Importance of Dietary Guidelines
What do the Dietary Guidelines do for Americans?
What is meant by a health risk?
A diet is the kinds of food that a person, animal, or community habitually eats.
4 factors that determine calorie needs
Define Nutrient-Dense Foods
Define risk factor
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.
- Fertility issues.
- Hair loss.
2 suggestions for losing weight?
- Drink 6 cups of water each day.
- Use smaller plates
2 ways that active living helps you?
How much physical activity should a teen get?
2 guidelines for including physical activity into your daily schedule
- 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.
- 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?
alcohol can affect visual-spatial functioning -- the ability to read distance properly or
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
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?
How does sodium benefit the body?
Diseases linked to excess sodium
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
- 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
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
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
Two health benefits of these foods
Milk can make your bones stronger and healthy
Three reasons these foods are healthy
There's proteins in these foods
There's no added sugars in these foods.