* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Download USDA & HHS: Nutrition & Your Health: Dietary Guidelines for
Survey
Document related concepts
Malnutrition wikipedia , lookup
Food and drink prohibitions wikipedia , lookup
Adipose tissue wikipedia , lookup
Body fat percentage wikipedia , lookup
Fat acceptance movement wikipedia , lookup
Food studies wikipedia , lookup
Abdominal obesity wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Overeaters Anonymous wikipedia , lookup
Food politics wikipedia , lookup
Obesity and the environment wikipedia , lookup
Human nutrition wikipedia , lookup
Saturated fat and cardiovascular disease wikipedia , lookup
Transcript
Kathryn Malowany, Kristen Fetsch, Katherine Williamson, Cassidy Catechis, Jennifer Colon Glencoe Health, A Guide to Wellness Chapter 5, Lesson 4 Ninth Grade, Gainesville High School Dietary Guidelines for Americans USDA & HHS: Nutrition & Your Health: Dietary Guidelines for Americans Nutritional Standards - Evaluate & Modify Eating Habits Benefits - Decreased Risk - ensure healthy well balanced diet Need for Nutritional Education Ref: Department of Health and Human Services Website: http://www.cdc.gov/nchs/products/pubs/pubd/hestats/overfig1.GIF Variety No single food can provide essential nutrients needed Availability Affordability Taste Physical Activity Energy in food should balance with energy used Concentrate on body fat control more than weight All foods healthy or not add up the same in calories Excess calories stored as fat. Recommended Dietary Allowances Definition: amount of nutrients that will prevent deficiencies and excess in most healthy people Part of booklet: Nutrition and Your Health: Dietary Guidelines for Americans Illustrated by the Food Guide Pyramid Americans 2 years and older Guidelines for properly meeting nutritional needs Food Guide Pyramid Illustrates Dietary Guidelines Categorizes food according to serving and food groups Guidelines for planning meals to meet nutritional needs Larger segments of pyramid = greater recommended number of servings Broad range of servings to take into consideration age gender physical activity, body size and activity level. Food Guide Pyramid Serving Sizes Examples: 1 cup milk/yogurt 2 oz processed cheese 2-3 oz cooked lean meat, poultry, fish 1 egg ½ cup cooked or raw vegetables 1 cup leafy vegetables 1 medium apple banana or orange ½ cup berries 1 slice of bread Fruits and Vegetables Benefits: Good source of complex carbohydrates & fiber Decrease risk for diabetes, heart disease, obesity & some cancers Fiber: 20-35 grams recommended vs. average 15 grams consumed by Americans Usually low in fat and calories Essential vitamins and minerals provided Fat, Saturated Fat & Cholesterol Top of the food pyramid (use sparingly) ~ 34% of average American diet Recommended less than 30% calories from fat High fat diets linked to obesity and some cancers Saturated fat & cholesterol increase levels of cholesterol in blood increased risk for heart disease Techniques to Control Amount of Fat in Diet Cut excess fat off of meat Choose lean meats and poultry Remove any skin from turkey or chicken before eating Substitute meat with beans and legumes occasionally Choose dairy products that are reduced fat Decrease use of salad dressing, mayonnaise, butter, etc Have food broiled, steamed, baked, roasted or grilled instead of fried Sugar High sugar foods have little nutritional value and do not satisfy appetite Sugar build up on teeth encourages tooth decay A moderate amount is ok Balance with foods that provides nutrients to body Tips for Sugar Moderation Be aware of intake of added sugars but few nutrients Substitute soda with water Substitute fruit for sugary snacks and foods Be aware of names such as corn syrup, honey & sucrose Consider using sugar substitutes such as splenda etc. Brush teeth after eating sugary foods to decrease cavity Salt and Sodium Sodium: essential mineral. Transport nutrients into cells and helps remove waste Maintains normal blood pressure & nerve function 2400 mg or less daily recommended Table salt, processed foods, naturally occurring Average American consumption far above 2400 mg High sodium intake linked to high blood pressure Tips for Salt Moderation Become “Sodium Literate” Avoid adding table salt to food Consider using salt substitutes or trying herbs and spices Taste food before salting adding one shake at a time Avoid salty snacks such as pretzels and chips Remember.... MODERATION is the key Healthy Eating Patterns Variety Moderation Balance 3 to 6 meals a day Adequate servings from all 5 food groups Provide proper nutrients and energy needed Breakfast Importance: After 10-14 hours your body needs a “recharge” Linked with better mental and physical performance Faster reaction & less muscle fatigue Variety leads to success Good time to get some juice for vitamin C Good time to get calcium (milk, cheese, yogurt) Cereal helps achieve daily fiber intake recommended For Your Entertainment (: Reference: Florida Agriculture Website: http://www.florida-agriculture.com/video.htm Lunch & Dinner Provide even more variety opportunities Try to eat different proteins at lunch and dinner Include pasta, rice, bread at both to ensure 611 servings recommended Review Dietary Guidelines Recommended Dietary Guidelines 5 Food Groups & Food Guide Pyramid Fruits and Vegetables Fat & Cholesterol Sugar & Salt Moderation Nutritious Snacking Eating Patterns (variety, moderation, balance) Breakfast Lunch & Dinner