Dietary Guidelines

Cheyanne sweet, Period 7, Nutrition Wellness

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 that depends on your calorie needs are your age, gender, activity level, and whether you are trying to gain, maintain, or lose 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 problems that are linked to having too much body fat are diabetes, heart disease, high blood pressure, some types of cancer, and arthritis. Under weight people can also suffer from health problems. To maintain a healthy weight, find a balance between food and physical activity.

Suggestions for being physically active every day.

Active living helps you control your weight and increase your endurance and flexibility. Teens should build 60 minutes or more of moderate to vigorous physical activity into their daily routine. Guidelines to build physical activity into your daily schedule are getting involved in a team or individual sport and use the stairs instead of the elevator.

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

These foods are healthy because they are nutrient rich, cholesterol free, and naturally low in fats and calories. They help protect against heart disease and cancer. To include these foods in your diet you could eat fruit instead of sugary deserts, make whole-grain products the star of your meals, and enjoy fruit or vegetables with meals and as snacks.

How to limit fats and cholesterol

Unhealthy fats that raise your cholesterol are trans fats and saturated fats. Heart disease can develop from a high fat diet. Guidelines to achieve moderate total fat intake are 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, eat dairy foods that are mostly reduced-fat, low-fat, and fat-free, get most of your fat from fish, nuts, and healthy oils, buy lean meat and poultry. Remove skin from chicken and turkey. Trim excess fat from meat, eat egg yolks and whole eggs in moderation. Use egg substitutes sometimes, and choose fewer solid fats, such as butter and stick margarine.

Be choosy about carbohydrates

Some sugars are naturally present in nutrient-rich fruit and milk. Foods with added sugars are candy and soft drinks. You should limit your sugar intake because you could get tooth decay.

Why reduce sodium and increase potassium?

Sodium helps control body fluids. Too much sodium is linked to high blood pressure, heart attack, and stroke. Potassium helps counteract sodium's effects on blood pressure.

Avoid alcohol

Drinking can affect, or influence, your judgement, and that can lead to accidents and injuries. Heavy drinking also increases the chance accidents and injuries, violence, emotional problems, dependency, and other problems. Drinking also puts others at risk.

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

Food safety is an important part of the dietary guidelines because if your not taking care of the food you eat then you when you eat it, you will become very ill and sick.