Dietary Guidelines

By: Javona Freeman

What do the Dietary Guidelines do for Americans?

It provides advice to help people live longer and live healthier lives.
What is meant by a health risk?

It is meant as a likely hood of developing health problems.

A diet is an eating plan.

Getting Enough Nutrients Within Your Calorie Needs

4 Factors that Determine Calorie Needs:

1. Age

2. Gender

3. Activity Level

4. If you are trying to gain/lose weight

Nutrient-Dense Food: A food that provides high amounts of vitamins and minerals for relatively few calories.

How to Maintain a Healthy Weight

Risk Factor: A condition that increases your chances of developing a problem.

Health Problems Related to too much Body Fat:


-Heart Disease

-High Blood Pressure

-Some Types of Cancer

- Arthritis

Health Risks of Being Under Weight:

They don't have much body fat as an energy reserve. They can also suffer from health problems.

Suggestions for Losing Weight:

1. Increasing physical activity

2. Decrease in food and beverage calories

Suggestions for Being Physically Active Everyday.

Ways That Active Living Helps You:

1. Control your weight

2. Strengthen your heart and lungs.

How much physical activity should a teen get?

Teens should build 60 minutes or more in their daily routine.

Importance of Whole Grains, Fruits, Vegetables and Milk

3 Reasons why these foods are important:

1. Helps protect against heart disease, cancer, and other health problems.

2. They are nutrient rich, cholesterol free, and naturally low in fats and calories.

3. Provides the most of your calories.

2 Health Benefits:

1. Protects you from getting Cancer.

2. Protects you from having heart disease.

3 Ways to Include These in Your Diet:

1. Eat Fruit instead of sugary desserts.

2. Drink fruit or vegetable juice with your meals or as a snack.

3. Drink yogurt smoothies for snacks.

How to limit Fats and Cholesterol

2 Types of Unhealthy Fats that Raise Cholesterol:

1. Unsaturated Fats

2. Saturated Fats

Guidelines to achieve Moderate Total Fat Intake:

- Keep saturated fats to less than 10% of your calories

- Eat as few foods containing trans as possible

- Limit cholesterol to less than 300 milligrams per day

Be Choosy About Carbohydrates

Foods with Natural Sugars:

- milk

- fruits

Foods with Added Sugars:

- candy

- soft drinks

Why should you limit your sugar intake?

You should limit your sugar intake because it can promote tooth decay.

Why you should reduce sodium and increase potassium?

Sodium can cause high blood pressure, heart attack, and strokes. Potassium helps counteract sodium's effect on blood pressure.

How does sodium benefit the body?

It helps control body fluids. Diseases linked to too much sodium is high blood pressure, heart attack, or a stroke.

Function of Potassium:

It helps counteract sodium's effects on blood pressure.

Avoid Alcohol

3 Reasons Why Teens should avoid alcohol:

1. Can lead to accidents or injuries

2. Has no nutrients

3. Can cause emotional problems, violence, or any other problems.

Why is food safety an important part of the Dietary Guidelines?

It is important so you can know what foods you need to stay away from because they could have bacteria. When food isn't properly handled, stored, and prepared it can cause food borne illness.