Chapter 8 Dietary Guidelines
What do the Dietary Guidelines do for Americans?
- Diet - An eating plan
Getting enough nutrients within your calorie needs
- Gender
- Activity Level
- Whether you want to loose weight or not
- Nutrient Dense Food - A food that provides high amounts of vitamins and minerals for relatively few calories
How to maintain a healthy weight
Health problems related to too much body fat:
- Diabetes
- Heart Disease
- High blood pressure
- Some types of Cancer
- Arthritis
Health risks for being underweight:
- Not as much body fat as an energy reserve
- Suffer from health problems
Suggestions for loosing weight:
- Increase physical activity
- Small decreases in food and beverage calories
Suggestions for being physically active every day
- Control your weight
- Strengthen your heart and lungs
- Teens should get 60 minutes or more each day
2 guidelines for including physical activity into your daily schedule:
- Get involved in a team or individual sport
- Walk briskly or ride a bike rather than ride in a car or a bus
Importance of whole grains, fruits, vegetables and milk
- Nutrient rich
- Cholesterol free
- Naturally low in fats and calories
2 health benefits of these foods:
- Help protect against heart disease and cancer
3 ways to include these foods in your diet:
- Make whole-grain products the star of your meals
- Enjoy fruit or vegetables with meals and as snacks
- Eat fruit instead of sugary dessert
How to limit fats and cholesterol
- Saturated Fats
- Trans Fats
- Heart disease can develop from a high fat diet
Guidelines:
- Keep saturated fats to less than 10 percent of your calories
- Eat as few foods containing trans fats as possible
- Limit cholesterol to less than 300 milligrams per day
- Choose mostly foods prepared with little or no fat
- Eat dairy foods that are mostly reduced-fat, low-fat, and fat-free
- Get most of your fat from fish, nuts, and healthy oils
- Buy lean meat and poultry.
- Eat egg yolks and whole eggs in moderation
- Choose fewer solid fats
Be choosy about carbohydrates
- Candy, and soft drinks are food with added sugar
Why should you limit your sugar intake:
- They promote tooth decay
Why reduce sodium and increase potassium
- Diseases linked to excess sodium are high blood pressure, heart attack, and stroke
- Potassium's function is to help counteract sodium's affects on blood-pressure
Avoid alcohol
- They can affect or influence your judgement
- Can lead to injuries and accidents
- Increases the chance of violence