CH. 8 Dietary Guidelines

By ; Alyssa wilson

what do dietary guidelines do for Americans?

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

- diet - an eating plan.

Getting enough nutrients within your calorie needs.

- 4 factors - age, gender, activity level, and whether you are trying to gain, maintain, or lose weight.

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

How to maintain a healthy weight.

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

- health problems from having too much body fat - diabetes, heart disease, high blood pressure, some types of cancer, and arthritis.

-health risks of being under weight - lack of energy

- 2 suggestions for losing weight - exercise and eat healthy

Suggestions for being physically active every day.

- 2 ways active living helps you - control your weight and reduce your risk for future heart problems.

- how much physical activity should a teen get? - 60 minutes or more a day.

- 2 guidelines for including physical activity into your daily schedule - get involved in a team or individual sport and/ or use stairs instead of an elevator.

importance of whole grains, fruits, vegetables, and milk

- 3 reasons foods are healthy - nutrient rich and cholesterol free

- 2 health benefits - naturally low in fats and calories.

- 3 ways to include these foods - eat fruit instead of sugary dessert, eating meals with cooked or dry beans, and drink fruit or vegetable juice

how to limit fats and cholesterol

- 2 fats that raise cholesterol - saturated and trans fats.

- disease that can develop from a high fat diet - heart disease

- guidelines to fat intake - 25 to 35 % of fat calories should be burned

be choosy about carbohydrates

- food with natural sugar - fruit and milk

- food with added sugar - candy and soft drinks

- limit sugar intake - sugars promote tooth decay

why reduce sodium and increase potassium?

- sodium benefit the body? - helps control body fluids

- diseases linked to excess sodium - high blood pressure, heart attack, and stroke

- function of potassium - helps counteract sodium's effects on blood pressure

avoid alcohol -

- 3 reasons teens should avoid alcohol - drinking increases the chance of accidents, injuries, violence, emotional problems. dependency, and other problems.

why is food safety an important part of the dietary guidelines?

when food isn't properly handled, stored, and prepared, it can cause foodborne illnesses