Dietary Guidelines

1. Dietary Guidelines

2. Dietary Guidelines provide science-based advice that can help individuals choose a nutritious diet and healthful lifestyle. Dietary Guidelines have eight areas and will be described more in depth on the following slides. Adequate nutrients within calorie needs Weight Management Physical Activity Fats Foods Groups to Encourage Carbohydrates Sodium and Potassium Food Safety

3. 1. Adequate Nutrients within calorie needs - An individual needs more than 40 different nutrients to stay healthy and grow normally -Eating a variety of foods every day can help you all the nutrients -Variety is important because no one food contains all the nutrients ex. Fruits and Vegetables are great sources of Vitamins A and C but are low in protein -Choosing a wide variety of nutrient-dense foods(large amounts of vitamins and minerals compared to their calories) -Meeting the recommended intakes within the energy needs by adopting a balanced eating pattern

4. Weight Management • One guideline is to achieve a healthy weight that is just right for you. This means you do not weight too much or too little for your age and height. • Weighing too much or too little are conditions linked to risks of serious health problems and can even shorten your life. • See your doctor, school nurse, or a dietitian to help you determine if your weight is healthy.

5. Physical Activity • Dietary Guideline recommends daily physical activity • Being physically active can help you use the calories you get from so you can maintain or improve your weight • Choose activities that you like to do • Remember that you should be getting at least 60 minutes of physical activity every day • You do not have to do your activity all at one time you can split it up through out the day.

6. Fats • The healthiest diets are low in saturated fats, trans fat, and cholesterol and moderate in total fat. • Many people in the United States eat far more total fat, saturated fat, trans fat, and cholesterol than is healthful. • High intake of these substances can raise your risk of gaining excess body fat and devloping certain types of cancer. • High intakes can also cause the amount of cholesterol in your blood to be higher than normal • A high blood cholesterol levels may damage your blood vessels and heat. It can put you in danger of having a heat attack or a stroke when you are an adult • Remember the food choices you choose now may increase your chances of developing serious diseases later in life. • Think about foods that you eat are you eating foods that are high in fat? Like fried and greasy foods, bacon, sausage, lunch meats, and fatty meats, whole milk, ice cream, sour cream whipped cream, pies, cakes, pastries, sauces and gravies, salad dressing and mayonnaise, butter and maragarine. • If you eat these foods less than two or three times each week you are doing great!

7. Food Groups to Encourage -Many people do not eat enough fruits, vegetables, whole grains, and milk products - Use the MyPyramid to help you include all of these food groups.

8. Carbohydrates • Many people in the United States do not get enough fiber in their diets. • The dietary guidelines recommend choosing food that are fiber-rich. Such as vegetables, fruits, and whole grains. • By eating more of these foods you can reduce your chances of developing heart disease and certain cancers. Also can help with your digestive system • Ways to make sure you are getting enough fiber • Get more servings from fruit group in the form of whole fruit rather than juice. Eat fresh, frozen, canned, or dried. • Eat dry beans and peas and other legumes which are rich in fiber several times a week • Eat whole grains for at least half your recommended servings of grains • Many people in the U.S. eat more sugar than is healthful. The average person eats about 142 pounds of sugar each year. At 15 calories per teaspoon that adds up to over 600 calories from sugar each day. In a year that is more than 219,000 calories! • Eating large amounts of sugary foods can cause tooth decay and the chance of obtaining diebates

9. Carbohydrates Continued: • Foods that contain large amount of sugar are: • Soft drinks, sweetened ice tea, fruit drinks, ades, and punches • Chocolate milk, ice cream, pudding, fruit-flavored yogurt, and frozen yogurt • Pies, cakes, cookies, candies, and other sweet desserts and snacks • Doughnuts and sweet rolls • Sugary breakfast cereals • Fruits canned or frozen in heavy syrup • Jam, jelly, and honey • Sugar added to tea, cereal, and other foods

10. Sodium and Potassium • -Many people in the United States include to much salt and sodium in their diets • This can cause individuals to develop high blood pressure( stretches blood vessels much like air stretches a balloon). • Foods that contain to much salt and sodium are: • ham, bacon, sausage, hot dogs, and lunch meats • Canned vegetables and frozen vegetables in sauce • Foods made from packaged mixes • Sauces and gravies • Frozen dinners • Canned and dried soups • Salted nuts, popcorn, pretzels, corn ships, and potato chips • Pickles and olives • Soy sauce, steak sauce, salad dressing, catsup, and mustard • If you eat the above foods more than four times a week your diet may contain to much salt and sodium than that is healthy

11. Food Safety • Keeping foods safe to eat is vital to our health • Foods that are not stored or prepared in a clean and safe manner can cause illness • Many people get sick each year from eating foods that contain harmful bacteria and other contaminants

12. Activity: • I have a “fat belt” that will simulate what five extra pounds across your abdominal will feel like. Each person will get a chance to put the belt on but you need to wait paitently for your turn. While those who are trying on the belt. I have different items around the room that I want you to check out. • -“How does your Fat stack up?” • “How does your sugar stack up” • These items will surprise you on foods that you eat on a regular basis.