Chapter 8 Dietary Guidelines
Joey Hegg - Sixth Period Nutrition and Wellness
Dietary Guidelines
If not followed you are prone to health risks. Health risks are the likelihood of developing health problems, such as heart disease, diabetes, and some cancers.
To avoid these it helps to go a diet.
A diet is an eating plan that is generally healthy.
Calorie Needs
- Age
- Gender
- Activity Levels
- Weight
Nutrient dense foods are good for managing calories.
Nutrient dense foods are foods that provides 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.
Risk factors that are related to having too much body fat are...
- Diabetes
- Heart Disease
- High Blood Pressure
- Some Types of Cancer
- Arthritis
While there are health risks for being overweight, there are other health risks for being underweight. They include...
- Low Energy
- Low Strength
- Susceptibility to diseases
Two suggestions for losing weight are :
- Limiting the number of calories you consume
- Be physically active for at least sixty minutes a day
Ways To Be Physically Active Every Day
- Live a happier and more productive life
- Have more energy throughout the day
It is recommended that teens get at least sixty minutes of physical activity per day.
Some guidelines for completing this goal are :
- Get involved in a team or individual sport
- Spend less time watching television and more time doing fun activities
The Importance Of Whole Grains, Fruits, Vegetables, and Milk
Fruits are also very healthy for you! They provide you with many nutrients and lots of energy!
Vegetables & whole grain are arguably the healthiest things you can eat! Full of vitamins and nutrients and they are the only kind of food that you can eat as much as you like without any major side effects.
Eating healthy foods like these will also make you :
- Have a high amount of energy
- Lose excess weight
There are some ways to include these foods in your eating habits :
- A glass of milk with every meal
- Go for a salad instead of that burger. Remember! No dressing!
- Get whole grain bread from the store instead of white bread
How To Limit Fats and Cholesterol
These fats must be avoided or people may contract certain diseases such as...
- Heart Disease
- Type II Diabetes
- Liver Disease
Guidelines to achieve moderate calorie intake are...
- Eating less saturated fats
- Eating healthier! Veggies, fruits, etc.
Be Choosy About Carbohydrates
- Simple
- Complex
Foods with natural sugar are generally healthier than foods with added sugar.
Foods with added sugar tend to have more calories than normal foods because all the added sugar means increased calories.
Limiting your sugar intake is vital because too much sugar = risk of dangerous diseases.
Why Reduce Sodium and Increase Potassium?
Diseases linked to excess sodium are :
- Heart Disease
- Type II Diabetes
Potassium is used to regulate sodium levels. Potassium is vital and is most commonly found in bananas.
Alcohol
Teens especially should avoid alcohol.
- Alcohol kills brain cells.
- Alcohol inhibits your thinking.
- You can die from alcohol poisoning.
Why Is Food Safety An Important Part Of The Dietary Guidelines?
- Heart Disease
- Type II Diabetes
If you follow the dietary guidelines you can reduce your risks of contracting these diseases.