The Dietary Guidelines For Americans

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The Dietary Guidelines For Americans

• The Dietary Guidelines for Americans
• 1.     Eat a variety of foods.
• 2.     Maintain a healthy weight.
• 3.     Choose a diet that is low in fat,
  saturated fat, and cholesterol.
• 4.     Choose a diet with plenty of fruits,
  vegetables, and grain products.
• 5.     Use sugars only in moderation.
• 6.     Use salt and other forms of sodium only in
  moderation.
• 7. For adults who drink alcohol, do so only in
  moderation.

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4 Good Nutrition Keys

• Dr. Covert Baileys 4 Keys to Good
  Nutrition ( all nutritionists usually agree with
  these 4 things)
• 1.     Eat a balanced diet.
• 2.     Eat less fat.
• 3.     Eat less sugar.
• 4. Eat more fiber

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Calories Needed

• Calories
• A calorie is a unit or measurement of energy
  available in certain nutrients (Fats,
  Carbohydrates and Proteins).
• Daily Caloric Requirement For Teens 1800 2500
  per day

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Basal Metabolic Rate

• Calories Needed To Maintain Basal Metabolic Rate
  950 per day
• The basal metabolic rate is the energy needed
  to fuel the bodys on-going processes while the
  body is at complete rest.
• Going below 950 calories per day on a regular
  basis will do serious physical damage to your
  body. Eventually you would stave to death.

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Calories In The 6 Nutrients

• Calories Found In Nutrients
• Fat 9 Calories per gram
• Carbohydrate 4 calories per gram
• Protein 4 calories per gram
• Vitamins 0 calories
• Minerals 0 calories
• Water 0 calories
• For your information, alcohol has 7 calories per
  gram

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Daily Reference Values

• Daily Reference Values Based on a 2000
  calorie/day diet
• 1.     Total Fat 65 grams/day
• 2.     Saturated Fat 20 grams/day
• 3.     Cholesterol 300 mg/day
• 4.     Total Carbohydrate 300 grams/day
• 5.     Dietary Fiber 25 grams
• 6.     Protein 50 grams/day
• 7.     Potassium 3500 mg/day
• 8.     Sodium 2400 mg/day
• Most of these values can be found in the
  nutrition facts portion of a food label.

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Recommended Daily Intakes

• Recommended Daily Intakes (RDIs)
• 1.     Calcium 1 gram/day
• 2.     Iron 18 mg/day
• 3.     Magnesium 400 mg/day
• 4.     Copper 20 mg/day
• 5.     Vitamin A 5000 IU/day
• 6.     Vitamin C 60 mg/day
• 7.     Vitamin D 400 IU/day
• 8. Vitamin E 30 IU/day

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The Food Pyramid

• The Food Pyramid
• 1.     Bread, Cereal, Rice, Pasta 6 11
  servings
• per day
• 2.     Vegetables 3 5 servings per day
• 3.     Fruits 2 to 4 servings per day
• 4.     Milk, Yogurt, Cheese 2 to 3 servings
• 5.     Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
  
• 2 to 3 servings
• 6. Fats, Oils, Sweets use none or use
  sparingly

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Eating Better

• If your favorite foods are high in sugar,
  calories, and fat, or low in fiber and other
  essential nutrients, you may need to make some
  changes in your diet to increase its nutritional
  value and to follow the 7 dietary guidelines.

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Why People Gain Weight

• REASONS WHY PEOPLE GAIN WEIGHT
• Poor eating habits.
• Poor exercise habits.
• Poor self-image and self-esteem.
• Metabolism changes or problems.
• Starvation Response (metabolism slows down due to
  calorie
  Restriction)
• Overeating.
• Poor family eating habits.
• Genetic predisposition.
• Weight-loss-diet induction (Yo-Yo Dieting)

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Eating Problems

• Five Eating Problems That Cause Overweight
• 1. Too much fat in the diet.
• 2. Too much sugar and other simple carbohydrates.
• 3. Inconsistency in food choices over time.
• 4. Skipping meals, with subsequent catching up.
• 5. Eating 3 fairly healthy meals, but then
  adding a fourth meal, usually at night, and often
  a fast food or high calorie/high fat meal.

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Calories

• Gaining or Losing Weight Is Simple, But Not Easy
• 1. You need 1800 2500 calories per day.
• 2. Every extra 3500 calories you consume
• 1 pound of body weight gained.
• 3. Every extra 3500 calories you burn off
  through activity and exercise 1 pound of body
  weight lost

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Calories

• Calories In Calories Out
• To lose weight burn off more calories than you
  eat.
• To gain weight eat more calories than you burn
  off and do
• Anaerobic muscle building type exercise.
• 5. Its not easy, because burning off calories
  can be difficult, and not overeating can be
  difficult.

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How To Lose Weight

• 3 Healthy Ways To Lose Weight
• 1. Reduce total caloric intake to a healthy
  level.
• 2. Lower the amount of fat in your diet as a
  means of lowering caloric intake.
• 3. Engage in regular exercise as a way to burn up
  excess calories stored in body fat and as a way
  to raise your resting metabolic rate.
• 4. Doing all 3 of these will help you lose
  weight.

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How To Gain Weight

• 3 Healthy Ways To Gain Weight
• 1. Eat 2500 to 3500 calories/day.
• 2. Increase the amount of anaerobic exercise you
  do (weight lifting, pushups, pull-ups, sit ups)
  You want to gain muscle, not fat.
• 3. Eat more complex carbohydrates and protein
  rich foods. However, be careful not to eat many
  high-fat foods.

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Fat Eating

• 1. A low fat diet is one that has less than
  30 grams of fat consumed per day.
• 2. A high fat diet is one that has more than 70
  grams of fat consumed per day. Avoid high fat
  diets.
• 3. Remember, fat grams have more than twice the
  calories per gram than carbohydrates and
  proteins.

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Improving Your Diet

• How To Make Your Diet Better
• 1.     Follow the Food Pyramid Guidelines.
• 2.     Follow the 7 US Dietary Guidelines.
• 3.     Eat more fruits, vegetables, beans, whole
  grains, and fiber.
• 4.     Decrease total calories consumed per day.
• 5.     Be careful when you diet. Get a doctors
  advice first. Avoid fad diets or quick weight
  loss programs.
• 6.     Eat more fresh foods and less packaged,
  pre-prepared and fast foods.
• 7.     Increase water intake.
• 8. Decrease junk foods, sweets, and pop
  consumption.

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Vitamins

• VITAMIN FACTS
• 1.     Synthetic vitamins are identical to the
  vitamins found in foods. The body cannot tell the
  difference and gets the same benefits from either
  type of vitamin.
• 2.     Vitamins have no calories so they provide
  no energy or extra vitality.
• 3.     Taking excess vitamins is a waste of
  money. Some vitamins (fat soluble) build up in
  the body and become toxic. Others are removed
  from the body (water soluble) by urination.
  Americans have the most expensive urine in the
  world
• 4. Anyone who eats a varied, balanced diet
  should normally never need to take supplemental
  vitamins.

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Worst Foods To Eat

• 10 Killer Foods You Should Never Eat
• 1.     Quaker 100 Natural Oats and Honey Granola
• 2.     Gwaltney Great Dogs and Chicken Franks
• 3.     Entenmanns Rich Frosted Donuts
• 4.     Nissin Cup Noodles with Shrimp
• 5.     Frito-Lays Wow Potato Chips
• 6.     Oscar Mayer Lunchables
• 7.     Burger King French Fries
• 8.     Campbells red-and-white-label Soups
• 9.     Bugles
• 10. Contadina Alfredo Sauce

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Top 10 Foods

• 10 Super Foods You Should Always Eat
• 1.     Sweet Potatoes
• 2.     White-Grain Bread
• 3.     Broccoli
• 4.     Watermelon
• 5.     Beans
• 6.     Cantaloupe
• 7.     Spinach and Kale
• 8.     Oranges
• 9.     Oatmeal
• 10. Fat-Free or 1 Fat Milk (but not 2)

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Problems From Poor Diet

• Medical/Health Problems Related To Poor Diet
• A.   Short Term Problems
• 1.     Fatigue and tiredness
• 2.     Bad moods/moodiness
• 3.     Depression
• 4.     Headache
• 5.     Nausea
• 6. Hunger

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Long Term Problems From Poor Diet

• Long Term Problems
• 1.     Obesity
• 2.     Heart Disease
• 3.     Stroke
• 4.     Adult Onset Diabetes
• 5.     High Blood Pressure
• 6.     Cirrhosis of the Liver
• 7.     Tooth Decay
• 8.     Cancers
• Dietary Deficiency Diseases (scurvy, rickets)