Download Chapter 7

Eating the Dietary
Guidelines Way
Chp 7
Page 102
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Number 1 & Number 2
 Aim for Fitness
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Aim for a healthy weight
Be physically active each day
 Build a healthy base
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Let the pyramid guide you
Choose a variety of grains and whole grains
Choose a variety of fruits and veggies
Keep food safe to eat
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Number 3
 Choose sensibly
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Choose a diet that is low in saturated fat and
cholesterol and moderate in total fat
Choose beverages and foods to moderate
your intake of sugars
Choose and prepare foods with less salt
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Dietary Guidelines
 Advice about food choices for all healthy
people age 2 or over
 Eating plan is also called a diet
 (includes everything you eat or drink)
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 Follow the guidelines now as a teen and you
decrease your chances of developing some
health problems when you are older
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Keep trim, Keep Active
 Stay at your appropriate weight
 Stay active
 60 minutes every day for adults
 Under 18 30 minutes
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Look for fun activities, skiing, dancing, bowling
 Two basics of fitness
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 As a teen your body is growing rapidly
 As you get older being overweight increases
your chance of heart disease, high blood
pressure, cancer, arthritis and other health
problems
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Actions
 Enjoy at least 60 minutes of moderately
intense physical activity each day
 Look for fun activities:
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Dance, in-line skating, etc
 Move more on a daily basis:
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Use the stairs, park further away in parking lot
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Variety
 Vary your food choices
 Not all foods provide all the nutrients you
need
 Different flavors, aromas, colors, and textures
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Food Guide Pyramid
 We learn more in chapter 8
 Get a firm foundation of grains, veggies, and
fruits
 Try new-to-you foods
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Papaya, snow peas, garbanzo beans
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Go for Grains, Fruits, Veggies
 45 – 65% of calories should come from
carbohydrates
 Plant-based foods can supply complex
carbohydrates as well as vitamins and
minerals and fiber
 Cholesterol free, low in fats and calories
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More Grain Products
 Make grain products such as rice or pasta the
center of your meal
 Eat several servings of whole-grain cereals
and breads
 Add rice, pasta, barley, and other grain to
soups
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More Fruit and Vegetables
 Enjoy fruit or veggies as a snack
 Drink fruit or vegetable juice
 Eat dry beans several times a week
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Chili, burritos, rice, and beans
 Think color
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Eat variety of yellow, deep green, orange and
red fruits
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Keep Food Safe
 Clean
 Separate
 Cook
 Chill
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Clean
 Wash your hands before and after
 Keep counters and cutting boards clean
 Use hot, soapy water
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Separate
 Separate raw, cooked, and ready-to-eat foods
 Keep separate while you shop, store, and
prepare them
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Cook
 Cook foods to a safe temperature to destroy
possibly harmful bacteria
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Chill
 Chill foods that spoil easily as soon as
possible after buying or preparing them
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Eating Less Fat & Cholesterol
 Fat is an essential nutrient
 Fat provides more calories per gram than
carbohydrate
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 Eating too much fat and too high cholesterol
increase your risk factors:
 Risk factors – conditions that increase
your chances of having health problems
such as heart disease and cancer
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Fat Intake
 Upper limit of fat depends
 No more than 20 to 35% of the calories
should be from fat
 Keep saturated fat as low as possible
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Trim Fat and Cholesterol
 Go easy on high-fat foods
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Cut down on fried foods
 Make your dairy food choices mostly
reduced-fat, low-fat and fat-free
 Eat a meal featuring cooked dry beans or
peas one or more times a week
 Go easy on egg yolks
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 Enjoy fish several times a week
 Buy lean meat and poultry
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Remove skin from chicken and turkey
Trim away visible fat on meat
 For less cholesterol, eat egg yolks in
moderation
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Enjoy Sugar-In Moderation
 Sugars are naturally present in fruit and milk
 Foods such as candy, soft drinks and jelly
have a lot of added sugar and not much for
nutrients
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 High sugar foods provide extra calories and
limited nutrients
 Sugar can promote tooth decay
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Go Easy on Sugar
 Limit soft drinks, fruit ades, candy and other
sweets
 Check food labels for added sugars with
names like:
 Corn sweetener, fructose, honey, maltose,
sugar, and syrup, any ingredient with “ose” is
sugar
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Control Salt and Sodium
 Sodium is an essential nutrient that helps
control body fluids
 Most people consume more than they need
 Too much may contribute to high blood
pressure, which may lead to heart attack or
stroke
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Lighten up Sodium
 Most sodium comes from processed foods
 Table salt has sodium
 Taste before you SALT
 Flavor foods with spices, herbs, citrus peel,
vinegar, or lemon
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 Ask the cooks in your family to use less salt
 Go easy on salty snacks
 Use food labels to find processed foods with
less salt or sodium
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Summary
 Dietary Guidelines for Americans can help
you design a healthful eating plan
 By keeping active, you can achieve or
maintain your appropriate weight
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 Eating enough of a variety of foods will help
give you the right amount of nutrients and
add enjoyment to eating
 Take action to keep food safe to eat
 For good health, base your eating plan on the
Dietary Guideline recommendations
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