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 nutrientsto 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, breadat 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