The Dietary Guidelines For Americans The Dietary Guidelines

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.

4 Good Nutrition Keys Dr. Covert Bailey’s 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

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

Basal Metabolic Rate • Calories Needed To Maintain Basal Metabolic Rate = 950 per day • The basal metabolic rate is the energy needed to fuel the body’s 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.

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

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.

Recommended Daily Intakes • • Recommended Daily Intakes (RDI’s) 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

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

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.

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)

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.

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

Calories 1. Calories In = Calories Out 2. To lose weight burn off more calories than you eat. 3. To gain weight eat more calories than you burn off and do 4. Anaerobic muscle building type exercise. 5. It’s not easy, because burning off calories can be difficult, and not overeating can be difficult.

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.

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.

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.

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.

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.

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. Entenmann’s Rich Frosted Donuts • 4. Nissin Cup Noodles with Shrimp • 5. Frito-Lay’s Wow Potato Chips • 6. Oscar Mayer Lunchables • 7. Burger King French Fries • 8. Campbell’s red-and-white-label Soups • 9. Bugles 10. Contadina Alfredo Sauce

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%)

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

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)