Guidelines for Healthy Eating (Nutrition Ch 4) Flashcards Preview

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The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS)

-publish the Dietary Guidelines for Americans jointly every 5 years
-provides research-based advice concerning food intake and physical activity for healthy Americans 2 yrs +


Dietary Guidelines for Americans advocates healthy food selections:

-a variety of fiber-rich fruits and vegetables
-whole grains
-low-fat or fat-free milk and milk products
-lean meats



-promotes healthy food choices balanced w/ physical activity
-based on 2,000 calorie diet
1) grains 6 oz
2) vegetables 2.5 cups
3) fruits 2 cups
4) milk 3 cups (2 c for children 2-8 yr)
5) protein foods 5.5 oz
6) oils 6 tsp
-adults: at least 2.5 hr/wk of moderate level aerobic physical activity or 1.25 hr/wk of vigorous aerobic physical activity
-children/adolescents: physically active 60 min/day


Vegetarian diets

-people can get all the nutrients they need, but must be careful to eat a wide variety of foods to meet their nutritional needs
-may need to focus on protein, iron, calcium, zinc, and vitamin B12


Healthy hearts

-limit saturated fat to 10% of calories and cholesterol to 300 mg/day
-individuals w/ elevated LDLs, AHA recommends increasing monosaturated fats and soluble fiber
-Dietary Approaches to Stop Hypertension (DASH) has been proven to lower systolic and diastolic pressure


Healthy nervous systems

-normal functioning depends on adequate levels of B-complex vitamins (esp. thiamin, niacin, and vitamins B6 and B12)
-Ca and Na are important regulators of nerve responses. Consuming recommended servings from grain and dairy food groups provide these nutrients


Healthy bones

-consuming recommended MyPlate's dairy group servings supplies the Ca, Mg, and P necessary for bone formation, and vitamin D that aids in absorption of Ca and P
-weight-bearing physical activity is essential to decrease risk of osteoporosis


Good bowel function

-normal bowel functioning depends on adequate fluid intake and 25 g/day of fiber for women and 38 g/day for men