Dietary Guidelines chapter 8
the importance of dietary guidelines
What do dietary guidelines do for americans?
-it means anything that will reduce humans health
-when you restrict yourself from a certain type of food to be healthy or to loose weight.
getting enough nutrients within your calorie needs.
- your body shape and the shape your in
*define nutrient dense food
-they are food that have a lot of nutrients but few calories.
How to maintain a healthy weight
-anything that changes your chance of getting a diseace such as cancer
*health problems related to too much body fat
-you can get type 2 diabetes , you could get high blood pressure , a stroke , heart disease , and certain cancer.
*health risk for being under weight
-it could affect how you normally live , it could lead to problems in repoduction
*two suggestions for loosing weight
-keep track of what you eat and the calories you eat.
-go to the gym and work out
- eat healthy
suggestions for being physically active every day
-it reduces your risk of cardiovascular disease
-reduce your risk of some cancer
*how much physical activity should a teen get?
-at least on hour a 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 on the bus
importance of whole grains, fruit , vegetables and milk
-they are nutrient rich
-they are cholesteral free
-and naturally low in fats and calories
*2 health benefits of this food
-protect against heart disease
- and they protects against cancer
*3 ways to include these foods in your diets
-drink fruit or vegetable juice with your meals or snack
-drink yogurt smoothies for snacks. add low fat cheese to snadwiches
- make whole grain products the star of your meal
how to limit fats and cholesterol
-saturated fats & trans fat
*disease that can develop from a high fat diet
*guidlines to acheive moderate total fat intake
-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 a day
be choosy about carbohydrates
-fruit and milk
*food with added sugar
-candy and soft drinks
*why you should limit your sugar intake
-promotes tooth decay
why reduce sodium and increase potassium?
-heps control body fluids
*diseases linked to excess sodium
-high blood pressure , heart attacks and strokes
*what is the function of potassium
-helps counteract sodiums effects on blood pressure
-can affect your judgement and that can lead to accidents and injuries
-puts others at risk