Dr. Jonathan Spages | Healthy eating patterns

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• Healthy eating patterns

Dr. Jonathan Spages
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The Dietary Guidelines for Americans

• The diets of many people in the USA have too many
  calories and too much fat, cholesterol, sugar,
  and sodium. Many U.S. diets also contain too few
  whole grains, fruits, and vegetables. These diets
  are one reason so many people in the USA have too
  much body fat and face diet-related disease.
  Tooth decay, heart disease, high blood pressure,
  diabetes, and some forms of cancer are known to
  be diet-related.
• Dietary guidelines for Americansgt provides
  science-based advice that can help you choose a
  nutritious diet and healthful lifestyle

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Healthy eating patterns

• The focus of the dietary guidelines for Americans
• Building healthy eating patterns
• Foods and nutrients to increase
• Food and components to reduce
• Balancing calories to manage weight
• Food safety
• You need more than 40 different nutrients to stay
  health and grown normally.
• The healthiest diets contain mostly
  nutrient-dense foods

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Foods and nutrients to increase

• Many people do not get enough fiber, calcium,
  vitamin D or potassium.
• Nutrients-dense foodsgt Food that provides a large
  amount of vitamins and minerals compared to the
  calories
• Fibergt helps keep your digestive system working
  well and reduce chances of developing heart
  disease. Fiber found in whole grain foods
• Calcium Vitamin Dgt works to build strong bones.
  Both vitamin D calcium can be found in fat-free
  dairy products
• Potassiumgt can lower blood pressure. It is best
  to get potassium from fruit and vegetables such
  as sweet potatoes, bananas, cantaloupe

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Foods and nutrients to reduce

• Empty-calorie foodsgt foods that provide small
  amount of vitamins and minerals per calorie.
• Fatsgt the food choices you make now may increase
  your chances of developing serious diseases
  later. Foods high in fat are fried food, whole
  milk, ice cream, cake, butter
• Sugargtthe average person eats 142 lbs. Thats
  more that 219,000 calories. Eating large amounts
  of sugary foods cause tooth decay. Foods high in
  sugar are soft drinks, ice cream, pies, snacks
• Sodiumgt to much sodium can cause high blood
  pressure which lead to heart attack or stroke.
  Food high in sodium or salt are ham, bacon,
  sauces, soy sauce, and potato chips

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Recap

• The dietary guidelines for Americans can help you
  choose a nutritious diet and healthful lifestyle.
• The dietary guidelines focus on healthy eating
  patterns, foods to increase, foods and nutrients
  to reduce, weight management, and food safety.
• Many people in the USA eat too many calories and
  too much fat, cholesterol, sugar, and sodium.
• Many people in the USA eat too few grains,
  fruits, and vegetables

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Check your Knowledge

• Many people in the USA eat too many of what?
• T/F___ some foods cannot be part of a nutritious
  diet
• List 3 tips for decreasing the total fat, trans
  fat, saturated fat, and cholesterol in your diet
• List 2 Nutrient dense foods that teenagers need
  to consume more of?
• A diet that contains few servings from the fruit
  and vegetables group probably is low in
• B-vitamins and fiber
• Protein and calcium
• Vitamin C and Folic acid
• Iron and sodium

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Thanks