Chapter 8 Dietary Guidelines

Joey Hegg - Sixth Period Nutrition and Wellness

Dietary Guidelines

Dietary Guidelines are guidelines that; if listened to; can help you live a longer and healthier life.

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

There are four factors that influence 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.

Risk factors are associated with an unhealthy 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

Active living helps you :

  • 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

Milk is very healthy for you! It provides calcium which leads to stronger bones.

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

There are two kinds of unhealthy fats : saturated and trans.

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

There are two kinds of 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?

Sodium benefits the body by regulating bodily processes. However it can easily become too much to handle.

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 is an extremely dangerous substance that should not be consumed by anyone.

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?

If you consume too much fat/carbohydrate/sodium you can contract diseases such as :

  • Heart Disease
  • Type II Diabetes

If you follow the dietary guidelines you can reduce your risks of contracting these diseases.