Dietary Guidelines

Chapter 8

What do dietary guidelines do for americans?

a. The likelihood of developing health problems

b. A diet is an eating plan.

Getting enough nutrients within your calorie needs.

A. The 4 factors that determine your calorie needs are your are, gender, activity level, and whether you are trying to gain, maintain, or lose weight.

B. A food that provides high amounts of vitamins and minerals for relatively few calories.

How to maintain a healthy weight.

A. a condition that increases your chances of developing a problem

b. Diabetes, heart disease, high blood pressure, some types of cancer, arthritis

c. starve

d. get involved in a team or individual sport, walk briskly or ride a bike rather than ride a car or bus

suggestions for being physically active everyday

a. better heart rate, decrease in chance of having heart disease

b.60 mins a day

c. make whole grain products the star of your meals, enjoy fruit or vegies with meals and snacks

Importance of whole grains fruits vegies and milk

a. they are nutrient rich, cholesterol free, and naturally low in fats and calories

b.they help protect heart disease and cancer fruit instead sugary desserts, eat meals featuring cooked dry beans or peas, drink fruit or vegie juice with your meals.

How to limit fats and cholesterol

a. saturated fats and trans fats

b. heart disease and cholesterol

c. Keep saturated fats to less than 10 percent of your calories, eat as few foods containing trans fats as possible, limit cholesterol to less than 300 milligrams per day. choose mostly foods prepared with little or no fat.

be choosy about carbs

a corn sweetener, fructose, honey, maltose, molasses, and syrup

b.fiber rich vegies, fruits, and whole grain foods

c.potassium helps counteract some of sodium effect on blood pressure

why reduce sodium and increase potassium

a. sodium helps control body fliuds

b. high blood pressure,heart attack and stroke

c. potassium helps counteract some of soddiums effects on blood pressure.

avoid alcohol

a. it affects your judgement and that can lead to accidents and injuries