Chapter 8 Dietary Guidlines

By: Kamryn Townsend

What do the Dietary Guidelines do for Americans ?

What is meant by a health risk ?

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

What determines your Calorie Needs

  • Age
  • Gender
  • Activity Level
  • Whether you try to gain, maintain, or loose weight.
Nutrient Dense Foods

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

A risk factor is a condition that increases your chances of developing a health problem.


  • Being over/under weight.
  • High blood pressure
Health problems related to too much body fat:



  • Diabetes
  • Heart disease
  • Arthritis
  • High blood pressure
  • Some types of Cancer
Health risks for being underweight :



  • Fragile bones
  • Weakened immune system
  • Anemia
Suggestions for loosing weight



  • 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

Ways active living helps you


  • Control weight
  • Strengthen heart/lungs
  • Reduce risk of future health problems
How much physical activity should a teen get?


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

Why these foods are healthy

  • 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

Unhealthy Fats that Raise 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

Food with Natural Sugar

  • 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

How does sodium benefit the body ?

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

Reasons teens should 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.

Why is food safety an important part of the Dietary Guidelines?

Your food needs to be properly handled, stored, and prepared to prevent food borne illness. It is also important so your food can be free from harmful bacteria. People need to know about to these things so they can be aware of food safety and maintain wellness. Making good food choices can help you alot with doing what you want to do.