Dietary Guidelines

Mario Catalan

What do the Dietary Guidelines do for Americans?

Dietary guidelines are science-based guidelines about nutrition and physical activity for healthy Americans over the age of two. 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.

Four factors that determine your calorie needs depends on your age, gender, activity level, and whether you are trying to gain, maintain, or lose weight. Nutrient-Dense Foods are foods that provide 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. Too much body fat can cause diabetes, heart disease, high blood pressure, some types of cancer, or arthritis. An underweight person does not have much body fat as an energy reserve. Two ways to lose weight is by increasing physical activity and decreasing food and beverage calories.

Suggestions for being physically active every day.

Active living helps reduce your risk for future health problems and strengthen your heart and lungs. A teen needs about 60 minutes or more of moderate to vigorous physical activity into their daily routine. Two ways to include physical activity into your daily routine is by walking briskly or ride a bike rather than riding in a bus or car and use stairs instead of the elevator.

Importance of whole grains, fruits, vegetables and milk

They are nutrient rich, cholesterol free, and naturally low in fats and calories. They also help protect against heart disease, cancer, and other health problems. Three ways to include these foods in your diet is by enjoying fruits and vegetables with meals and as snacks, eat meals featuring cooked dry beans and peas, and drink yogurt smoothies for snacks.

How to limit fats and cholesterol

Saturated fats and trans fats raises your cholesterol. You may raise your risk of developing heart disease if you have a high fat diet. 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 mg per day, choose mostly foods prepared with little or no fat, and choose fewer solid fats.

Be choosy about carbohydrates

Foods that have natural sugar include nutrient-rich fruit and milk. Foods with added sugar include candy, corn sweetener, fructose, honey, maltose, molasses, syrup, and soft drinks.You should limit your sugar intake because sugars promote tooth decay, and they are low in vitamins, minerals, complex carbohydrates, and protein.

Why reduce sodium and increase potassium?

Sodium helps control body fluids; however, too much sodium is linked to high pressure, heart attacks and stroke. Potassium counteract sodium's effects on blood pressure. Minimize the the amount of sodium you eat, flavor your food with and spices instead of salt.

Avoid alcohol

Drinking alcohol can affect your judgement, and that can lead to accidents and injuries. Heavy drinking also increases the chance of accidents and injuries, violence, emotional problems, dependency, and other problems. Drinking may also put others at risk.

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

Safe food is healthful food that is free from harmful bacteria and other contaminants. When food is not properly handled, stored, and prepared, it can cause foodborne illness.