Transcript Power Point

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
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
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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
 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 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
 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
For Your Entertainment (:
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
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