Chapter 8 Dietary Guidelines

What do the Dietary Guidelines do for Americans?

- Health risk means the likelihood of developing a problem

- Diet - An eating plan

Getting enough nutrients within your calorie needs

- Age

- 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

- Risk Factor - A condition that increases your chances of developing a problem

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

2 ways active living can help you:

- 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

3 reasons these foods are healthy:

- 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

2 types of unhealthy fats that raise cholesterol:

- Saturated Fats

- Trans Fats

- Heart disease can develop from a high fat diet


- 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

- Milk and fruit are foods with natural sugar

- 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

- Sodium benefits the body by controlling body fluids

- 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

3 reasons teens should avoid alcohol:

- They can affect or influence your judgement

- Can lead to injuries and accidents

- Increases the chance of violence

Why is food safety an important part of Dietary Guidelines

Because safe food is healthful food that is free from harmful bacteria and other containments