Lucy Coles, Amy Do, Jessican Kinder, Emily Shasteen
Normal American Dietary Intake
The average person in 2004 ate…
Grains: 6.8 servings
Vegetables: 3.0 servings
Fruit: 1.6 servings
Dairy: 1.7 servings
Meats: 5.3 meat oz.
Discretionary fat: 62.1 grams
Added sugars: 22.9 teaspoons
About 30 percent of the calories in a typical American diet comes from junk food. Ex. sweets, alcoholic drinks, and soda.While, only 10 percent of the calories in the average American diet come from fruits and vegetables, and only 5.7 percent come from healthy protein like fish and chicken.
According a National Health and Nutrition Examination Survey from 2007-2008, the American diet consists of a protein intake of about 101.9 grams to males and 70.1 grams to females a day---more than double the recommended daily allowance as suggest by national dietary guidelines.
For males age 9 to 13 and 14 to 18, the Expected Average Requirements for protein are 0.76 and 0.73 grams per kilogram body weight per day.For both males and females above the age of 18, the Expected Average Requirements are between 0.66 and 0.8 grams per kilogram body weight per day.
Why Fad Diets Do Not Work
- Slim Fast, the Hollywood diet, and liquid based diets are common fad diets.
- Fad diets often provide temporary solutions
- They do not instill habits needed to keep the weight off
- The hardest part of losing weight is keeping it off
- Fad diets can be dangerous for health of the body
- They do not provide beneficial fat, protein, and calories needed for one’s body to function properly
- Symptoms of fad diets due to lack of nutrition: muscle cramps, dizziness, confusion, fainting, dehydration, severe constipation or diarrhea, mood changes, constant hunger
- Fad diets that include fasting often trick the body into thinking it is being starved which causes the body to store fat instead of burning it off
- During a fad diet, a person’s metabolism rate actually drops and muscle begins to be used as an energy source.
- The key to a healthy lifestyle is not to practice temporary fad diets, but to eat fewer calories than burned or to burn off more calories than taken in.
Eat This Not That
Try this- Air-popped popcorn, lightly seasoned with salt or low-sodium alternative.
Fried Potato Chips:
Try this- Get a satisfying crunch from a multigrain pita chip.
Crackers with Peanut Butter or Cheese Spread:
Try this- Animal Crackers. These are typically low in fat and just as sweet
Trail Mix with Chocolate Pieces:
Try this- Plain and unsalted peanuts, almonds or pistachios and a handful of dried fruit
Try this- A Piece of Dark Chocolate thats 70% cocoa or more
Drink This Not That
Try this- Swap out a soda for seltzer water or flavored carbonated water and a slice of lemon or lime.
Try this- Plain Coffee try with low fat or fat-free creamer to add a satisfying creaminess to your morning java.
Try this- “Mocktails” or light cocktails. Choose a light beer, dry wine or liquor mixed with soda.
Try this- Smoothies mixed together low fat yogurt with ice or skim milk with ice add freshly squeezed vegetables or fruit.
Try this- Unsweet Tea or lightly sweetened tea. Try green tea or flavored tea...mango-ginger green tea, mint tea, or chai tea are all tasty options that require little to no sweeteners
Weight and Height Chart for Women
Weight and Height Chart for Men
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