Nutrition

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Nutrition
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Dietary Guidelines for Americans 2005

• Purpose to promote and to reduce risk for
  chronic diseases through diet and physical
  activity.
• Recommendations
• Weight Management
• Physical Activity
• Food Groups to Encourage

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Weight Management

• The prevalence of obesity in the U.S. has doubled
  in the pas two decades.
• Excess body fat leads to a higher risk for
  premature death, type 2 diabetes, high blood
  pressure, cardiovascular disease, stroke, gall
  bladder disease, respiratory dysfunction, and
  certain kinds of cancers.

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Weight Management

• Key recommendations
• To maintain body weight in a healthy range,
  balance calories from foods and beverages with
  calories expended.
• To prevent gradual weight gain over time, make
  small decreases in food and beverage calories and
  increase physical activity.

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Physical Activity

• Our society tends to be inactive.
• Key Recommendations
• Engage in regular physical activity and reduce
  sedentary activities to promote health,
  psychological well-being, and a healthy body
  weight.

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Physical Activity

• Key Recommendations cont.
• Achieve physical fitness by including
  cardiovascular conditioning, stretching exercises
  for flexibility, and resistance exercises or
  calisthenics for muscle strength and endurance.
• Children and adolescents should engage in at
  least 60 minutes of physical activity on most,
  preferably all, days of the week.

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Food Groups to Encourage

• Key Recommendations
• Consume a sufficient amount of fruits and
  vegetables while staying within energy needs. 2
  cups of fruit and 2 ½ cups of vegetables per day
  are recommended.
• Choose variety of fruits and vegetables each day.
  

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Food Groups to Encourage

• Key recommendations cont.
• Consume whole grain products often at least half
  the grains should be whole grains.
• Consume 3 cups per day of fat-free or low-fat
  milk or equivalent milk products.

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Carbohydrates

• Found in most foods
• Major source of energy for the body!

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Calcium

• Mineral that helps build strong bones and
  healthy teeth.
• Foods that contain calcium
• Dairy products (milk, cheese, yogurt)
• Canned salmon and sardines with bones
• Leafy green vegetables, such as broccoli
• Calcium-fortified foods (juices, cereals, and
  crackers)

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Vitamins

• Substances that are found in foods we eat. Your
  body needs them to work properly, so you grow and
  develop like you should.
• Different kinds of vitamins
• Vitamin D in milk helps build bones.
• Vitamin A in carrots helps you see at night.
• Vitamin C in oranges helps your body heal if you
  get a cut.
• B Vitamins in leafy green vegetables help your
  body make protein and energy.

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Proteins

• Proteins build up, maintain, and replace the
  tissues in your body (muscles, organs)
• Found in
• Beef, poultry, fish, eggs, dairy products, nuts,
  seeds, and different beans.

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Fats

• May sound like you should not eat fat, but fat is
  an important part of a healthy diet.
• Need a certain amount of fat in our diet to help
  the brain and nervous system develop correctly.
• Kids who are 6-8 years old need 48-60 grams per
  day. Kids who are 9-12 need 60-75 grams per day.