Dietary Guidelines

Chapter 8

What do dietary guidelines do for americans?

  • A health risk is the likelihood of developing health problems.
  • A diet is an eating plan.

Getting enough nutrients within your calories needed.

  • Four factors that determine calorie needs is your age, gender, activity level, and whether you are trying to gain or lose weight.
  • Nutrient dense foods are foods high in nutrients and low in calories.

How to maintain a healthy weight.

  • A risk factor is a condition that increases your chances of developing a problem.
  • Health problems related to too much body fat would be; diabetes, heart disease, high blood pressure, some cancers, and arthritis.
  • An underweight person does not have enough body fat as an energy reserve.
  • Increasing physical activity and decreases in food and beverage calories can help you lose weight.

Suggestions for being physically active every day.

  • Active living helps you control your weight and increase your endurance and flexibility.
  • Teens should get 60 minutes or more of physical activity daily.
  • To build physical activities into your daily routine you could get involved in a team or individual sport. You could also use stairs more often than elevators.

Importance of whole grains fruits and vegetables.

  • These foods are nutrient rich, cholesterol fee, and naturally low in fats and calories.
  • They help protect against heart disease and cancer.
  • To include these foods in your diet; eat fruit instead of sugary desserts, eat dry beans or peas, drink fruit or vegetable juice with your meals as a snack.

How to limit fats and cholesterol.

  • Saturated fats and trans fats help raise cholesterol.
  • Too much fat in your diet can result in heart disease.
  • Some guidelines would be; keep saturated fats to less than 10% of your calories, and choose fewer solid fats, such as butter or margarine.

Be choosy about carbohydrates.

  • Natural sugars are usually found on fruits and milk.
  • Added sugars are often found in candies, and soft drinks which are high in calories and low in vitamins.
  • Sugars promote tooth decay.

Why reduce sodium and increase potassium?

  • Sodium helps control body fluids.
  • Too much sodium can result in high blood pressure, heart attack, and stroke.
  • Potassium helps counteract sodium's effects on blood pressure.

Avoid alcohol.

  • Drinking can influence your judgement, which can lead to accidents and injuries.
  • Drinking increases the chance of violence, emotional problems and dependency.
  • Alcohol has calories, but no nutrients.

Why is food safety an important part of dietary guidelines?

  • When food is not correctly handled, stored and prepared it can cause foodborne illness.