Ch.8 Dietary Guidines

What do Dietary Guidlines do for Americans?

What is meant by a health risk?

  • It's the likelihood of developing health problems like heart disease or diabetes.

What is a Diet?

  • It's a eating plan for everything you eat and drink everyday.

Getting Enough Nutrients Within your Calorie Needs.

What are some factors that determine calorie needs?
  • Your Age
  • Gender
  • Activity level
  • Whether you are trying to gain, maintain, or lose weight.

What are Nutrient-Dense Foods?

  • It's foods that provide high amounts of vitamins and minerals for few calories.

How to Maintain a Healthy Weight.

What is a risk factor?

  • It is a condition that increases you chances of developing a problem

What are some health problems related to too much body fat?

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

Health risks for being underweight

  • Don't have much body fat as an energy reserve.
  • They can also have diabetes and heart disease
  • Lower immune system
  • Anemia
  • Fertility issues
  • Osteoporosis and easily broken bones

Suggestions for losing weight

  • Increase physical activity
  • Small decreases in food and beverage calories

Suggestions for Being Physically Active Everyday.

Ways active living helps you

  • Control your weight
  • Strengthen heart and lungs
  • Increases endurance and flexibility
  • Reduces risk of future health problems

How much physical activity does a teen need?

  • 60 minutes or more of moderate to vigorous physical activity

Guidelines for including physical activity into your daily schedule.

  • Get involved in team or individual sport
  • Walk briskly or ride a bike rather than ride in a car or bus
  • Spend less time watching T.V. and more time doing fun activities.
  • Use stairs instead of elevator
  • Help with chores

Importance of Whole Grains, Fruits, Vegetables and Milk

Reasons these food are healthy:

  • Nutrient-rich
  • Cholesterol free
  • Naturally low in fats and calories

Health Benefits of these foods

  • Help protect you against heart disease
  • Protect you against cancer

How to include these foods into your diet

  • Eat fruit instead of sugary desserts.
  • Eat meals featuring cooked dry beans or peas.
  • Drink yogurt smoothies for snacks and add low-fat cheese to sandwhiches

How to Limit Fats and Cholesterol

Some unhealthy fats that raise cholesterol

  • Saturated Fats
  • Trans Fats

Disease that can develop from a high fat intake

  • Heart disease

Guidlines to achieve moderate total fat intake:

  • 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.
  • Choose fewer solid fats, such as butter and stick margarine.

Be Choosy about Carbohydrates

Food with natural sugar

  • Naturally present in nutrient-rich fruit and milk.

Food with added sugar

  • Like candy and soft drinks, it is high in calories but often low in vitamins, minerals, complex carbohydrates, and protein.

Why should you limit your sugar intake?

It promotes tooth decay

Why Reduce Sodium and Increase Potassium?

How does sodium benefit the body?

  • Helps control body fluids

Diseases linked to excess sodium:

  • High blood pressure
  • Heart attack
  • Stroke

What is the function of potassium?

  • Helps counteract sodium's effect on blood pressure.

Avoid Alcohol

3 reasons teens should avoid alcohol:

  • Can lead and increase to accidents and injury
  • Increase chances of violence, emotional problems, dependancy, and other problems.
  • Puts others at risk and has calories but no nutrients.

Why is Food Safety an Important Part of the Dietary Guidelines

It can lead to foodborn illnesses if not properly handled, stored, and prepared. Also, it can affect the food you eat and cause a lot of the problems Dietary Guidlines address when not properly followed.