Dietary Guidelines

Chapter 8, Jasmine Fobes

Dietary Guidelines for Americans

A health risk is anything which may reduce human health. These may be ranked according to high, moderate, and low risk.

A diet is the kinds f food that a person,animal, or community habitually eats.

Nutrients within your calorie needs

Factors for determining calorie needs;

1. Age

2. Gender

3. Activity level

4. Height/weight

Nutrients-Dense Foods- Food that provides high amounts of vitamins and minerals for relatively few calories.

How to maintain a healthy weight

Risk Factor- Condition that increases your chances of developing a problem.

Health risks for being underweight includes not having much body fat as an energy reserve.

Suggestions to lose weight;

  • increase physical activity
  • small decrease in food and beverage calories

Health problems related to too much body fat;

  • Diabetes
  • Heart Disease
  • High Blood Pressure
  • Some types of cancer
  • Arthritis

Physical activty

Active living helps you control your weight and strengthen your heart. It also reduces your risk for future health problems.

Teens Should get up to 60 minutes a day of physical activity.

You could get involved in a team, or walk/ride a bike instead of taking a car.

Importance of whole grains, fruits, vegetables, and milk

These food are nutrient rich, cholesterol free, and naturally low in fats and calories. They also help protect against heart disease, cancer, and other health problems. Make whole-grain products the star of your meal, enjoy fruits and vegetables with meals and as snacks, eat fruit instead of sugary dessert, and/or eat meals featuring cooked dry beans or peas.

How to limit fats and cholesterol

Saturated fats and trans fat raise in cholesterol. To much of fat and cholesterol can cause heart disease.

Ways to prevent:

  • keep saturated fats to less than 10 percent of your calories
  • eat as few foods containing trans fat as possible
  • limit cholesterol to less than 300 milligrams per day
  • choose mostly foods prepared with little or no fat
  • eat dairy products that are mostly reduced-fat/ low-fat
  • Get most of your fat from fish, nuts, and healthy oils

Carbohydrate foods

Food with natural sugar:

  • nutrient-rich fruit
  • milk
Food with added sugar:

  • candy
  • soft drinks
You should limit your sugar intake because they are high in calories, can cause health problems, and can decay teeth.

Reduce sodium and increase potassium

Sodium helps control body fluids. Excess sodium is linked to high blood pressure, heart attacks, and strokes. Potassium helps counteract sodium's effects on blood pressure.

Avoid alcohol

  1. Drinking alcohol drinks can affect your judgment
  2. Heavy drinking links to accidents and injuries.
  3. Has calories but no nutrients

Food Safety

When food isn't properly handled, stored, and prepared, it can cause food borne illness.