Ch. 8 Dietary Guidlines
What do the Dietary Guidelines do for Americans?
A diet is an eating plan, refers to everything you eat and drink.
Getting enough nutrients within your calorie needs.
A nutrient-dense food is a food that provides high amounts of vitamins and minerals for relatively few calories.
How to maintain a healthy weight.
Health problems that are linked to having too much body fat include: diabetes, heart disease, high blood pressure, arthritis and some types of cancer.
Health risks for being underweight: not much body fat as an energy reserve, malnutrition, dehydration etc..
Suggestions for losing weight: increasing physical activity and small decreases in food and beverage calories.
Suggestions for being physically active every day.
Teens should get at least 60 mins of exercise each day.
Some guidelines for including physical activity into your daily schedule: Get involved in a sport, or use the stairs instead of the elevator.
Importance of whole grains, fruits, vegetables and milk.
Health benefits of these foods: help protect against heart disease, and cancer.
Ways to include these foods in your diet: make whole-grain products the star of your meals, enjoy fruit or veggies with meals and as snacks, and eat fruit instead of sugary desserts.
How to limit fats and cholesterol.
Heart disease can develop from a high fat diet.
If you consume 1,800 calories in one day the total fat consumed that day was 50-70 grams and 450-630 calories should come from fat.
Be choosy about carbohydrates.
Foods with added sugars include candy and soft drinks.
You should limit your sugar intake because sugars along with starches promote tooth decay, and remember any ingredient that ends with -ose is a sugar.
Why reduce sodium and increase potassium?
Too much sodium is linked to high blood pressure, heart attack, and strokes.
Potassium helps counteract sodium's effects on blood pressure.
Heavy drinking also increases the chance of accidents and injuries, violence, emotional problems, dependency, and other problems.
Also alcohol has calories but almost no nutrients.
Why is food safety an important part of the Dietary Guidelines?
When food is not properly handled, stored, and prepared, it can cause foodborne illness.