Chatpter 8

Nutrition and Wellness 1

KIara Dowdy period 5

What do the Dietary Guidelines do for Americans?

  1. The Dietary Guidelines for Americans are jointly issued and updated every 5 years by the Department of Agriculture (USDA) and the Department of Health and Human Services (HHS).

What is meant by a health risk?

a disease precursor associated with a higher than average morbidity or mortality rate. Disease precursors include demographic variables,certain individual behaviors, familial and individual histories, and certain physiologic changes

Define Diet

the kinds of food that a person, animal, or community habitually eats.a special course of food to which one restricts oneself, either to lose weight or for medical reasons.restrict oneself to small amounts or special kinds of food in order to lose weight.

4 factors that determine calorie needs

  1. Basal metabolic rate. This reflects the energy the body needs for basic functions while at rest.
  2. Dietary-induced thermogenesis, or the thermic effect of food. This is the energy the body needs to digest and absorb food.
  3. The thermic effect of activity. This is the most variable as it reflects the energy needed for physical activity. For sedentary individuals this could be as low as 15% of total energy expenditure but for athletes it could be as high as 80%.

Define Nutrient-Dense Foods-

Nutrient density identifies the proportion of nutrients in foods, with terms such as nutrientrich and micronutrient dense referring to similar properties. Several different national and international standards have been developed and are in use (see Nutritional rating systems).

How to maintain a healthy weight.

  1. Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. ...
  2. Reduce screen time. ...
  3. Watch out for portion distortion. ...
  4. Eat 5 servings of fruits and veggies a day. ...
  5. Don't skip breakfast.

Define risk factor-A risk factor is any attribute, characteristic or exposure of an individual that increases the likelihood of developing a disease or injury.

Health problems related to too much body fat-

Too much body fat:

  • Increases the risk of many diseases, including type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers.
  • When located around the abdomen, increases the risk even further of developing the above conditions.

Health risks for being underweight
Too little body fat:

  • Is linked to problems with normal, healthy functioning in both men and women.
  • Can lead to problems with reproduction in women.

2 suggestions for losing weight-

Go Walking,DON'T Forget About Working Out

Nutrition and Wellness 1: Ch. 8 Dietary Guidelines Brochure

Suggestions for being physically active every day.


(18 to 64 years)

Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Being active 5 or more hours each week can provide even more health benefits. Spreading aerobic activity out over at least 3 days a week is best. Also, each activity should be done for at least 10 minutes at a time. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least 2 days a week.


Children and adolescents should do 60 minutes or more of physical activity each day. Most of the 60 minutes should be either moderate- or vigorous intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

2 ways that active living helps you- is a way of life that integrates physical activity into your everyday routines, such as walking to the store or biking to work.

How much physical activity should a teen get?

t's recommended that teens get at least 1 hour of physical activity on most, preferably all, days of the week. Yet physical activity tends to lag during the teen years. Many teens drop out of organized sports, and participation in daily physical education classes is a thing of the past.

2 guidelines for including physical activity into your daily schedule

Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases.

Why reduce sodium and increase potassium?Higher salt intake is linked to higher blood pressure, which can raise the risk of stroke, heart disease, and kidney disease. The Dietary Guidelines recommend that people consume less than 2,300 milligrams of sodium per day (approximately one teaspoon of salt). There are other recommendations for certain populations that tend to be more sensitive to salt. For example, people with high blood pressure, blacks, and middle-aged and older adults should consume no more than 1,500 milligrams of sodium each day.

How does sodium benefit the body?Sodium is an extremely important electrolyte and an essential ion present in the extracellular fluid (ECF). One of the health benefits of sodium is the pivotal role it plays in enzyme operations and muscle contraction. It is very important for osmoregulation and fluid maintenance within the human body. Some other health benefits of sodium include improved heart performance, nervous system and glucose absorption.

What is the function of potassium?

Potassium is a very important mineral for the proper function of all cells, tissues, and organs in the human body. It is also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium.