Ch. 8 Dietary Guidlines


What do the Dietary Guidelines do for Americans?

A health risk is the likelihood of developing health problems, such as heart disease, diabetes, and some cancers.

A diet is an eating plan, refers to everything you eat and drink.

Getting enough nutrients within your calorie needs.

The amount of calories you need depends on your age, gender, activity level, and whether or not you want to gain, maintain, or lose weight.

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.

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

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.

Ways that active living helps you: control your weight and strengthen your heart and lungs.

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.

Reasons these foods are healthy: Nutrient rich, cholesterol free, and naturally low in fats and calories.

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.

Unsaturated and trans fats are two fats that are not healthy fro you and raise 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.

Fruits and milk have natural sugar in them.

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?

Sodium helps control body fluids.

Too much sodium is linked to high blood pressure, heart attack, and strokes.

Potassium helps counteract sodium's effects on blood pressure.

Avoid alcohol.

Teens should avoid alcohol beverages because it can affect, or influence, your judgement, and that can lead to accidents and injuries.

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?

Safe food is healthful food that is free from harmful bacteria and other contaminants.

When food is not properly handled, stored, and prepared, it can cause foodborne illness.