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Nutrition Ch.1: Lecture 4 (Guidelines (originated from evidence that…
Nutrition Ch.1: Lecture 4
Guidelines
originated from evidence that kcalorie control and physical activity promotes good health and reduce chronic disease
eat adequate food
at least 30 minutes of physical activity
eat from all food groups
fat in proper amount
carbs rich in fiber
alcohol beverages should be moderated
have food safety
sodium and potassium amounts
if you do 30 minutes a day it can help with health benefits
60 min a day is for maintaining body weight and greater health benefits
Exercise Effects
restful sleep
optimal bone density
resist's colds and infections
low risk to cancers
strong circulation and lung function
low risk for CVD
low risk for diabetes
reduce gallbladder disease
low incidence of anxiety and depression
strong self image
long high quality of life
USDA Food Guide
help people achieve goals by a food group plan
build a diet from categories of foods similar in mineral content
encourage daily amounts of foods from each group to meet the nutrient needs
Eat More
dark green vegetables
orange vegetables
legumes
fruits
whole grain
low fat milk and its products
Eat less
refined grains
total fats
added sugars
total calories
Nutrient Density
measures of nutrients in certain food provides related to energy it provides
more nutrient and fewer calories means their is more density
select low fat foods from group and foods without added fats/sugars
Kcalorie Allowance
take calories remaining in a person's energy allowance after consuming nutrient density foods to meet requirement
eat additional nutrientdense foods
select a few foods with fats/sugars
consume alcohol legally
omit kcalories due to wanting to lose weight