Transcript USDA & HHS: Nutrition & Your Health: Dietary Guidelines for

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:
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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
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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
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Sodium: essential mineral.
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Transport nutrients into cells and helps remove waste
Maintains normal blood pressure & nerve function
2400 mg or less daily recommended
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Table salt, processed foods, naturally occurring
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Average American consumption far above 2400 mg
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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
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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