Importance of Dietary Guidelines
by Daniela Lo N/W 1 P4
What is a diet?
4 Factors that determines a Calorie
- Activity Level
What are Nutrient-Dense Foods?
How can we maintain a healthy weight?
Here are five ways to make it happen:
Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off.
Reduce screen time.
Watch out for portion distortion.
Eat 5 servings of fruits and veggies a day.
Don't skip breakfast.
What is a risk factor?
Health Problems related to too much fat:
Excess weight affects another hormone -- insulin -- which leads to diabetes. Having diabetes increases your heart disease risk. It's a vicious circle.
Health Risks for being underweight:
If you're underweight, you may be at risk for the following health issues:
Inhibited growth and development. This is especially true in children and teens, whose bodies need plenty of nutrients to grow and stay healthy.
Weakened Immune System
Two Suggestions for Losing Weight
Add, Don't Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
Lighten The Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave
Two Ways Active Living Helps You
Walk Whenever Possible
- Walk instead of drive, whenever you can
- Walk your children to school
- Join an exercise group, and enroll your children in community sports teams or lessons
- Do sit-ups in front of the TV. Have a sit-up competition with your kids
How Much Physical Activity Should A Teen Get?
Importance of Whole Grain Foods, Vegetables, Fruits and Milk
Whole grains include grains like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye – when these foods are eaten in their "whole" form. Whole grains even include popcorn!
You may already be eating whole grains. When you munch popcorn in the theater, or give Toasty-O's to your toddler, or enjoy a bowl of hot oatmeal, you're probably focusing more on the delicious taste than on the fact that these foods are whole grains. Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily.
Fruits and Vegetables
Fruits and vegetables provide health benefits and are important for the prevention of illnesses. The U.S. Department of Agriculture recommends filling half of your plate with fruits and vegetables at each meal. Fruits and vegetables contain a variety of nutrients including vitamins, minerals and antioxidants. Eating the recommended amount of fruits and vegetables each day can reduce the risk of chronic diseases.
Although milk from the cow is processed, it is not an engineered or fabricated food. It is about 87 percent water and 13 percent solids. The fat portion of the milk contains fat soluble vitamins. The solids other than fat include proteins, carbohydrates, water soluble vitamins, and minerals. These nutrients in milk help make it nature's most nearly perfect food. Milk products contain high quality proteins. The whey proteins constitute about 18 percent of the protein content of milk. Casein, a protein found only in milk, contains all of the essential amino acids. It accounts for 82 percent of the total proteins in milk and is used as a standard for evaluating protein of other foods. Protein is needed to build and repair body tissues and to form antibodies which circulate in the blood and help fight infection.
Limit Fats and Cholesterol
Two Types of Unhealthy Fat That Raises Cholesterol
Low-density lipoproteins (LDL) carry cholesterol from the liver to the rest of the body. Cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in the blood, these particles can form deposits in the walls of the coronary arteries and other arteries throughout the body. Such deposits, called plaque, can narrow arteries and limit blood flow. When plaque breaks apart, it can cause a heart attack or stroke. Because of this, LDL cholesterol is often referred to as bad, or harmful, cholesterol.
High-density lipoproteins (HDL) scavenge cholesterol from the bloodstream, from LDL, and from artery walls and ferry it back to the liver for disposal. Think of HDL as the garbage trucks of the bloodstream. HDL cholesterol is often referred to as good, or protective, cholesterol. Several strategies can help you lower the amounts of total and harmful LDL cholesterol in your bloodstream, and thus your risk of heart disease.
Disease That Can Develop from A High Fat Diet
Saturated fats are found in animal products. Trans fats are oils that have been hydrogenated to turn them into semi-hard fats. Hydrogenated fat is found in processed food like shop-bought cakes, biscuits, stock cubes and a range of other products you buy every day. Saturated and trans fats raise cholesterol levels in the blood, which in turn can lead to atherosclerosis.
Be choosy about carbohydrates
Foods with Natural Sugar
Foods with Added Sugar
Why should you limit your sugar intake?
Diabetes. Similar studies have also found that excess sugar consumption leads to an increased risk for diabetes. The Nurses’ Health Study found that women consuming one or more sugar-sweetened sodas per day had an 83 percent increased risk for type 2 diabetes compared with those who consumed less than one of these beverages per month.
Nutritional deficiency. When you consume too much sugar, you “crowd out” other foods that provide important nutrients, such as fruits and vegetables. This can be especially bad for children and teenagers who need nutrients for growth. For example, if a child chooses soda over milk she is missing out on vitamin D and calcium, both of which are essential for bone health.
Why reduce sodium and increase potassium?
How does sodium benefit the body?
Diseases linked to excess sodium
Although sodium is an essential nutrient in any balanced diet, it can also cause stomach cancer and hypertension. People suffering from kidney problems or edema should restrict their intake of sodium to protect against those health risks.
What is the function of potassium in the body?
Three Reasons Teens Should Avoid Alcohol
alcohol could disrupt development at a time when they're making important decisions about their lives (school, careers, relationships)
alcohol can also affect how the brain disseminates information into long-term memory, a crucial element in the process of learning
alcohol can affect visual-spatial functioning -- the ability to read distance properly or follow directions on a map