Dietary Guidelines

What do the DIetary Guidelines do for Americans?

A health risk is the likelihood of developing health problems, such as heart disease, diabetes, and some cancers.

A diet is an eating plan.

Getting enough nutrients within your calorie needs.

The amount of nutrients you need is determined by your age, gender, activity level, and whether you are tying to lose or gain weight.

A nutrient dense food is a food that provides high amounts of vitamins and minerals for relatively few calories.

How to maintain a healthy weight.

A risk factor is a condition that increases your chances of developing a problem.

Health problem that are linked to having too much body fat include: diabetes, heart disease, high blood pressure, some types of cancer, and arthritis.

Under weight people can also suffer from health problems. Under weight people do not have much body fat as an energy reserve.

You can have a more active life, or eat healthier food to lose weight.

Suggestions for being physicallyactive every day.

Being active can control your weight, strenghthen your heart and your lungs, and can increase your endurance and flexibility.

Teens should build 60 minutes or more of moderate to vigorous physical training into their daily routine.

Get involved in a team or individual sport, use the stairs insted of the elevator, spend less time watching television and more time doing fun activities, such as bowling or skating.

Importance of whole grains, fruits, vegetables and milk

Whole-grains products, vegetables, and fruits should be a main part of your meal and provide most of your calories. These foods are nutrient-rich, cholesterol free, and naturally low in fats and calories.

They protect against heart disease, cancer, and other health problems.

Make whole-grain products the star of your meals, drink yogurt smoothies for snack, eat fruit instead of sugary desserts, and enjoy fruit or vegetables with meals and as snacks.

How to limit fats and cholesterol.

Saturated fats and trans fats are unhealthy fats that raise cholesterol. Too much cholesterol can raise your risk of gettin a heart disease.

  • Keepsaturated fats to less than 10% of your calories
  • Eat as few foods containing trans fats as posible
  • Limit cholesterol to less than 300 milligrams per day
  • Choose mostly foods prepared with little or no fat
  • Eat dairy foods that are mostly reduced-fat, low-fat, and fat-free.
  • Get most of your fat from fish, nuts, and healthy oils

Be choosy about carbohydrates

Examples of foods with natural sugars are: nutrient rich fruits, and milk.

Examples of foods with added sugars are: candy, soft drinks

You should limit the amount of sugar you consume because it can lead to tooth decay.

Why reduce sodium and increase potassium?

Sodium helps control body fluids. Too much sodium is linked to high blood pressure, heart attacks, and strokes.

Potassium helps control sodium's effects on blood pressure.

Avoid alcohol

Drinking alcohol affect you judgment, that can lead to accidents and injuries. I can also increase the chance of accidents and injuries, violence, emotional problems, dependency, and other problems. Puts others in risk.
When food is not properly handled, stored, and prepared, it can cause foodborne illness.