Importance of Dietary Guidelines

What do the Dietary Guidelines do for Americans?

They provide authoritative advice for Americans ages 2 and older about consuming fewer calories, making informed food choices, and being physically active to attain and maintain a healthy weight, reduce risk of chronic disease, and promote overall health.

What is meant by a health risk?

Degree of likelihood that one or more exposures to a hazardous substance may have damaged or will damage the health of the exposed person(s).

Define Diet

A diet is the kinds of food that a person, animal, or community habitually eats.

4 factors that determine calorie needs

Your age, your gender, your activity level and your body shape and the shape you’re in.

Define Nutrient-Dense Foods

Nutrient density identifies the proportion of nutrients in foods, with terms such as nutrient rich and micro nutrient dense referring to similar properties. Several different national and international standards have been developed and are in use

Define risk factor

  1. A risk factor is any attribute, characteristic or exposure of an individual that increases the likelihood of developing a disease or injury.

Health problems related to too much body fat?

  • Increases the risk of many diseases, including type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers.
  • When located around the abdomen, increases the risk even further of developing the above conditions.

Health risks for being underweight?

  • Inhibited growth and development. This is especially true in children and teens, whose bodies need plenty of nutrients to grow and stay healthy
  • Fragile bones.
  • Weakened immune system.
  • Anemia
  • Fertility issues.
  • Hair loss.

2 suggestions for losing weight?

  1. Drink 6 cups of water each day.
  2. Use smaller plates

2 ways that active living helps you?

Active living can help to reduce the risk of chronic diseases, improve your overall health and well-being, reduce stress levels, minimize health related medical costs, help you to maintain a healthy weight, assist in proper balance and posture and the maintenance of healthy bones and strong muscles.

How much physical activity should a teen get?

60 Minutes.

2 guidelines for including physical activity into your daily schedule

  1. Children and adolescents should get 60 minutes or more of physical activity daily. Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week.
  2. Adults should get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity.

three reasons teens should avoid alcohol?

  1. alcohol can affect visual-spatial functioning -- the ability to read distance properly or

  2. alcohol can also affect how the brain disseminates information into long-term memory, a crucial element in the process of learning follow directions on a map

  3. alcohol could disrupt development at a time when they're making important decisions about their lives (school, careers, relationships)

What is the function of potassium?

Potassium is a very important mineral for the proper function of all cells, tissues, and organs in the human body. It is also an electrolyte, a substance that conducts electricity in the body, along with sodium, chloride, calcium, and magnesium

How does sodium benefit the body?

Sodium is the primary ion and electrolyte within the body, and it is needed for blood regulation. Serious impairment of bodily function is caused due to the absence of sodium

Diseases linked to excess sodium

high blood pressure, heart attack, stroke, diabetes

Why should you limit your sugar intake?

Obesity. Foods that are high in sugar are often calorie dense and nutrient poor. Therefore, eating too many of them can easily lead to weight gain.

Several studies have recognized connections between excess consumption of sugar and obesity. For example, the Nurses’ Health Study II found that weight gain over a four-year period was highest among women who increased their sugar-sweetened soda consumption from one or fewer drinks per week to one or more drinks per day and was smallest among women who decreased their intake.

Diabetes. Similar studies have also found that excess sugar consumption leads to an increased risk for diabetes. The Nurses’ Health Study found that women consuming one or more sugar-sweetened sodas per day had an 83 percent increased risk for type 2 diabetes compared with those who consumed less than one of these beverages per month.

Nutritional deficiency. When you consume too much sugar, you “crowd out” other foods that provide important nutrients, such as fruits and vegetables. This can be especially bad for children and teenagers who need nutrients for growth. For example, if a child chooses soda over milk she is missing out on vitamin D and calcium, both of which are essential for bone health.

Food with added sugar?

  • regular soft drinks, energy drinks, and sports drinks
  • candy
  • cakes
  • cookies
  • pies and cobblers
  • sweet rolls, pastries, and donuts
  • fruit drinks, such as fruitades and fruit punch
  • dairy desserts, such as ice cream

Food with natural sugar

Milk products

Honey

Fruits

&

Vegetables.

Guidelines to achieve moderate total fat intake

  • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
  • Fats supply energy and essential fatty acids, and they help absorb the fat-soluble vitamins A, D, E, and K, and carotenoids. You need some fat in the food you eat, but choose sensibly. Some kinds of fat, especially saturated fats, increase the risk for coronary heart disease by raising the blood cholesterol

Disease that can develop from a high fat diet

Cardiovascular disease

Diabetes

Two types of unhealthy fats that raise cholesterol

There’s been controversy brewing over the past decade about just how bad saturated fat is for health. Fueling the debate, in part, has been the resurgence of the Atkins Diet, which eschews carbs but allows liberal use of high-fat foods, including foods high in saturated fat—butter, bacon, steak, cheese, and the like. (20) More recently, several studies seemed to suggest that eating diets high in saturated fat did not raise the risk of heart disease—a finding that ran counter to decades of dietary advice. (21,22) One highly-publicized report analyzed the findings of 21 studies that followed 350,000 people for up to 23 years. Investigators looked at the relationship between saturated fat intake and coronary heart disease (CHD), stroke, and cardiovascular disease (CVD). Their controversial conclusion: “There is insufficient evidence from prospective epidemiologic studies to conclude that dietary saturated fat is associated with an increased risk of CHD, stroke, or CVD.”(21)

3 ways to include these foods in your diet

Eat with it, Drink these fruits, or bake things with these items to make it interesting

Two health benefits of these foods

You make get a lot of different vitamins from fruits

Milk can make your bones stronger and healthy

Three reasons these foods are healthy

There's a lot of vitamins in fruits

There's proteins in these foods

There's no added sugars in these foods.