Dietary Guidelines

Balancing calories to manage weight:

Prevent or reduce overweight and obesity through improved eating and exercising

  • In the 21st century the number of people in the US that are obese or overweight has increased dramatically from the past years in all age groups.
  • Being obese or overweight increases the risk of many health problems such as heart disease.

Control calorie intake to manage body weight

  • The path to gaining weight may start by simply eating more calories than needed.
  • Many foods that are high in calories are low in essential nutrients.
  • To determine ones calorie and nutrient needs, age, gender, height, weight, and amount of exercise must be taken into consideration.

Increase physical activity and reduce time spent in sedentary behaviors

  • Physical activity helps people maintain a healthy weight and prevents excessive weight gain.
  • When physical activity is combined with reduced calorie intake, you may aid weight loss.
  • Evidence has shown that excessively watching TV and being obese is closely related.
  • Reducing the amount of time watching TV may help manage weight loss and provide health benefits.

Reduce the amount of sodium intake

  • All Americans consume more sodium that needed.
  • Sodium is an essential nutrient, it is needed by your body in small amounts.
  • The more you sweat the more sodium you need.
  • Higher sodium intake = high blood pressure
  • Keeping a low blood pressure in the normal range is essential in reducing the risk of heart problems.

Consume less than 10% of calories from saturated fatty acids

  • Replace them monounsaturated and monounsaturated fatty acids.
  • The body used saturated fatty acids for some functions, but it makes more than enough to meet those needs.
  • Higher intake of most dietary saturated fats is associated with high cholesterol and low lipoprotein cholesterol.
  • High cholesterol =high risk for cardiovascular disease