4.02D Sources for Credible Nutrition and Fitness Information

1. 4.02D Sources for Credible Nutrition and Fitness Information 1. 2. 3. 4.02D Dietary Guidelines

2. Dietary Guidelines for Americans • Provide science-based nutrition and fitness information for healthy lifestyles and reducing one’s risk of chronic diseases, such as: • Cardiovascular disease • Type 2 diabetes • Hypertension • Osteoporosis • Certain cancers 4.02D Dietary Guidelines

3. Dietary Guidelines for Americans • Are developed jointly between the U.S. Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA). • Are revised every five years to reflect the most current scientific information. • Beginning with the 2005 edition, contain more technical information, making it oriented more toward policymakers, healthcare providers, nutrition educators, and nutritionists than the general public. 4.02D Dietary Guidelines

4. Guidelines are established to: • Encourage most Americans to: • Make wiser food choices. • Eat fewer calories. • Be more physically active. • Include recommendations for: • Americans over age two. • Specific population groups. • Monitoring those at risk for chronic diseases. 4.02D Dietary Guidelines

5. General recommendations are: • Eat a variety of nutrient-dense foods and beverages from the basic food groups. • Choose foods that limit intake of: • Saturated fats and trans fats Cholesterol • Added sugars Salt • Alcohol. • Choose fiber-rich fruits, vegetables, and whole grains. • Store, prepare, and serve foods in a clean, safe manner. 4.02D Dietary Guidelines

6. General recommendations are: • Maintain healthy body weight by balancing calories consumed with calories used for energy. • Prevent weight gain by gradually decreasing calories consumed in foods and beverages and increasing physical activity. 4.02D Dietary Guidelines

7. General recommendations are: • Participate in regular physical activity and limit sedentary activities. • Teens – 60 minutes on most, but preferably all, days of the week. • Adults – 30 minutes on most, but preferably all, days of the week. • Increase exercise for weight reduction and added health benefits. 4.02D Dietary Guidelines

8. General recommendations are: • Lower fat and cholesterol intake by eating lean, low-fat, or fat-free foods and milk products. • Reduce total salt intake to less then one teaspoon daily. • Consume potassium-rich foods, such as fruits and vegetables. 4.02D Dietary Guidelines

9. Recommendations for specific groups: • People age 50 and older: • Get Vitamin B12 • Found in fortified foods or supplements 4.02D Dietary Guidelines

10. Recommendations for specific groups: • Pregnant women: • Foods high in folic acid and iron. • Vitamin C enhances the absorption of iron • During first trimester folic acid from fortified foods or supplements in addition to food forms of folate from a varied diet. 4.02D Dietary Guidelines

11. Recommendations for specific groups: • Older adults, people with dark skin, and people exposed to insufficient sunlight: • Consume extra Vitamin D from fortified foods and/or supplements. 4.02D Dietary Guidelines