Dietary Guidlines

By: Briana Williams

What do the Dietary Guidelines do for Americans?

Health Risk: The likelihood of developing health problems. (heart disease, diabetes, and some cancers)


Diet: Eating plan.

Getting enough nutrients within your calorie needs.

4 Factors of calorie needs:

  • AGE
  • GENDER
  • ACTIVITY LEVEL
  • Rather you're trying to gain, maintain, or lose weight.


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

Maintaing healthy weight:

Risk factor - a condition that increases your chances of developing a problem.


Health problems related to body fat:


  • Diabetes
  • Heart Disease
  • High blood pressure
  • Some types of cancer
  • Arthritis



Health risk for being under weight:


  • Unstable energy balance



Suggestions for losing weight:


- Limit fats and cholesterol

- Choose whole grains, fruits, vegetables, and milk

PHYSICAL ACTIVITY

Physical Activity:


- Control your weight

- Strengthen your heart and lungs


Teens should get at least 60 minutes or more exercise a day.


Guidelines:


- Get involved in a team or individual sport

- Use the stairs instead of the elevator

Importance of whole grains, fruits, vegetables and milk

3 reasons these foods are healthy:


  • NUTRIENT RICH
  • CHOLESTEROL FREE
  • NATURALLY LOW IN FATS AND CALORIES


Health Benefits:


  • Protect against heart disease and cancer(s)


How to include this in your diet:


- Eat fruit instead of sugary dessert(s)

- Eat meals featuring cooked dry beans and peas

- Drink fruit or vegetable juice with your meals or as a snack

Limit fats and cholesterol

Saturated and trans fat have to much cholesterol.


- Raises risk of heart disease


Guidelines:


  • Keep saturated fats to less than 10% of your calories
  • Choose mostly foods prepared with little or no fat
  • Get your fat from fish, nuts, or healthy oils