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

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Nutrient advice dietary guidelines

Nutrient Advice & Dietary Guidelines

“Food For You”

February 24, 2011

Review of nutrients
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.

Review of nutrients1
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

Nutrient advice
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

Nutrient advice1
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

Dietary supplements
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

Dietary guidelines
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

Dietary guidelines1
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

Getting enough nutrients
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

Maintain a healthy weight
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

Be physically active
Be Physically Active


  • Try to strive for 60 minutes of moderate-vigorous activity daily

  • Follows these guidelines:

    • Get involved in a team/individual


    • 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

Choose nutrient rich foods
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

Limit fats and cholesterol
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!

Fat guidelines
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)

Be choosy about carbs
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

Reduce sodium
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

Avoid alcoholic beverages
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

Keep food safe
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

5 tips for you
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!