Dietary, Behavioral, and Physical Activity for Energy Balance

The 2010 Dietary Guidelines for Americans offers specific, evidence-based recommendations for dietary changes aimed at keeping caloric intake in balance with physical activity which is key for weight management.

The concept of energy balance is that calories consumed balance with the calories burned.

It is important to balance calories consumed with calories burned.

Recommendations for caloric intake include:

• Increase intake of whole grains, vegetables, and fruits. Scientific evidence demonstrates that adults who have a higher intake of whole grains, mainly those high in dietary fiber, have lower body weights compared to adults who eat a smaller amount of whole grains. Moreover, diets incorporating more whole grains reduce chronic disease risk. A higher intake of fruits and vegetables is scientifically shown to protect against weight gain in adults, and there is some evidence that this is also true for children and adolescents.
• Reduce intake of sugar-sweetened beverages. There is good evidence that reducing consumption of sugar-sweetened beverages, especially in children and adolescents, decreases body weight and reduces chronic disease risk.
• Monitor intake of 100% fruit juice for children and adolescents especially those who are overweight or obese. There is some evidence that increased intake of 100% juice encourages weight problems in children and adolescents who are already overweight or obese.
• Monitor calorie intake from alcoholic beverages for adults. Drinking in moderation is not linked to weight gain; however, excessive intake of alcohol over time is associated with weight gain.

In addition to the dietary recommendations, the 2010 Dietary Guidelines for Americans offers specific evidence-based recommendations that address behavioral changes aimed to keep calorie intake in balance with physical activity. The recommendations include:

• Focus on the total number of calories consumed. Reducing calorie intake improves health and aids in weight management.
• Monitor food and caloric intake. Being more aware of the calories in foods and beverages by reading the Nutrition Facts panel is helpful for consumers to monitor intake. Vigilant monitoring of food and caloric intake assists in weight management.
• Choose smaller portions or lower-calorie options when eating out. Eating out more often, especially at fast food restaurants, contributes to weight gain. The Dietary Guidelines advise people that when they are eating out to order smaller portions, share meals when possible, or take home part of the meal.
• Prepare, serve, and consume smaller portions of foods and beverages especially those high in calories. Having less on one’s plate helps you eat less.
• Eat a nutrient-dense breakfast. The old adage that “breakfast is the most important meal of the day” holds true when you consider that not eating breakfast is associated with higher body weights. Moreover, eating a nutrient-dense breakfast has in some scientific studies been shown to stimulate weight loss.
• Limit screen time. In children, adolescents, and adults, the sedentary activities of watching television and spending time on the computer are linked to increased overweight and obesity. The Dietary Guidelines recommend children and adolescents spend no more than one to two hours daily watching television, playing electronic games, or using the computer (other than for homework).

As per the Physical Activity Guidelines for Americans, energy balance guidelines for adults are the following:

• Even small amounts of activity are beneficial to one’s health.
• Substantial health benefits are obtained by doing at least two hours and thirty minutes per week of moderate-intensity, or one hour and fifteen minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination thereof. Aerobic activity has better benefits if performed for at least ten minutes at a time spread throughout the week.
• Extensive health benefits occur when moderate aerobic physical activity is increased to five hours per week of moderate-intensity, or to two hours and thirty minutes of vigorous-intensity aerobic physical activity, or a combination thereof. Additional health benefits are gained by going beyond these recommended amounts of physical activity.
• Muscle-strengthening activities at moderate or high intensity involving all major muscle groups two or more days per week provides health benefits to aerobic exercise.

Examples of Physical Activities

• Moderate Activities
  • ballroom/line dancing
  • canoeing
  • gardening
  • biking on level ground
  • water aerobics
  • walking briskly
  • baseball, volleyball, softball
• Vigorous Activities
  • aerobic dancing
  • biking (10+ mph)
  • hiking uphill
  • fast dancing
  • jumping rope
  • martial arts
  • speed walking
  • jogging/running
  • lap swimming
  • tennis
  • ice hockey
  • basketball, soccer, wrestling

For ideas to increase physical activity or to begin a new exercise program, use the toolkit, “Be Active Your Way.”