Your nutrition toolbox The focus of the dietary guidelines for Americans

The Dietary Guidelines for Americans The diets of many people in the USA have too many calories and too much fat, cholesterol, sugar, and sodium. Many U.S. diets also contain too few whole grains, fruits, and vegetables. These diets are one reason so many people in the USA have too much body fat and face diet-related disease. Tooth decay, heart disease, high blood pressure, diabetes, and some forms of cancer are known to be diet-related. Dietary guidelines for Americans> provides science-based advice that can help you choose a nutritious diet and healthful lifestyle

Healthy eating patterns The focus of the dietary guidelines for Americans Building healthy eating patterns Foods and nutrients to increase Food and components to reduce Balancing calories to manage weight Food safety You need more than 40 different nutrients to stay health and grown normally. The healthiest diets contain mostly nutrient-dense foods

Foods and nutrients to increase Many people do not get enough fiber, calcium, vitamin D or potassium. Nutrients-dense foods> Food that provides a large amount of vitamins and minerals compared to the calories Fiber> helps keep your digestive system working well and reduce chances of developing heart disease. Fiber found in whole grain foods Calcium & Vitamin D> works to build strong bones. Both vitamin D & calcium can be found in fat-free dairy products Potassium> can lower blood pressure. It is best to get potassium from fruit and vegetables such as sweet potatoes, bananas, & cantaloupe

Foods and nutrients to reduce Empty-calorie foods> foods that provide small amount of vitamins and minerals per calorie. Fats> the food choices you make now may increase your chances of developing serious diseases later. Foods high in fat are fried food, whole milk, ice cream, cake, & butter Sugar>the average person eats 142 lbs. That’s more that 219,000 calories. Eating large amounts of sugary foods cause tooth decay. Foods high in sugar are soft drinks, ice cream, pies, & snacks Sodium> to much sodium can cause high blood pressure which lead to heart attack or stroke. Food high in sodium or salt are ham, bacon, sauces, soy sauce, and potato chips

Recap The dietary guidelines for Americans can help you choose a nutritious diet and healthful lifestyle. The dietary guidelines focus on: healthy eating patterns, foods to increase, foods and nutrients to reduce, weight management, and food safety. Many people in the USA eat too many calories and too much fat, cholesterol, sugar, and sodium. Many people in the USA eat too few grains, fruits, and vegetables

Check your Knowledge Many people in the USA eat too many of what? T/F___ some foods cannot be part of a nutritious diet List 3 tips for decreasing the total fat, trans fat, saturated fat, and cholesterol in your diet List 2 Nutrient dense foods that teenagers need to consume more of? A diet that contains few servings from the fruit and vegetables group probably is low in B-vitamins and fiber Protein and calcium Vitamin C and Folic acid Iron and sodium