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Nutrition Chapter 1 Lecture 4 (Benefits of Exercise (Restful sleep,…
Nutrition Chapter 1 Lecture 4
Dietary Guidelines
Originated from convincing evidence that nutritious food, kcalorie control, and physical activity promote health and reduce the risk of chronic disease
It answers: “ What should dan individual eat to stay healthy?
Adequacy
Kcalorie control (wght management)
Physical activity- 30 minutes
Food groups to encourage- fruits, veggies, milk & milk products, whole grains
Fats- consume less than 10 percent of kcalories ()20-35% of kcalories
Carbs fiber rich fruits & whole grains
Sodium and Potassium1 teaspoon when preparing foods
Alcoholic beverages- sensible and in moderation
Food safety- keep food safe, , clean hands, food contact surfaces and fruits and veggies. Separate raw from cooked
Leading Causes of Death in USA
Nutrition related
Heart disease
Cancers
Strokes
Diabetes
Other related
Chronic lung disease
Accidents
Alzheimer’s
Pneumonia
Kidney disease
Infections of the blood
Physical Activity Guidelines for Health, 2008
At least 30 minutes a day for health benefits
60 minutes or more a day for maintaining body weight & greater health benefits
Benefits of Exercise
Restful sleep
Nutritional health
Optimal body composition
Optimal bone density
Resistance to colds & infection
Low risk of some cancers
Strong circulation & lung function
Low risk for CVD
Low risk for Type 2 diabetes
Reduced risk for gallbladder dx
Low incidence of anxiety & depression
Strong self-image
Long, high quality life
USDA Food Guide
To help people achieve their goals the USDA provides a food group plan – The USDA Food Guide
Builds a diet from categories of foods that are similar in vitamin and mineral contents.
Assigns foods to 5 major food groups
Recommends daily amounts of foods from each group to meet nutrient needs
Notable Nutrients
Eat more: (US diet lacks)
Dark green vegetables
Orange vegetables
Legumes
Fruits
Whole grains
Low-fat milk & milk products
Eat less:
Refined grains
Total fats (especially saturated, trans fat & cholesterol)
Added sugars
Total calories
Nutrient Density
A measure of the nutrients a food provides relative to the energy it provides
More nutrients and fewer calories = more nutrient dense
Select low fat from each food group and foods without added fats & sugars
Discretionary kcalorie Allowance
The kcalories remaining in a person’s energy allowance after consuming enough nutrient dense foods to meet all nutrient needs for the day.
A person with discretionary kCalories available might choose
To eat additional nutrient dense foods
Select a few foods with fats or addd sugars
Consume alcohol– legally
Omit the kcalories due to wanting to lose weight