kathryn malowany, kristen fetsch, katherine williamson, cassidy catechis glencoe health, a guide to...
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Kathryn Malowany, Kristen Fetsch, Katherine Williamson, Cassidy Catechis
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
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.
Serving Sizes
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
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 food pyramid (use sparingly)
~ 34% of average American diet
Recommended less than 30% calories from fat
High fat diets linked to obesity & 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 meat Choose lean meats and poultry Remove any skin from turkey or chicken before
eating Substitute meat with beans and legumes
occasionally Choose reduced fat dairy products 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 nutrientsto 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 Transports nutrients into cells & helps
remove waste Maintains normal blood pressure & nerve
function 2400 mg or less daily recommended
Table salt, processed food, naturally occurs Average American consumption far above
2400 mg High 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 body needs “recharge” Linked with better mental & 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, yogurt) Cereal helps achieve daily fiber intake
recommended
Lunch & Dinner
Provide even more variety opportunities
Try to eat different proteins at lunch and dinner
Include pasta, rice, breadat both to ensure 6-11 servings recommended