1. 8 Chapter Dietary Guidelines
The Dietary Guidelines provide advice about healthful eating and active living.

2. Content Vocabulary Academic Vocabulary
dietary guidelines for Americans
health risk
diet
nutrient-dense food
risk factor
minimize
affect

3. What Are the Dietary Guidelines?
The Dietary Guidelines for Americans are science-based guidelines about nutrition and physical activity that are meant for healthy Americans two years and older.
Dietary Guidelines for Americans
Guidelines that provide advice to help people live longer, healthier lives.

4. What Are the Dietary Guidelines?
The Dietary Guidelines reflect what is known about:
What nutrients and other food substances do
Where nutrients are founds
How much of each nutrient people need
How healthy weight, physical activity, and food safety help reduce health risks
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health risk
The likelihood of developing health problems, such as heart disease, diabetes, and some cancers.

5. Advice from the Dietary Guidelines
Diet refers to every thing you eat and drink.
The Dietary Guidelines have 41 different recommendations, grouped into nine topics.
diet
An eating plan.

6. Get Enough Nutrients Within Your Calorie Needs
Many teens do not get enough calcium, potassium, magnesium, vitamin E, or fiber.
Teens tend to eat too much saturated and trans fats, cholesterol, added sugars, and sodium.
To get enough nutrients, eat a variety of nutrient-dense foods: whole grains, vegetables, fruits, low-fat and fat-free milk and milk products, and lean meats and beans.
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nutrient-dense food
Food that provides high amounts of vitamins and minerals for relatively few calories.

7. Maintain a Healthy Weight
Being overweight is a risk factor for many health problems. These problems include:
Diabetes
Some types of cancer
Heart disease
High blood pressure
Arthritis
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risk factor
A condition that increases your chances of developing a problem.

8. Be Physically Active Every Day
Active living helps you:
Build physical activity into your daily routine:
Control your weight.
Get involved in a team or individual sport.
Strengthen your heart and lungs.
Walk briskly or ride a bike rather than ride in a car or bus.
Increase your endurance and flexibility.
Spend less time watching television and more time on other activities, such as bowling or skating.
Reduce your risk for future health problems.
Use the stairs instead of the elevator.
Help with chores such as mowing the lawn.

9. Choose Whole Grains, Fruits, Vegetables, and Milk
Eat fruit instead of sugary dessert.
Eat meals featuring whole grain products and cooked dry beans or peas.
Drink yogurt smoothies as snacks, and add low-fat cheese to sandwiches.
Physical
Mental
Social
Emotional
Wellness
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10. Limit Fats and Cholesterol
Keep saturated fats to less than 10 percent of your calories.
Get the most of your fat from fish, nuts, and healthy oils.
Choose fewer solid fats, such as butter and stick margarine.
Physical
Mental
Social
Emotional
Wellness
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11. Reduce Sodium and Increase Potassium
Too much sodium is linked to high blood pressure, heart attack, and stroke. To minimize the amount of sodium you eat, flavor your food with herbs and spices instead of salt. Many fruits and vegetable are good sources of potassium.
minimize
To lower.

12. Avoid Alcoholic Beverages
Teens should avoid drinking alcoholic beverages. Alcohol has calories but almost no nutrients. Alcoholic drinks can affect your judgment, and that can lead to accidents and injuries.
affect
To influence.

13. Five Tips to Make the Dietary Guidelines Work for You
Be realistic!
Be adventurous!
Be flexile!
Be sensible!
Be active!

14. After You Read Review Key Concepts
Describe the purpose of the Dietary Guidelines for Americans.
The Dietary Guidelines for Americans are science-based guidelines that provide advice to help people live longer, healthier lives. They are meant for healthy Americans two years and older. They reflect what is known about what nutrients and other food substances do, where nutrients are found, how much nutrients people need for a healthful, active life, and how healthy weight, physical activity, and food safety help reduce health risks.

15. After You Read Review Key Concepts
List the nine Dietary Guidelines topics.
Get enough nutrients within your calorie needs depending on your age, activity level, and whether you are trying to gain, maintain, or lose weight. Maintain a healthy weight. Be physically active every day. Choose whole grains, fruits, vegetables, and milk. Limit the amount of fats and cholesterol you eat. Choose your carbohydrate foods wisely by limiting the amount of soft drinks, fruit drinks, candy, and other sugary foods that have few nutrients. Avoid alcoholic beverages, including beer and wine. Keep food safe by handling, storing, and preparing it properly to avoid foodborne illnesses.
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16. After You Read Review Key Concepts
Identify five tips for making the Dietary Guidelines help you live more healthfully.
Answers will vary, but should include: inspire you to eat nutrient-dense foods, engage in physical activity every day, choose whole grains, fruits, vegetables, and milk when making food choices, limit the amount of fats and cholesterol eaten every day, choose carbohydrates that will add nutrients as well as energy, avoid alcohol, and practice food safety by washing food, utensils and dishes.
CHECK CAPS

17. End of
Chapter 8
Dietary Guidelines