Nutrient Advice & Dietary Guidelines

1. Nutrient Advice & Dietary Guidelines “Food For You” February 24, 2011

2. Review of Nutrients • In groups of 2 or 3, take out a sheet of paper & write your names on the top right corner. • Please write down the following, as you remember: • List the 6 nutrients • What 3 things do nutrients do for you? • A question or comment you may have about nutrition • Hand in once finished for participation points.

3. Review of Nutrients • The 6 Nutrients • Carbohydrate • Fats • Protein • Water • Vitamins • Minerals • What do Nutrients do for you? • Give you energy • Build and repair body cells • Regulate body processes

4. Nutrient Advice • Recommended Dietary Allowances (RDAs) • Give advice about daily nutrient needs for most healthy people • Phytonutrients (natural chemicals found in plants) • Help protect against health problems • Cancer and Heart Disease • Found in grains, vegetables, fruits, beans, and peas

5. Nutrient Advice • Getting too few nutrients • Causes nutrient deficiency (shortage) • Over time, may result in poor health or lack of energy • Form of malnutrition (poor nutrition) • Caused by health problems, food shortages, & poverty • Getting too many nutrients • Too much can be harmful overtime • Extra energy turns into body fat

6. Dietary Supplements • Product that may contain vitamins, minerals, and other nutrients • Solid pills, capsules, liquids, powders • Be Smart! • Food contains all the nutrients people need • Follow the recommended dose • Store away from children

7. What would you choose?

8. Dietary Guidelines • Provide advice to help people live longer, healthier lives • Revised every 5 years • Used in many nutrition programs • They reflect on: • What nutrients & food substances do in the body • Where nutrients are found • How much nutrients people need for healthful/active lifestyle • How good nutrition, healthy weight, physical activity, and food safety help reduce health risks

9. Dietary Guidelines • 9 Recommendations: • Get enough nutrients • Maintain a healthy weight • Be physically active every day • Choose whole grains, fruits, vegetables and milk • Limit fats and cholesterol • Be choosy about carbohydrates • Reduce sodium & Increase potassium • Avoid alcoholic beverages • Keep food safe

10. Getting Enough Nutrients • Need certain amount of calories per day • Average = 2,000/day • Depends on age, gender, & activity level • Teens: • Do not get enough calcium, potassium, magnesium, vitamin E, and fiber • Eat too much saturated and trans fats, cholesterol, added sugars, and sodium • Eat a variety of nutrient-dense foods! • Whole grains, vegetables, fruits, milk products, lean meats, and beans • Provides many vitamins and minerals, with few calories

11. Maintain a Healthy Weight • Too much fat is a risk factor for: • Diabetes, heart disease, high blood pressure, cancer, and arthritis • Too little fat has health risks too • No energy reserve • The key is Energy Balance! • Find balance between food intake & physical activity • Strive to stay at a healthy weight

12. Be Physically Active • EVERY DAY!! • Try to strive for 60 minutes of moderate-vigorous activity daily • Follows these guidelines: • Get involved in a team/individual sport • Walk or ride bike instead of riding in a car • Spend less time on computer & watching TV • Use the stairs instead of elevator • Help with chores

13. Choose Nutrient-Rich Foods • Mix up your choices • Tips: • Make whole-grains the stars of your meals • Enjoy fruits or vegetables with meals and snacks • Eat fruit instead of a sugary dessert • Eat meals with dry beans or peas • Drink fruit or vegetable juice with meals/snacks • Eat variety of yellow, deep-green, orange, and red fruits and vegetables • Drink yogurt smoothies for a snack • Add low-fat cheese to sandwiches

14. Limit Fats and Cholesterol • Eat fat – only in small amounts • Too much raises risk for heart disease • 25-35% of calories over several days • Cutting back lowers cholesterol • Read food labels to compare!

15. Fat Guidelines • Keep saturated fats to less than 10% of calories • Eat as few foods containing trans fats • Limit cholesterol (less than 300mg per day) • Choose foods with little or no fat • Choose reduced-fat, low-fat, and fat-free products • Get fat from fish, nuts, and healthy oils • Buy lean meat and poultry (remove excess skin & fat) • Eat egg yolks and whole eggs in moderation • Choose fewer solid fats (butter and margarine)

16. Be Choosy About Carbs • Sugars & Starches • Avoid foods with added sugars • Soda & Candy • Corn Sweetner, fructose, honey, molasses, and syrup • Anything that ends with –oseis a sugar

17. Reduce Sodium • Stay away from processed foods • Large amounts of sodium • Increase Potassium • Helps counteract sodium’s effects on blood pressure • Eat fruits & vegetables • To minimize sodium: • Flavor foods with herbs and spices instead of salt • Avoid eating salty snacks • Choose processed foods with less sodium

18. Avoid Alcoholic Beverages • You should avoid alcohol, especially beer & wine • Affects your judgment • Leads to accidents/injuries, violence, emotional problems, dependency, and other problems • Has calories, but almost no nutrients! • Puts others at risk

19. Keep Food Safe • Safe food is healthful food that is free from bacteria and other contaminants • Food must be: • Properly handled • Stored correctly • Cleanly prepared • By not following these steps, you could get a foodborne illness

20. 5 Tips for You! • Be realistic! – Make small changes • Be adventurous! – Enjoy a variety of foods • Be flexible! – Balance food intake & activity • Be sensible! – Enjoy all foods • Be active! – Walk the dog This how you can make the Dietary Guidelines work for you!