Chapter 8 Dietary Guidlines
By: Kamryn Townsend
What do the Dietary Guidelines do for Americans ?
A health risk the likelihood of developing health risk problems such as heart disease, diabetes, and some cancers.
Diet refers to ...
an eating plan for everything you eat and drink.
Getting enough nutrients within your calorie needs
- Age
- Gender
- Activity Level
- Whether you try to gain, maintain, or loose weight.
Nutrient Dense foods are foods that provide a high vitamins/minerals for few calories.
- Whole grains
- Vegetables
- Fruit
- Milk
How to maintain a healthy weight
- Being over/under weight.
- High blood pressure
- Diabetes
- Heart disease
- Arthritis
- High blood pressure
- Some types of Cancer
- Fragile bones
- Weakened immune system
- Anemia
- Have physical activity and healthful eating
- Get at least 60 min or more of daily exercising a day
Suggestions for being physically active every day
- Control weight
- Strengthen heart/lungs
- Reduce risk of future health problems
A teen should get at least 60 minutes of physical activity per day.
Including Physical Activity into your Daily Schedule
- Control your weight
- Strengthen your heart and lungs
Importance of Whole Grains, Fruits, Vegetables and Milk
- They are Nutrient Rich
- Cholesterol free
Benefits of these foods
- Low in fats and Calories
- Protect against heart disease, cancer, and other health problems
Including these foods in your diet
- Enjoy fruit or vegetables with meals and as snacks
- Drink yogurt smoothies for snacks.
- Add low-fat cheese to sandwiches.
How to Limit Fats and Cholesterol
- Saturates Fats
- Trans Fat
Disease that can develop from a high fat diet
If you eat too much fat you can raise your risk of heart disease.
Guidelines to Achieve Moderate total fat intake
- Read food labels to compare total fat, saturated fat, and trans fat.
- Get most of your fat from fish, nuts, and healthy oils.
- Choose fewer solid fats such as butter and stick margarine.
- Eat as few foods containing trans fat as possible
Be Choosy about Carbohydrates
- Fruit
- Milk
Food with Added Sugar
- Candy
- Soft drinks
Why should you limit your sugar intake?
Sugar and Starches can promote tooth decay. Sugar foods are often low in vitamins and minerals.
Why Reduce Sodium and Increase Potassium
It helps control body fluids.
Diseases linked to excess sodium
- High blood pressure
- Heart attack
- Stroke
What is the function of potassium?
To help counteract sodium's effects on blood pressure.
Avoid Alcohol
Drinking alcohol can affect your judgement which can lead to accidents and injuries. It can increase violence, emotional problems, and dependency. It can put others at risks ; it also has calories with very few nutrients.