DIETARY GUIDELINES

By Jayson Velasquez

What is a Health Risk ?

A health risk is the likely hood of developing health problems, mostly caused by malnutrition. Some people use diets to stay away from health risks, otherwise known as a eating plan. If you don't know how to begin your diet you should get in contact with dietary guidelines, they provide advice to help you live longer, healthier lives.

USE YOU CALORIES WISELY !

How Much Calories Do I Need ?

The calories you need are based off of various things, age, gender, activity level, wanting to gain or loose weight. Nutrient dense food is always a good choice, this is food very dense in nutrients such as whole grain foods and veggies.

MAINTAIN A HEALTHY WEIGHT !

To maintain a healthy weight just eat your nutrients and workout. If you have malnutrition you are liable to a risk factor such as diabetes, arthritis.

High blood pressure is related to too much body fat. Don't be a over achiever and go under weight because that may lead to being anorexic. If you want to loose weight I advice you to eat healthy foods and workout.

HOW TO STAY ACTIVE ? I DON'T HAVE TIME

Being active will help you in ways you never even thought of, not only are you burning unnecessary fats in your body but you are building stronger muscles. Teenagers should get at least one hour of physical activity a day. Walk more ! Stop being so lazy and take the stairs. When you get home try to go out for a walk with your friends or your dog.

IMPORTANCE OF WHOLE GRAIN, FRUIT, VEGETABLES AND MILK !

Your body is like a car, literally you are a running car and food is your fuel. What happens when you have a magnificent car but you use poor cheap fuel, it fails ! Fruits are rich in vitamins and nutrients so they nourish the body in really good ways. Milk will make your bones stronger and have you feeling like a champion. To easily get these foods in your body just take a apple with you everywhere you go an apple is very small and easy to carry. Also eat a banana before sporting events, it helps your cramps.

FATS ! KNOW THE DIFFERENCE BETWEEN GOOD AND EVIL !

It is easy to get off track when it comes to fat because when people say "fats" everyone automatically assumes it's bad, however, that is not true. There is good fats and bad fats. Saturated fats such as dairy products and fats found in red meat are good but in large quantities can be a double edged sword, they raise cholesterol levels that can form a health risk like arthritis. Trans fat are really bad for your health they are found in pizza and chips and they also raise your cholesterol levels. To get the right amount of fats in your body just eat regularly small portions of healthy fats such as almonds and lean meat.

CARBOHYDRATES !

Foods with natural sugars are essential for good health mostly fruits such as pineapples and bananas. Not so good for your body is food with added sugar such as frosted flakes they taste like heaven but you won't be looking like an angel with that amount of added sugar. It is vital that you limit your sugar intake, you would be surprised how easily it is to get off track and before you know it you can develop a health risk such as diabetes.

SODIUM VS POTASSIUM !

Sodium is basically salt, salt is always good and dandy on our food however to much salt can be extremely harmful for you it can thin your blood and make you sick. Potassium on the other hand has lots of health benefits and the most exclusive characteristic is that you can get it simply from eating a banana a day. Potassium plays an important role in electrolyte regulation, nerve function, muscle control, and blood pressure.

AVOID ALCOHOL !

Alone alcohol is bad for you but there is specific reasons on why. There is a million and more reasons why alcohol is bad. Alcohol can cause stretching and dropping of heart muscles, stroke, and high blood pressure.

FOOD SAFETY !

Food safety is important because like i mentioned earlier, food is the fuel for our body ! If you don't fuel yourself properly you will not function well ! Eat your nutrient dense food and stay healthy !