Dietary Guidelines

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1 What do the Dietary Guidelines do for Americans?

-the dietary guidelines for Americans provide advice to help people live longer, healthier lives. these science-based guidelines about healthful eating and physical activity are meant for healthy Americans two year an older.


-the term health risk, we have to care how we eat because if they have a diet we can have a disease.


-A diet is the amount of food that is provided to an organism in a 24-hour period, regardless of whether or not cover maintenance needs, in short is the set of nutrients that are then absorbed from the habitual food consumption.


Popularly, and in the case of humans, the diet is erroneously associated with the practice of restricting food intake only for nutrients and energy required, and thereby achieve or maintain a certain body weight.

2 Getting enough nutrients within your calorie needs.

-The amount of energy supplied by food is measured in kilocalorie. The energy requirements are primarily covered by the carbohydrates and lipids or fats.


-Food is necessary for the maintenance of the phenomena occurring in the healthy body and to repair the losses that occur in it constantly substances. There is no complete food in our diet should include a variety of foods that make it to be rich enough to keep functioning properly our body.

The nutrients are those components of foods that have an energetic, structural or regulatory function.


-key to achieving and maintaining a healthy weight is to exercise regularly and have good eating habits. Some people believe that exercise and good eating habits continue to require much effort and planning but this is not true. In fact, the best way to change the daily habits is by making small changes that will gradually part of our daily routine.

3 How to maintain a healthy weight.

-enfermades some of the causes of overweight are:


cardiovascular

Congestive Heart Failure


endocrine

Polycystic Ovary Syndrome (PCOS)


gastrointestinal

Gastroesophageal reflux disease (GERD)


Renal and genitourinary

ED


Integument (skin and appendages)

Stretch Marks


musculoskeletal

hyperuricemia.


-underweight


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It is now common to hear talk about the consequences of being overweight or obese, however, have a low body weight also affects our health, especially if calculating the BMI get a result less than 17 Therefore, today we tell you what the risks are to be underweight.

Imnulógico weak system and increased risk of infections, because usually the person with low body weight does not have enough nutrients or does not eat, therefore, reduces the defense system functions.

Fertility problems that usually manifests in women with amenorrhea or cessation of menstruation which indicates that a body with so few fat reserves are not ready to breed.

Increased risk of osteoporosis because the metabolism is reduced in those who are underweight prioritizing the functioning of vital organs and neglecting those less relevant to survival processes therefore often weaken bones like other systems and organs.

Hair loss given catabolism generated to address vital functions that do not allow proteins and other nutrients intended for the construction and maintenance of hair.


-drink lots of water and exercise.

4 Suggestions for being physically active every day.

-The physical activity recommendations for children and adolescents aged 6 to 17 years

age focus on three types of activity: aerobic, muscle strengthening and

strengthening bones. Each type provides important health benefits.


-as food-based dietary guidelines (FBDG, for its acronym in English) are simple messages on healthy eating for the general public. They offer guidelines on what a person should eat in terms of foods rather than nutrients and provide a basic framework that can be used to plan meals or daily menus. The characteristics described as the World Health Organization (WHO) are1:

expression of the principles of nutrition education primarily as food;

addressed to individual members of the public, and

although not expressed fully as food, are written in a language that avoids, as far as possible, technical terms of the science of nutrition.


-Balanced diet is one that includes a sufficient variety of foods in the right amounts, depending on the characteristics of each person (age and physiological status -infancia, growth spurt, pregnancy and Breastfeeding-, sex, body composition and complexion ...) and lifestyle (active, sedentary ...), and ensuring that the requirements of energy and nutrients that our body needs to maintain good nutritional status, health and welfare are covered.

in a balanced diet should consume grains and vegetables fruit and milk I'm nutientes and foods contain carbohydrates.

5 Importance of whole grains, fruits, vegetables and milk.

-Materials from which the body can produce motion, heat or any other form of energy, for man needs a continuous supply of energy.

Materials for growth, tissue repair and reproduction.

Substances necessary for the regulation of the energy production processes, growth and tissue repair.

Also, foods also have an important role in providing pleasure and palatability to the diet.


-cosumir is important because these foods contain vitamins and fiber that help our body in much blood and bones etc.


-When choosing foods high in fiber, you do not worry about the specific type of fiber. Many foods contain a high amount of both soluble and insoluble fiber. It's important to eat foods high in fiber.

6 How to limit fats and cholesterol.

-The vegetable fats are usually liquid at room temperature. Some examples are:

canola oil

Olive oil

Corn oil

Peanut oil

Safflower

Salad dressing

mayonnaise

The animal fats are usually solid at room temperature. Some examples are:

Manteca

Fat from meats

Chicken Skin

bacon.


-a disease that develops from consuming too much fat is fat in the blood fat heart develops this comsuimir much fat and that obesity is well known.


-In the case of fat, think quality is better than quantity. It is common to see or hear in the media that we should "take less fat" or "low-fat food choices." Kaiku-experts Benecol® agree with nutritional recommendations, for a while, have focused more on choose the right kind of fat.

7 Be choosy about carbohydrates.

-are fruits like apples oranges kiwi strawberry banana, etc.

-juices are sweet cream etc.


-The great challenge for nutritionists in the XXI century is related to the function to be increasingly play the diet as a means of preventing and combating so-called "diseases of civilization". There is no doubt that the effect of globalization has influenced the change of dietary pattern at the global level, evidenced by the table of mortality and morbidity reflecting the developed world and developing. The aim of this paper is to analyze the link between high sugar consumption of the Cuban population and some of the diseases caused by overnutrition as dental caries, obesity, diabetes mellitus, atherosclerosis and others. Some tips to follow by the population to reduce the excessive consumption of sugar and achieve a healthier, balanced and nutritious diet is recommended.


-The great challenge for nutritionists in the XXI century is related to the function to be increasingly play the diet as a means of preventing and combating so-called "diseases of civilization". There is no doubt that the effect of globalization has influenced the change of dietary pattern at the global level, evidenced by the table of mortality and morbidity reflecting the developed world and developing. The aim of this paper is to analyze the link between high sugar consumption of the Cuban population and some of the diseases caused by overnutrition as dental caries, obesity, diabetes mellitus, atherosclerosis and others. Some tips to follow by the population to reduce the excessive consumption of sugar and achieve a healthier, balanced and nutritious diet is recommended.

8 Why reduce sodium and increase potassium?

-Sodium, the main extracellular cation, has always been considered essential in the development and maintenance of hypertension. Numerous observational, interventional and experimental studies in animals and humans, have demonstrated categorically

As mentioned, potassium is the principal intracellular cation, where it reaches levels close to 150 mEq / L, showing a plasma concentration between 3.5 to 5 mEq / L. Therefore, the amount of K + in the extracellular liquid is from 30 to 70 m Eql / L, representing about 2% of total body potassium (mEq 2500-4500). The ratio of the potassium concentration between intra and extra cellular is 38: 1, which is maintained by the resting membrane potential and is essential for normal neuromuscular function.

The kidney is the main route to remove excess K + from food. + K The amount of filtering is 720 mmol / day, 10 to 20 times the amount of extracellular K +.


-The normal range of exchangeable sodium in healthy adults is 41 meq. / Kg, while the total body sodium is 58 meq. / Kg. Therefore, approximately 17 meq. / Kg. are not available for sharing. Furthermore, most of this is not exchangeable sodium in the crystal lattice of the Hidroxiopatita bone.


-these are some of them diabetes osteoporosis asthma.


-We refer now to the natural potassium, which we ingest daily through food. Potassium only occurs in nature as the cation (positive ion). It is the most important cation of all cells of the human and animal, and essential for cell function bodies. Foodstuffs rich in potassium include bananas, meat, apricots, kiwis, currants, potatoes, cauliflower, cabbage, fennel, spinach and celery; also fungi and nuts.

9 Avoid alcohol.

-Establish open communication. Make it easy for your teen to talk honestly with you. (See the sidebar "Tips for Talking to Your Teen").

Show interest. Although young people do not always show it, need to know they are important to their parents. Aim to regularly spend time with your child, a moment in which you can provide loving, undivided attention. Some activities to share: a walk, a bike ride, a quiet dinner out or a cooking session.

Set limits. Establish a clear and realistic way, what the expectations are regarding their child's behavior and what the consequences are for breaking the rules set by you. Bring it know and follow when needed.

Demonstrate acceptance. Make sure your teen knows that you appreciate their efforts and their achievements. Avoid teasing or criticism can hurt.

Understand that your child is growing. This does not mean a policy of non-intervention. But as you guide your child's behavior, also make an effort to respect their growing need for independence and privacy.


-Food is one of the fundamental problems of the contemporary world where there is hunger and extreme poverty that are responsible for food and nutrition insecurity. The process of globalization that imposes a new model of power by touting multinational fast food. Misuse of food available and making incorrect decisions about their consumption is led by sociocultural factors that bring improper eating habits and a number of diseases. As we observed have a series of eating habits that are part of our history, our traditions, our culture and therefore are very deep. Many of these customs are distanced from what is considered a healthy diet, unable to ensure a better quality of life. This does not mean that we should abandon our roots as part of our identity as Cuban as Pinar del Rio, but should maintain a balance between the native and what is good for health. That is why it plays an important role which the Food Education is the responsibility of both the family and the school. The family has a decisive role in the education of the children of the house to acquire proper eating habits, as it is through interaction with adults that children acquire certain attitudes, preferences, customs and eating habits that are strongly influenced feeding practices by making the family. Moreover kindergartens and schools also have an important role in the Food and Nutrition Education with the aim of improving eating behavior, to improve the quality of life of the population. Both institutions both school and family are part of the community and are closely linked, hence the importance Day Job.