Dietethics.eu

USA's guidelines

Page 42:

“Vitamin B12:

On average, Americans ages 50 years and older consume adequate vitamin B12. Nonetheless, a substantial proportion of individuals ages 50 years and older may have reduced ability to absorb naturally occurring vitamin B12. However, the crystalline form of the vitamin is well absorbed. Therefore, individuals ages 50 years and older are encouraged to include foods fortiï¬ed with vitamin B12, such as fortiï¬ed cereals, or take dietary supplements.”

Also page 49:

“(...) vegans should ensure adequate intake of vitamin B12 through fortiï¬ed foods or supplements.”

Page 45:

“Research on vegetarian eating patterns

The types of vegetarian diets consumed in the United States vary widely. Vegans do not consume any animal products, while lacto-ovo vegetarians consume milk and eggs. Some individuals eat diets that are primarily vegetarian but may include small amounts of meat, poultry, or seafood.

In prospective studies of adults, compared to non- vegetarian eating patterns, vegetarian-style eating patterns have been associated with improved health outcomes—lower levels of obesity, a reduced risk of cardiovascular disease, and lower total mortality. Several clinical trials have documented that vegetarian eating patterns lower blood pressure.

On average, vegetarians consume a lower proportion of calories from fat (particularly saturated fatty acids); fewer overall calories; and more ï¬ber, potassium, and vitamin C than do non-vegetarians. Vegetarians generally have a lower body mass index. These characteristics and other lifestyle factors associated with a vegetarian diet may contribute to the positive health

outcomes that have been identiï¬ed among vegetarians.”

Page 52:

“Vegetarian adaptations of the USDA Food Patterns

The USDA Food Patterns allow for additional ï¬‚exibility in choices through their adaptations for vegetarians—a vegan pattern that contains only plant foods and a lacto-ovo vegetarian pattern that includes milk and milk products and eggs. The adaptations include changes in the protein foods group and, in the vegan adaptation, in the dairy group.

The changes made in the protein foods group at the 2,000 calorie level are shown in Table 5-3. The vegan dairy group includes calcium-fortiï¬ed beverages and foods commonly used as substitutes for milk and milk products. Complete patterns at all calorie levels are shown in Appendices 8 and 9. These vegetarian variations represent healthy eating patterns, but rely

on fortiï¬ed foods for some nutrients. In the vegan patterns especially, fortiï¬ed foods provide much of the calcium and vitamin B12, and either fortiï¬ed foods or supplements should be selected to provide adequate intake of these nutrients.”

Page 82:

“vegan adaptation of the USDA food patterns”

See tables below.

APPENDIX 9. VEGAN ADAPTATION OF THE USDA FOOD PATTERNS [p. 82]

For each food group or subgroup, (a) recommended average daily intake amounts (b) at all calorie levels. Recommended intakes from vegetable and protein foods subgroups are per week. For more information and tools for application, go to MyPyramid.gov.

Calorie level of pattern (c)

1,000

1,200

1,400

1,600

1,800

2,000

2,200

2,400

2,600

2,800

3,000

3,200

Fruits

1 c

1 ½ c

2 c

2 ½ c

Vegetables (d)

1 c

1 ½ c

2 c

2 ½ c

3 c

3 ½ c

4 c

Dark-green vegetables

½ c/wk

1 c/wk

1 ½ c/wk

2 c/wk

2 ½ c/wk

Red and orange vegetables

2½ c/wk

3 c/wk

4 c/wk

5 ½ c/wk

6 c/wk

7 c/wk

7 ½ c/wk

Beans and peas (legumes)

½ c/wk

1 c/wk

1 ½ c/wk

2 c/wk

2 ½ c/wk

3 c/wk

Starchy vegetables

2 c/wk

3½ c/wk

4 c/wk

5 c/wk

6 c/wk

7 c/wk

8 c/wk

Other vegetables

1 ½ c/wk

2 ½ c/wk

3½ c/wk

4 c/wk

5 c/wk

5 ½ c/wk

7 c/wk

Grains (e)

3 oz-eq

4 oz-eq

5 oz-eq

6 oz-eq

7 oz-eq

8 oz-eq

9 oz-eq

10 oz-eq

Whole grains

1½ oz-eq

2 oz-eq

2½ oz-eq

3 oz-eq

3½ oz-eq

4 oz-eq

4½ oz-eq

5 oz-eq

Reï¬ned grains

1½ oz-eq

2 oz-eq

2½ oz-eq

2 oz-eq

3 oz-eq

3½ oz-eq

4 oz-eq

4½ oz-eq

5 oz-eq

Protein foods (d)

2 oz-eq

3 oz-eq

4 oz-eq

5 oz-eq

5½ oz-eq

6 oz-eq

6½ oz-eq

7 oz-eq

Beans and peas (f)

5 oz-eq/wk

7 oz-eq/wk

10 oz-eq/wk

12 oz-eq/wk

13 oz-eq/wk

15 oz-eq/wk

16 oz-eq/wk

17 oz-eq/wk

Soy products

4 oz-eq/wk

5 oz-eq/wk

7 oz-eq/wk

9 oz-eq/wk

10 oz-eq/wk

11 oz-eq/wk

12 oz-eq/wk

Nuts and seeds

6 oz-eq/wk

8 oz-eq/wk

11 oz-eq/wk

14 oz-eq/wk

15 oz-eq/wk

17 oz-eq/wk

18 oz-eq/wk

20 oz-eq/wk

Dairy (vegan) (g)

2 c

2 ½ c

3 c

Oils (h)

12 g

11 g

14 g

16 g

18 g

20 g

21 g

24 g

25 g

33 g

40 g

Maximum SoFAS (i) limit, calories (% total calories)

137 (14 %)

121 (10 %)

121 (9 %)

121 (8 %)

161 (9 %)

258 (13 %)

266 (12 %)

330 (14 %)

362 (14 %)

395 (14 %)

459 (15 %)

596 (19 %)

a,b,c,d,e. See Appendix 7, notes a through e.

f. Total recommended beans and peas amounts would be the sum of amounts recommended in the vegetable and the protein foods groups. An ounce-equivalent of beans and peas in the protein foods group is ¼ cup, cooked. For example, in the 2,000 calorie pattern, total weekly beans and peas recommendation is (13 oz-eq/4) + 1½ cups = about 5 cups, cooked.

g. The vegan “dairy group” is composed of calcium-fortiï¬ed beverages and foods from plant sources. For analysis purposes the following products were included: calcium-fortiï¬ed soy beverage, calcium-fortiï¬ed rice milk, tofu made with calcium-sulfate, and calcium-fortiï¬ed soy yogurt. The amounts in the 1,200 and 1,400 calorie patterns have increased to reï¬‚ect new RDAs for calcium that are higher than previous recommendations for children ages 4 to 8 years.

h,i. See Appendix 7, notes g and h

NOTES TO APPENDIX 7. [p. 80]

a. All foods are assumed to be in nutrient-dense forms, lean or low-fat and prepared without added fats, sugars, or salt. Solid fats and added sugars may be included up to the daily maximum limit identified in the table. Food items in each group and subgroup are:
Fruits	All fresh, frozen, canned, and dried fruits and fruit juices: for example, oranges and orange juice, apples and apple juice, bananas, grapes, melons, berries, raisins.
Vegetables
Dark-green vegetables	All fresh, frozen, and canned dark-green leafy vegetables and broccoli, cooked or raw: for example, broccoli; spinach; romaine; collard, turnip, and mustard greens.
Red and orange vegetables	All fresh, frozen, and canned red and orange vegetables, cooked or raw: for example, tomatoes, red peppers, carrots, sweet potatoes, winter squash, and pumpkin.
Beans and peas (legumes)	All cooked beans and peas: for example, kidney beans, lentils, chickpeas, and pinto beans. Does not include green beans or green peas. (See additional comment under protein foods group.)
Starchy vegetables	All fresh, frozen, and canned starchy vegetables: for example, white potatoes, corn, green peas.
Other vegetables	All fresh, frozen, and canned other vegetables, cooked or raw: for example, iceberg lettuce, green beans, and onions.
grains
Whole grains	All whole-grain products and whole grains used as ingredients: for example, whole-wheat bread, whole-grain cereals and crackers, oatmeal, and brown rice.
Enriched grains	All enriched refined-grain products and enriched refined grains used as ingredients: for example, white breads, enriched grain cereals and crackers, enriched pasta, white rice.
Protein foods	All meat, poultry, seafood, eggs, nuts, seeds, and processed soy products. Meat and poultry should be lean or low-fat and nuts should be unsalted. Beans and peas are considered part of this group as well as the vegetable group, but should be counted in one group only.
Dairy	All milks, including lactose-free and lactose-reduced products and fortified soy beverages, yogurts, frozen yo-gurts, dairy desserts, and cheeses. Most choices should be fat-free or low-fat. Cream, sour cream, and cream cheese are not included due to their low calcium content.
b. Food group amounts are shown in cup (c) or ounce-equivalents (oz-eq). Oils are shown in grams (g). Quantity equivalents for each food group are: Grains, 1 ounce-equivalent is: 1 one-ounce slice bread; 1 ounce uncooked pasta or rice; ½ cup cooked rice, pasta, or cereal; 1 tortilla (6" diameter); 1 pancake (5" diameter); 1 ounce ready-to-eat cereal (about 1 cup cereal flakes). Vegetables and fruits, 1 cup equivalent is: 1 cup raw or cooked vegetable or fruit; ½ cup dried vegetable or fruit; 1 cup vegetable or fruit juice; 2 cups leafy salad greens. Protein foods, 1 ounce-equivalent is: 1 ounce lean meat, poultry, seafood; 1 egg; 1 Tbsp peanut butter; ½ ounce nuts or seeds. Also, ¼ cup cooked beans or peas may also be counted as 1 ounce-equivalent. Dairy, 1 cup equivalent is: 1 cup milk, fortified soy beverage, or yogurt; 1½ ounces natural cheese (e.g., cheddar); 2 ounces of processed cheese (e.g., American). c. See Appendix 6 for estimated calorie needs per day by age, gender, and physical activity level. Food intake patterns at 1,000, 1,200, and 1,400 calories meet the nutritional needs of children ages 2 to 8 years. Patterns from 1,600 to 3,200 calories meet the nutritional needs of children ages 9 years and older and adults. If a child ages 4 to 8 years needs more calories and, therefore, is following a pattern at 1,600 calories or more, the recommended amount from the dairy group can be 2½ cups per day. Children ages 9 years and older and adults should not use the 1,000, 1,200, or 1,400 calorie patterns. d. Vegetable and protein foods subgroup amounts are shown in this table as weekly amounts, because it would be difficult for consumers to select foods from all subgroups daily. e. Whole-grain subgroup amounts shown in this table are minimums. More whole grains up to all of the grains recommended may be selected, with offsetting decreases in the amounts of enriched refined grains. f. The amount of dairy foods in the 1,200 and 1,400 calorie patterns have increased to reflect new RDAs for calcium that are higher than previous recommendations for children ages 4 to 8 years. g. Oils and soft margarines include vegetable, nut, and fish oils and soft vegetable oil table spreads that have no trans fats. h. SoFAS are calories from solid fats and added sugars. The limit for SoFAS is the remaining amount of calories in each food pattern after selecting the specified amounts in each food group in nutrient-dense forms (forms that are fat-free or low-fat and with no added sugars). The number of SoFAS is lower in the 1,200, 1,400, and 1,600 calorie patterns than in the 1,000 calorie pattern. The nutrient goals for the 1,200 to 1,600 calorie patterns are higher and require that more calories be used for nutrient-dense foods from the food groups.

APPENDIX 6. ESTIMATED CALORIE NEEDS PER DAY BY AGE, GENDER, AND PHYSICAL ACTIVITY LEVEL (DETAILED) [p. 78]

Estimated amounts of caloriesa needed to maintain calorie balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories. An individual’s calorie needs may be higher or lower than these average estimates.
Gender/ Activity level (b)	Male/ Sedentary	Male/ Moderately Active	Male/ Active	Female (c) / Sedentary	Female (c) / Moderately Active	Female (c) / Active
Age (years)
2	1000	1000	1000	1000	1000	1000
3	1200	1400	1400	1000	1200	1400
4	1200	1400	1600	1200	1400	1400
5	1200	1400	1600	1200	1400	1600
6	1400	1600	1800	1200	1400	1600
7	1400	1600	1800	1200	1400	1600
8	1400	1600	2000	1400	1600	1800
9	1600	1800	200	1400	1600	1800
10	1600	1800	2200	1400	1800	2000
11	1800	2000	2200	1600	1800	2000
12	1800	2200	2400	1600	2000	2200
13	2000	2200	2600	1600	2000	2200
14	2000	2400	2800	1800	2000	2400
15	2200	2600	3000	1800	2000	2400
16	2400	2800	3200	1800	2000	2400
17	2400	2800	3200	1800	2000	2400
18	2400	2800	3200	1800	2000	2400
19-20	2600	2800	3000	2000	2200	2400
21-25	2400	2800	3000	2000	2200	2400
26-30	2400	2600	3000	1800	2000	2400
31-35	2400	2600	3000	1800	2000	2200
36-40	2400	2600	2800	1800	2000	2200
41-45	2200	2600	2800	1800	2000	2200
46-50	2200	2400	2800	1800	2000	2200
51-55	2200	2400	2800	1600	1800	2200
56-60	2200	2400	2600	1600	1800	2200
61-65	2000	2400	2600	1600	1800	2000
66-70	2000	2200	2600	1600	1800	2000
71-75	2000	2200	2600	1600	1800	2000
76 +	2000	2200	2400	1600	1800	2000
a. Based on Estimated Energy Requirements (EER) equations, using reference heights (average) and reference weights (healthy) for each age-gender group. For children and adolescents, reference height and weight vary. For adults, the reference man is 5 feet 10 inches tall and weighs 154 pounds. The reference woman is 5 feet 4 inches tall and weighs 126 pounds. EER equations are from the Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002. b. Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. c. Estimates for females do not include women who are pregnant or breastfeeding. Source: Britten P, Marcoe K, Yamini S, Davis C. Development of food intake patterns for the MyPyramid Food Guidance System. J Nutr Educ Behav 2006;38(6 Suppl):S78-S92.

“Suggested citation: U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Ofï¬ce, December 2010.”

Source: www.dietaryguidelines.gov