Dietary Guidelines

By: Julia Suddarth

1) What do the Dietary Guidelines do for Americans?

a) A health risk is the likelihood of developing health problems.

b) A diet is an eating plan

2) Getting enough nutrients within your calorie needs.

a) Depends on your age, gender, activity time, and whether you are trying to gain, maintain, or lose weight.

b) Nutrient-dense foods are foods that provide high amounts of vitamins and minerals for few calories.

3) How to maintain a healthy weight.

a) Risk factor is a condition that increases your chances of developing a problem.

b) Health problems that are linked to having too much body fat include: diabetes, heart disease, high blood pressure, some types of cancer, and arthritis.

c) Health problems that are linked to being underweight include: not having much body fat as an energy reserve, suffer from health problems, and need to increase weight.

d) Some suggestions for losing weight are; to find a balance between food and physical activity and be active everyday.

4) Suggestions for being physically active every day.

a) Active living helps you control your weight and strengthens your heart and lungs.

b) Teens should get at least 60 minutes or more physical activity every day.

c) Some guidelines for including physical activity could be as simple as using that stairs instead of the elevator, or riding a bike.

5) Importance of whole grains, fruits, vegetables and milk.

a) Whole grains, fruits, veggies and milk are important because they are nutrient rich, cholesterol free, and naturally low in fats and calories.

b) These food also protect against heart disease, cancer, and other health problems.

c) Some ways to include these in your diet are; eat fruit instead of sugary dessert, drink fruit or veggie juice, and drink yogurt smoothies.

6) How to limit fats and cholesterol.

Bacon, french fries, and candy are just some examples of unhealthy fat that raises your cholesterol. You can develop heart disease from your unhealthy eating habits, especially if fats are included. Some guidelines to achieve moderate total fat intake; keep saturated fats to less than 10% of your calories, eat as few foods containing trans fats as possible, limit cholesterol to less than 300 milligrams per day, and choose mostly foods prepared with little or no fat.

7) Be choosy about carbohydrates

Some foods with natural sugar include; fruits and milk. Foods with added sugar include; candy and soft drinks. You should limit your sugar intake because it can promote tooth decay.

8) Why reduce sodium and increase potassium?

Sodium helps control body fluids. Having too much sodium though can lead to high blood pressure, heart attack, and stroke. Potassium helps counteract sodium's effects on blood pressure.

9) Avoid alcohol.

Teens should avoid drinking alcohol because drinking can affect, or influence, your judgement, which can lead to accidents and injuries. Alcohol can also increase the chance of violence, emotional problems, and dependency. Alcohol has calories but no nutrients.

10) Why is food safety an important part of the Dietary Guidelines?

Safe food is healthy food. When food is not handled properly, stored, and prepared, it can cause foodborne illnesses. It is important that the Dietary Guidelines protects and helps people know what safe food is.