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 6-11 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