Dietary Guidelines chapter 8

the importance of dietary guidelines

What do dietary guidelines do for americans?

what does it mean by a health risk?

-it means anything that will reduce humans health

Define diet

-when you restrict yourself from a certain type of food to be healthy or to loose weight.

getting enough nutrients within your calorie needs.

*4 factors that determine calorie needs

-your age

-your sex

-your metabalism

- 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

*define risk factor

-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

*2 ways that active living helps you

-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

*3 reasons these foods are healthy

-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

*2 types of unhealthy fats that raise cholesterol

-saturated fats & trans fat

*disease that can develop from a high fat diet

-heart disease

*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

*food with natural sugar

-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?

*how does sodium benefit the body

-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

avoid alcolhol

*3 reasons teens should avoid alcolhol

-can affect your judgement and that can lead to accidents and injuries

-no nutrients

-puts others at risk

why is food safety an important part of dietary guidlines

because the food is free from harmful bacteria and other contaminets