N&W 1: Chapter 8 Dietary Guidelines

By: Jason Compton

Getting enough nutrients within your calorie needs

A) 4 factors that determine calorie needs

Age, gender, activity level and whether you're trying to gain or lose weight.


B) Define Nutrient-Dense Foods

A food the provides high amounts of vitamins and minerals for relatively few calories.

How to maintain a healthy diet

A) Define Risk Factor

A condition that increases your chances of developing a problem.


B) Health problems related to too much body fat

Diabetes, heart disease, High blood pressure, some types of cancer and arthritis.


C) Health risks for being underweight

No energy reserve in body fat so they get tired faster.


D) 2 suggestion for losing weight

Exercise for an hour a day and use the stairs instead of an elevator.

Suggestions for being physically active every day

A) 2 ways that active living help you

Longer lifespan for the most part and reduced chances of getting sick and getting disease.


B) How much physical activity should a teen get?

A teen should be physically active for an hour a day.


C) 2 guidelines for including physical activity into your daily schedule.

Take the stairs instead of using the elevator and instead of watching television go outside for a walk.

Importance of whole grains, fruits, vegetables and milk

A) 3 reasons these foods are healthy.

High in vitamins, high in minerals and don't contain many calories while filling you up.


B) 2 health benefits of these foods

Decrease your chances of getting sick or a disease and also help reduce weight.


C) 3 ways to include these foods in your diet

If you're having a sandwich use whole grain bread, if you want a snack have an apple or banana and for dinner have a can of corn, green beans or even spinach.

How to limit fats and cholesterol

A) Two types of of unhealthy fats that raise cholesterol

Saturated and Trans fats.


B) Disease that can develop from a high fat diet.

Diabetes


C) Guidelines to achieve moderate total fat intake

Keep saturated fats less and 10% of your calories, consume as less and trans fat as possible and limit cholesterol to less than 300 milligrams a day.

Be choosy about carbs

A) Foods with natural sugar

Fruit and milk


B) Foods with added sugars

Candy and soft drinks


C) Why should you limit sugar intake?

Sugar raises blood pressure and increases your chances of getting diabetes so if you limit your sugar intake it reduces your chances of getting diabetes.

Why reduce sodium and increase potassium?

A) How does sodium benefit the body?

It controls the flow of body fluids.


B) Disease linked to excess sodium

High blood pressure, heart attack and stroke.


C) What is the function of potassium?

It counteracts the affects of sodium.

Avoid alcohol

A) Three reasons teens should avoid alcohol

It can cause them to hurt themselves, it can also cause them to hurt someone else and causes teens and adults to have emotional issues.

Why is food safety and important part of the Dietary Guidelines?

Food safety helps you maintain good health and do what you want to do in life.