. Accessed January 16, 2021.
5. Guidance for Industry: Food Labeling Guide. US Food and Drug Administration. https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-food-labeling-guide. Published January 2013. Accessed January 16, 2021.
6. Changes to the Nutrition Facts Label. US Food and Drug Administration. https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label. Reviewed January 2020. Accessed January 16, 2021.
7. Make Every Bit Count with Dietary Guidelines. Dietary Guidelines for Americans, 2020-2025. US Department of Agriculture. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Reviewed December 2020. Accessed January 16, 2021.
8. MyPlate. US Department of Agriculture. https://www.choosemyplate.gov/. Accessed January 16, 2021.
9. Healthy People 2030. US Office of Disease Prevention and Health Promotion. https://www.healthypeople.gov/. Updated February 2020. Accessed January 16, 2021.
10. FoodData Central. US Department of Agriculture. Agricultural Research Service. fdc.nal.usda.gov. Published 2019. Accessed February 3, 2020.
11. How Much Physical Activity Do Adults Need? Physical Activity. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/index.htm. Reviewed January 2020. Accessed January 16, 2021.
12. Center for Food Safety and Applied Nutrition. US Food and Drug Administration. https://www.fda.gov/about-fda/fda-organization/center-food-safety-and-applied-nutrition-cfsan. Reviewed January 2018. Accessed January 16, 2021.
13. Keep Food Safe! Food Safety Basics. US Department of Agriculture. Food Safety and Inspection Service. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/keep-food-safe-food-safety-basics/ct_index. Updated December 2016. Accessed January 16, 2021.
14. Basics for Healthy Food Safety. US Department of Agriculture. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/basics-for-handling-food-safely/ct_index. Updated March 2015. Accessed January 16, 2021.