Guidelines for a Healthful Eating Style 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 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

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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